List of High Fructose Fruits

September 9, 2012

If you find that you are sensitive to fructose, or if you are fighting to lose those last few pounds and maintain an “ultra-thin” body, or if your goal is to have a six pack, then you’ll want to strategically limit your intake of fruits – particularly those that are high in fructose. Fruits with fructose levels higher than 4 grams are considered “high.”

On a related note, I cannot stress how important it is to NOT consume fruit juice. The extra ingredients manufacturers add into these drinks in order to make them stay fresh longer and taste better are compromising your health, and also introducing other problems such as insulin spikes as well as subjecting your body to the ill-effects of sugar on the body. Big pharma fortify these drinks by adding powdered vitamin c, calcium, and vitamin d – none of which are high quality supplements. Instead, choose fresh low-fructose fruit in moderation as a great paleo treat. See below for a list of fresh fruits that are lowest in fructose. (Secret: eat supreme dark chocolate for a healthy and satiating snack).

Dried Fruits* Highest in Fructose:
Raisins, golden – 37.1g
Zante currants – 37.1g
Raisins – 33.8g
Dried figs – 24.4g
Dried peaches – 15.6g
Dried prunes – 14.8g
Dried apricots – 12.2g

Fresh Fruits Highest in Fructose:
Grapes – 7.6g
Apple – 7.6g
Pears – 6.4g
Cherries – 6.2g
Pomegranate – 4.7g
Kiwi – 4.3g
Blackberries – 4.1g
Blueberries – 3.7g
Watermelon – 3.3g
Raspberries – 3.2g
Starfruit – 3.2g
Purple Passion Fruit – 3.1g

Fresh Fruits Lowest in Fructose:
Lime – 0.2g
Avocado – 0.2g
Apricots – 0.7g
Lemon – 0.8g
Grapefruit – 1.2g
Peach – 1.3g
Tomato – 1.4g
Jackfruit – 1.4g
Plum – 1.8g
Cantaloupe – 1.8g
Guava – 1.9g
Pineapple – 2.1g
Strawberries – 2.5g
Orange – 2.5g
Papaya – 2.7g
Banana – 2.7g
Figs – 2.8g
Mango – 2.9g

*Important Note: all dried fruits are high in fructose!

To Summarize

The safest bet is to eat the following common fresh fruits sparingly, which are lowest in fructose:

  • Strawberries, Bananas, Cantaloupe, Pineapple, Peaches, Grapefruit, Limes and Lemons, Avocados and Tomatoes, Apricots, Mangos, and Plums.

Take care to avoid all dried fruits, remember to eliminate artificial fruit juices, and try to limit your consumption of fruits highest in fructose. Fruits such as:

  • Grapes, Apples, Pears, Cherries, Pomegranate, Kiwi, Blackberries, Blueberries, Watermelon, Raspberries, Starfruit, Purple Passion Fruit.

Source: http://thepaleodiet.com/fruits-and-sugars

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

{ 15 comments… read them below or add one }

fluffy September 16, 2013 at 4:58 pm

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

Reply

Nick April 19, 2014 at 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! :)

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JohnDM September 29, 2013 at 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.

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Nick April 19, 2014 at 9:25 am

It’s 100g

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Alan Raymond October 7, 2013 at 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.

Reply

Nick April 19, 2014 at 9:26 am

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

Reply

Sam Treloar December 13, 2013 at 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!

Reply

Nick April 19, 2014 at 9:27 am

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

Reply

Helene kailis February 19, 2014 at 3:11 am

My daughter has fructose intolerance.

Reply

Andrej April 1, 2014 at 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

Reply

Nick April 19, 2014 at 9:27 am

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

Reply

Jade May 1, 2014 at 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.

Reply

Nick August 6, 2014 at 8:37 pm

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

Reply

Madi August 8, 2014 at 2:43 pm

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

Reply

Nick August 11, 2014 at 8:34 pm

Thanks for the comment!

Reply

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