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List of High Fructose Fruits

If you find that you are sensitive to fructose or if you are fighting to lose those last few pounds to maintain a lean body, then you’ll want to start strategically limiting your intake of high fructose fruits and consume fruits with low-to-medium levels of fructose in moderation.

Fruits with higher than 4 grams of fructose are considered high. Common high fructose fruits include all dried fruits, grapes, apples, pears, cherries, pomegranate, kiwi and blackberries. Consume fresh, low-fructose whole fruit in moderation. Low fructose fruits include: strawberries, bananas, cantaloupe, pineapple, peaches, grapefruit, limes and lemons, avocados and tomatoes, apricots, mangos, and plums.

List of High Fructose Fruits*

Fruits and Fruit Juices Highest in Fructose:
Raisins, seedless – 1 cup, packed – 48.97g

Figs, dried – 1 cup – 34.17g
Dates, deglet noor – 1 cup, chopped – 28.75g
Prunes (dried plums) – 1 cup, pitted – 21.66
Peaches, dried – 1 cup, halves – 21.58g
Grape Juice, unsweetened – 1 cup – 18.62g
Apricots, dried – 1 cup, halves – 16.21g
Pomegranate juice – 1 cup – 15.86g
Jackfruit – 1 cup, sliced – 15.16g
Sapote, mamey – 1 cup pieces – 13.40g
Grapes, red or green – 1 cup – 12.28g
Bananas – 1 cup, mashed – 10.91g
Cranberries, dried, sweetened – 0.25 cup – 10.78g
Cherimoya – 1 cup pieces – 10.05g
Pineapple juice, unsweetened – 1 cup – 9.52g
Persimmons – 1 fruit (2-1/2″ diameter) – 9.34g
Pears – 1 cup slices – 8.99g
Kiwi – 1 cup, sliced – 7.83g
Mangos – 1 cup pieces – 7.72g
Cherries – 1 cup, with pits – 7.41g
Apples, with skin – 1 cup – 7.38g (6.63g without)
Blueberries – 1 cup – 7.36g
Feijoa – 1 cup pureed – 7.17g
Grapefruit juice – 1 cup – 7.16g
Orange Juice – 1 cup – 5.55g

List of Low Fructose Fruits*

Fresh Fruits and Fruit Juices Lowest in Fructose:
Papayas – 1 cup 1″ pieces – 5.41g
Watermelon – 1 cup, balls – 5.17g
Plums – 1 cup sliced – 5.07g

Honeydew – 1 cup – 5.03g
Tangerines (mandarin oranges) – 1 cup – 4.68g
Abiyuch – 0.5 cup – 4.33g
Grapefruit – 1 cup – 4.07g
Currants – 1 cup – 3.95g
Oranges, navel – 1 cup – 3.71g
Strawberries – 1 cup, halves – 3.71g
Pineapple – 1 cup chunks – 3.50g
Blackberries – 1 cup – 3.46g
Cantaloupe – 1 cup – 3.31g
Raspberries – 1 cup – 2.89g
Lemon juice – 1 cup – 2.68g
Peaches – 1 cup slices – 2.36g
Nectarines – 1 cup slices – 1.96g
Lime juice – 1 cup – 1.48g
Apricots – 1 cup halves – 1.46g
Clementines – 1 fruit – 1.21g
Plantains, green, fried – 1 cup – 0.78g
Cranberries – 1 cup chopped – 0.74g
Avocados – 1 cup – 0.18g

*All measures are for one serving.

Why Fructose Matters if you have Gout

The reason fructose should be limited in relation to gout is because it increases the level of uric acid in the body. The ideal range for uric acid is between 3 to 5.5 mg per dl, and to keep levels below that I would recommend you target fructose intake to 15 – 25 grams or less per day. In practical terms, 1 cup of watermelon balls equals 5.17 grams of fructose, or BELOW the target range.

Why Fruit Juice Should be Limited, or Avoided

The extra ingredients manufacturers add to these drinks act as preservatives and flavor additives, but can be compromising to your health. Potential unwanted problems include: insulin spikes, canker sores, and simply excess sugar which may increase your risk of cancer. Big Agra often fortifies these drinks with Vitamin C (ascorbic acid), calcium, and Vitamin D. What are the quality and standards behind fortification? Squeezing your own fresh fruit avoids these issues and is a safe alternative to consuming fruit juices with preservatives and added ingredients.


National Nutrient Database for Standard Reference Release 28

Other articles you might like: a list of the healthiest sources of carbs  and the Top 15 Myths About Health

{ 61 comments… add one }
  • fluffy September 16, 2017, 4:58 pm

    Is the fructose weight given measured per 100g of the fruit? I thought blueberries were supposed to be super low fructose.

    • Nick April 19, 2018, 9:25 am

      It’s per 100g, yes.

      Blueberries are high in anti-oxidant properties, among other benefits. Compared to other high fructose fruits, they are very low in sucrose (good) and fairly low in overall total sugars (7.3g). If you are looking to limit fructose, you can do so strategically and still consume some of your favorites fruits like blueberries. Total sugars for apples and grapes are 13.3g and 18.3g respectively and have more than double the fructose content of blueberries. Think smart! :)

    • Nick October 13, 2015, 9:03 pm

      Please note that I’ve updated all fructose levels so that they are per serving instead of 100 grams. Which is much more helpful.

  • JohnDM September 29, 2017, 12:30 am

    A question. When you give the amount of fructose in something e.g. 7.6gm for grapes; for what amount of grapes does that apply — 100 gms? 200 gms? All of the data above do not reference the amount of fruit being considered. I doubt that if I eat one grape that I will have received 7.6 gms of fructose. Would you please supply the reference amounts for which the above data have been presented.

    • Nick April 19, 2018, 9:25 am

      It’s 100g

    • Nick October 13, 2015, 9:03 pm

      Please note that I’ve updated all fructose levels so that they are per serving instead of 100 grams. Which is much more helpful.

  • Alan Raymond October 7, 2017, 3:33 am

    As a type 2 diabetic I really appreciate honesty in health information. Like many type2’s I struggle to lose weight so I am hopeful that my new found knowledge might help. Thank you.

    • Nick April 19, 2018, 9:26 am

      Glad I could help! That’s what I’m here for :-)

  • Sam Treloar December 13, 2017, 5:40 pm

    Unquantified amounts don’t tell anything!
    Grams per butterfly?
    Grams per spoonful?
    Grams per dogpile?
    Not explaining the glucose/fructose ratio is careless. It sounds ridiculous but sprinkling sugar on fruit balances the ratio and corrects high-fructose malapsortion.
    Before you go off at me, try it, you don’t believe the difference it makes!

    • Nick April 19, 2018, 9:27 am

      My resource explains it’s per 100g and was referenced, thanks

    • BertieorBirdie August 17, 2018, 8:54 am

      Big help, big help. And suatilperve news of course.

  • Helene kailis February 19, 2018, 3:11 am

    My daughter has fructose intolerance.

  • Andrej April 1, 2018, 1:59 am

    When you say that raisins contain 37.1 grams of fructose, or that grapes contain 7.6 grams is it per each whole piece of fruit? Or per 100 grams of fruit? or per kilo, per pound, per cup..? Thanks

    • Nick April 19, 2018, 9:27 am

      That’s the level of fructose you’d get if you consumed 100g of raisins, for instance. Thanks for stopping by!

    • Nick October 13, 2015, 9:03 pm

      Please note that I’ve updated all fructose levels so that they are per serving instead of 100 grams. Which is much more helpful.

  • Jade May 1, 2018, 1:41 am

    Sup guys! I’m not trying to bust anyone’s balls or anything I’m just trying to share the truth and help people. I’ve been browsing the comment section and discovered that a lot of people struggle to loose weight, and that’s probably why you found this site. Now, what if I told you that sugar does not make you fat nor is it dangerous. Sugar, unlike coffee, is a nutrient and every single cell in your body runs primarily on sugar. When you eat sugar the sugar goes into your bloodstream so it can then be transported into the millions of cells, but in order to get into the cells insulin is required. Insulin sort of opens the door up so that the sugar can access the cells. Normal low levels of insulin is perfectly fine and healthy, but high levels of insulin is not good and causes obesity and diabetes. What causes high levels of insulin? The answer is fat. If you eat a diet high in fat, especially cholesterol, the insulin wont be able to open the door to the cells efficiently and then your body produces more insulin. Now, I know what I’m saying might offend some people, but it is totally legit.

    • Nick August 6, 2018, 8:37 pm

      Thanks for the comment, but I disagree with all of your points.

    • SA January 10, 2016, 11:57 am

      I don’t. Jade is spot on and Nick has the right idea about fructose. I agree with both of you, except for Nick not agreeing with Jade.
      She’s totally right, but fat itself is not alone. Pepsin breaks down insulin.
      Riboflavin absorbed in the body as FAD and FMN keeps insulin low because they use unsaturated fats for fuel(unsaturated fats increase insulin levels).

      Anything that drops thyroid activity, too much sugar, estrogen dominance, xenoestrogens, hormones in dairy- they all raise insulin levels.

      Too much insulin not only triggers sugar cravings, it raises LDL, adds fat and causes PCOS in women (metformin does not cure PCOS btw).

      I’m fructose intolerant. Avoiding this stuff makes me feel better. I still get insulin spikes- sometimes calcium with fats at the end of the meal helps. Also pepsin (protein- NOT taurine, leucine, whey or soy please! They all raised my cholesterol and weight)… vitamin C helped curb my sugar cravings. It helps with weight loss. You still have to eat right and exercise.

  • Madi August 8, 2018, 2:43 pm

    So sorry Jade….but you are wrong. Your comments are old school & maybe you should do some reading on current literature.

    • Nick August 11, 2018, 8:34 pm

      Thanks for the comment!

    • Richard November 18, 2015, 9:47 am

      I do not know how old school Jade’s comments could be because I am going on 75 and never read such ridiculous stuff. Yes, your body and brain needs sugar but it is not the same as table sugar or the sugar added to drinks.

      I really do not care if sugar leads to diabetes or the wrong type of fat because I do not care to consume much of either.

  • Miranda January 14, 2015, 7:23 am

    I have a chart that says bananas have 7.1 grams and pineapple 4.0???

    • Nick March 10, 2015, 4:13 pm

      Where from? (curious)

  • Michelle Potts March 19, 2015, 5:29 pm

    Thanks for your information about high fructose fruits. I’m trying to reduce bad sugar in my diet, but need alkaline fruit and veg to manage lymphoedema after breast cancer. Your easy to read lists will help me easily organize my fruit and veg shopping to benefit me and my family’s healthy eating.

    • Nick March 20, 2015, 7:19 am

      You’re welcome! There’s a book by Raymond Francis called Never Fear Cancer Again that I’d like to mention. His main suggestion is to not eat processed sugar, but I’m sure you already knew that. I hope you come back soon!

  • www.322s.org May 26, 2015, 4:04 pm

    I have IBS bad, i just avoid all fructose – no fruit, at all….

    • Nick June 10, 2015, 5:18 pm

      Nothing wrong with that. I know that Jay Leno never eats fruit, and personally I have very little. Eliminating gluten cleared up my digestive issues, and I’m experimenting with dairy. Cheers

  • Gary June 10, 2015, 3:56 pm

    Great information Nick.
    I am vegetarian and it seems that I have recently developed gout of all things. Love spinach and all sorts of vegetables and fruit especially bananas, oranges, apples, custard apples, etc
    Apparently spinach is full of purines and I need to avoid fructose as well. thought I was eating well with no dairy, meat or seafood!!! Aaaaah so what does one eat!!!

    • Nick June 10, 2015, 5:17 pm

      Awesome discipline Gary! Very few are able to remove food groups from their diet, and even fewer can determine which specific foods are causing them issues. If you are not open to seafood or meat, increasing fat intake and starchy vegetables would be your only variables left. Personally, I am able to tolerate white rice very well, but not potatoes. So I would look at squashes and sweet potatoes (as they are quite filling), and coconut oil, olive oil, and avocado oil – as you can incorporate them into meals or just consume straight. Many people are so focused on proteins and carbs that they forget about the healthy and filling fats! Good luck, and let me know how it goes.

    • Jessica August 23, 2015, 12:12 am

      Drink bay leaf tea to help cure gout and high cholesterol…

      • Kirsty February 5, 2016, 10:38 pm

        Where do u get bay leaf tea from

        • Nick February 8, 2016, 7:26 am

          You can get it from Amazon http://amzn.to/1RhFo23 or Moutain Rose Herbs https://www.mountainroseherbs.com/products/bay-leaf-whole/profile, but if I were you I’d try Apple Cider Vinegar. Seems to be the clear winner on Earth Clinic http://www.earthclinic.com/cures/gout.html

  • Audrey June 14, 2015, 3:36 pm

    I’ve been having some very difficult times with gout the past few days. After research, discovered that fructose is to be avoided. I’ve been taking Quercetin and Bromelain for gout control and have been successful until the last few days. I’m also trying to eat gluten free, which helps in a gout diet. I just ate dried apricots and see that they are high in fructose. Why are fresh apricots so much lower in fructose? Does the drying process somehow create an increase in fructose content? If I eat 2 fresh apricots would that equal 2 dried apricots in fructose content? I also eat a low sodium diet; was born with a deformed kidney, have asthma meds and meds that increase seratonin levels. My diet is getting even more difficult with no fructose.

    • Nick July 28, 2015, 9:44 pm

      You would have to eat approximately 2.6 raw apricots to equal the fructose level in one dried apricot. The numbers on my site are per 100 grams, and the drying process significantly reduces the weight of a fruit. For example, 1 raw apricot weighs 35 grams whereas 1 dried apricot weighs 7 grams. Put another way, 2.8 raw apricots (100g) = .7g fructose, and 14.2 dried apricots (100g) = 12.2g fructose. One dried apricot has about .88g fructose. One raw apricot has about .33g fructose. With dried fruit, the tendency is to consume more because of it’s smaller portion compared to it’s larger more satiating raw counterpart. Therein lies the danger of inherently and ACCIDENTALLY over-consuming fructose when eating dried fruits.

      As far as diet, I’ve been eating gluten free for over 4 years and love it. Instead of focusing on what you can’t get, it’s easier to seek out what you can eat. Trust me…I’m discovering new foods every day and they taste delicious! One over-generalized but hopefully helpful piece of advice: concentrate on healthy fats, vegetables, and meats, and you’re set!

  • Lee Harris July 13, 2015, 7:41 pm

    Hi there I have a 2 and a 1/2 year old son who has allergies to milk protein, soja and fructose. Trying to prepare and arrange meals is a nightmare coulped with the fact he hasn’t actually eaten properly for nearly one year he shows little to no interest in all food. Firstly do you have any advice or suggestions to get him to eat and second do you have any meal ideas that may be interesting for a 2 year old. Having done a little research its seems strange many of the foods like meat that I’d learned weren’t the greatest are now one of the the things my wife and I are been encouraged to give him, that said I’d give him just about anything if he’d actually eat a meal.

    • Nick July 28, 2015, 9:57 pm

      When I was in grade school, my parents had us eating vegetarian and I was miserable. What used to be a hearty meal was reduced to salad and bread and I was left starving after dinner, so I can relate and hopefully I can help.

      I would start out by making a list of what foods and meals he likes. There must be some. Start making them multiple times per week, and try experimenting and deviating from there. I personally think that Meat should be a staple in everyone’s diet. Meat is only “not great” when you buy very low quality meat from questionable sources. If you’re just starting out there’s nothing wrong with buying meat and seafood from your local grocery stores. Over time, and if finances permit, begin to gradually upgrade your meats to “wild caught” for seafood and “grass-fed” for other meats. These meats have healthy fats (healthy fat is good for you by the way) and have lots of vitamins and minerals.

      As a whole, focus on: healthy fats, healthy meats, and vegetables, and nuts in moderation.

      Quick meal examples:
      Breakfast: bacon and eggs (extra credit: spinach, kale, sweet potatoes)
      Lunch: chicken, rice (extra credit: stir fried onion, celery, garlic, carrots, coconut milk, curry paste (look for a good one))
      Dinner: beef roast, carrots, romaine lettuce, potatoes (some people are sensitive to potatoes)

      If you still need help, reach out again!

  • Nitin Singhal August 2, 2015, 6:26 am

    Hey Nick…
    I am new to your site.You are doing a great job.I am little confused with your list as it says grapes have high fructose content… Where everywhere else I read them as low fructose one. Please clarify.

    • Nick August 23, 2015, 9:35 pm

      Hi Nitin,
      Grapes are HIGH relative to other fresh fruits, but LOW relative to both fresh and dried fruits. Canteloupes, for example, are a fresh fruit with only 1.8 grams of fructose per 100g serving. Whereas grapes have 7.6 for the same amount (high). In contrast, grapes are much lower than raisins, for example, which have 33.8 grams for that serving size. So it’s all relative and depends on how much you consume, and most importantly, what how low of a fructose level you are aiming towards. Hope that helps.

  • phil m August 26, 2015, 8:33 pm

    is watermelon high in fructose enough to cause gout??

    • Nick August 26, 2015, 9:05 pm

      The reason fructose should be limited in relation to gout, is because it increases the level of uric acid in the body. The ideal range for uric acid is between 3 to 5.5 mg per dl, and to keep levels below that, I would recommend you target fructose intake to 15 – 25 grams or less per day. In practical terms, 1 cup of watermelon balls equals 5.17 grams of fructose, or BELOW the target range.

  • Jay Astarte September 3, 2015, 5:39 am

    Hi Nick,

    Thanks for the helpful list putting fruits in order of fructose content. Exactly what I was looking for.

    All of your suggestions are very helpful, but I disagree with the advice to include meat. I’ve been vegetarian for most of my life for ethical reasons. It repulses me to eat the flesh of other species, and I deplore the suffering imposed on animals by the meat industry. Further, there is now the environmental concern that animal farming contributes massively to climate change, as well as using much more water than arable.

    Recently, I completed an online nutrition course (Coursera and other websites offer free courses run by universities) and was surprised to find that the vegetarian diet is undertaken by most people for health, not ethical, reasons and that avoiding or greatly reducing intake of meat is recommended by the WHO, Cancer Research and government medical advisers world-wide. The course was run by a nutritionist, and all the lectures provided links to research. Sorry, I don’t have those links now.

    As an almost life-long vegetarian, I was greatly surprised that the diet now being promoted in response to the obesity crisis and general problem of people living longer but being more unhealthy (type 2 diabetes, chronic circulatory problems, increase in allergies and food intolerances, etc) is meat-free.

    • Graham Jefferty September 21, 2015, 9:01 am

      So what about if you were growing watermelons in the backyard and a bird was coming in to land when it got caught by the vines and was slammed into the ground and died, would you still eat the watermelon grown by that plant or would it be treated as meat?
      Seriously! We are omnivores for a reason!
      How are your zinc levels?
      You know that zinc is VERY poorly absorbed from plant sources don’t you?
      And how about your CoQ10?
      Fruit and veg really only contain trace amounts of this important enzyme.
      B12 anyone?

      If you are worried about the conditions of livestock just buy organic free range from a reputable source :)

      Just saying :)
      Good luck with your diet anyhow!! 😀

  • Marie September 24, 2015, 9:42 am

    So you note that all dried fruit are high in fructose… does that only apply to dried fruit obtained in stores, or also to homemade dried fruit (that wouldn’t have any additives)?

    • Mario October 22, 2015, 5:03 am

      Dear Marie eat dried fruit is no how much fructose the question is how much you can eat the “normal level” is less than 15 grams of fructose , no eat 15 grams of the specific dried food, and by the way fruit is considering as snack of after balance meals or between the meals and must be change every day. made a Menu at home and comparing with food out side

  • ken September 26, 2015, 3:46 pm

    dried strawberries shouldnt be too high in fructose

  • James R. October 3, 2015, 8:54 pm

    I really enjoyed your article. I would like to know if you agree with authors that recommend limiting fructose (from fruit) to 25-59 grams per day. That is still plenty of fruit, specially if following your list of low fructose fruit. Thanks!

  • Patrick October 12, 2015, 1:03 pm

    Interesting article, thanks Nick

    For anyone who would like to get more into the science, I can highly recommend the book “Why We Get Fat” by Gary Taubes. I’m not a diet or fitness expert by any means, but this book is a real eye opener and the final few chapters have some great advice on diet. Looking forward to reading “In Defense of Food” next!

  • Mario October 22, 2015, 4:45 am

    I had been listing and observed my body and my blood sugar levels and a cord with AMA this level are “standars” but I find out that this a simple squematic conclucion of” good health” I try all the diabetic medication in the market for the last 10 years and all cause damaging to the organs ” by control the sugar in the blood and none cure the problem and the farmaceutic companies and lawers get rich. the only reason that I still alive is by lising my body of what I eat and how much of it that, en conclucion fructose is the devil but if you don’t do exercise at least 30 minutes plus how much food eat during the day. On that every body must be honest with youself and lie. remember they try to get sick and made money and the solution is in your hand no on pills.

  • MAL November 15, 2015, 7:42 pm

    Hi Nick, I couldn’t find coconuts on your list..??? cheers mal

  • Timmy November 27, 2015, 3:11 pm

    Late to this article and I didn’t read all of the comments, but might it not be better to not even list sucrose content in the fruits and rather split that amount into 1/2 glucose and 1/2 fructose and add that to those totals? From my understand (Dr. Lustig, who I sure hope you are familiar with*), the body very quickly and easily separates sucrose into those two simple sugars anyhow, and it is the cumulative amount of fructose (= fructose + 1/2 of sucrose) that wreaks havoc in/on the body. The complaint about apricots above might have been due to the failure to take this into account.

    (Otherwise, ) Thank you so much for the #s. It would be great if they were put into a table form. :)

    * If not fmiliar with (Robert) Lustig, search for his name &or “Sugar: The Bitter Truth” online, on YouTube. He later published a book called “Fat Chance”.

    • Nick November 27, 2015, 3:36 pm

      Very much appreciate the excellent comment Timmy! Just want to clarify that my numbers are only the fructose levels, not sucrose. I would include sucrose, but that would change the purpose of the article…many people are looking for fructose levels only, and that’s what I’m trying to share. I like your idea of a table. I’m working on upgrading all of my articles, so I will certainly consider. I hope you stick around, because good things are coming around the corner soon (I’m almost done with my first book…it’s been over a year now).

  • dave brown January 16, 2016, 9:35 am

    Im not sure what 2 believe anymoe.

    Seems advice changes with each wbsite.

    But this one seems ok

  • Iryn January 24, 2016, 7:19 pm

    Hi Nick,
    I don’t know how I got into this blog. But I’ve surely learnt A lot from it and will put into practice if not now in future. Very interesting debate.
    Can’t wait to read more and get that book ready.

  • Kirsty February 5, 2016, 10:48 pm

    So are dates ok for people to consume that have gout or high sugar levels and tomato just checking

    • Nick February 8, 2016, 7:30 am

      Dates are very high in fructose and tomatoes are very low. A cup of chopped dates sets you over the recommended amount of fructose. You would have to eat less than 1 cup and not eat any other fructose that day (difficult) in order to eat that much safely.

  • Paul February 13, 2016, 8:22 am

    Do you work in the meat industry or just receive payment from them?
    There’s a hell of a lot of misinformation on this site.
    Hope the money helps you sleep better at night.

    • Nick February 13, 2016, 2:46 pm

      Paul, I do not work in the meat industry nor do I receive payments from them. What specifically do you have a beef about?

      I like learning new things and hearing new perspectives, so if you would care to enlighten me I would appreciate that more than gross-generalizations made in a comment written on a post about fruit.

      • Stanley 0 February 19, 2016, 5:30 pm

        Thanks for a place for discussion of these important matters.