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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

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

List of Low Fructose Fruits

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 observation: there are no low-fructose dried fruits. All dried fruits are high in fructose.

Fruit juice

The extra ingredients manufacturers add to these drinks act as preservatives and flavor additives. The substances can be compromising to your health, and can cause potential unwanted problems such as: 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.

Bonus Tip

Eat dark chocolate for a healthy, satiating snack.


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

{ 26 comments… add one }

  • fluffy September 16, 2013, 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, 2014, 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! :)

  • JohnDM September 29, 2013, 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, 2014, 9:25 am

      It’s 100g

  • Alan Raymond October 7, 2013, 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, 2014, 9:26 am

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

  • Sam Treloar December 13, 2013, 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, 2014, 9:27 am

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

    • BertieorBirdie August 17, 2014, 8:54 am

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

  • Helene kailis February 19, 2014, 3:11 am

    My daughter has fructose intolerance.

  • Andrej April 1, 2014, 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, 2014, 9:27 am

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

  • Jade May 1, 2014, 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, 2014, 8:37 pm

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

  • Madi August 8, 2014, 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, 2014, 8:34 pm

      Thanks for the comment!

  • Aileen December 27, 2014, 11:43 pm

    thank you for providing wrong information, i really love being sick and in pain! if your going to do an article like this GET YOUR FUCKEN FACTS STRAIGHT!!! apricots are very high in fructose! i found that out too late thank to your trash!

    • Nick January 31, 2015, 5:06 pm

      Please no swearing. Apricots, while high in sugar are not high in fructose (see below from my source). What is your source?
      Total Sugars = 9.3
      GLUCOSE = 1.6
      FRUCTOSE = 0.7
      SUCROSE = 5.2
      MALTOSE = 3.1
      TOT. MET. FRUCTOSE = 3.3

  • 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.

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