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

{ 11 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! :)

Reply

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.

Reply

Nick April 19, 2014 at 9:25 am

It’s 100g

Reply

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

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