Fructose Foods high in fructose and how much you need · Sugars

Fructose is a simple sugar found in many fruits, honey, and vegetables. It is also commonly used as a sweetener in various processed foods and beverages.

Most in a serving: Raspberry juice concentrate

There's no official daily target for fructose.

Among plant foods, raspberry juice concentrate; syrup, agave and litchis, dried have the most fructose per serving.

Plant sources

Are you getting enough fructose?

Knowing where fructose comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

Think you know basic nutrition? Take the quiz

Foods highest in fructose

Ranked from 526 foods in our catalog, one entry per food.

1

Raspberry juice concentrate 48.2 g

serving (240 g) · Juices
2

Grape juice 16.9 g

serving (240 g) · Juices
3

Syrup, agave 16.7 g

serving (30 g) · Sugar and syrups
4

Pomegranate juice 15.3 g

serving (240 g) · Juices
5

Litchis, dried 13.5 g

serving (40 g) · Nuts, seeds and dried fruits
6

Currant, zante 13 g

serving (40 g) · Berries
7

Jackfruit 12.9 g

serving (140 g) · Fruits
8

Date, medjool 12.8 g

serving (40 g) · Fruits
9

Apple, dried 12.7 g

serving (40 g) · Nuts, seeds and dried fruits
10

Plantains, yellow 12.1 g

serving (140 g) · Fruits
11

Raisin 11.6 g

serving (40 g) · Nuts, seeds and dried fruits
12

Mamey sapote 10.7 g

serving (140 g) · Berries
13

Blueberry 8.8 g

serving (140 g) · Berries
14

Baked apple 8.4 g

serving (140 g) · Fruit and berry dishes other than pies
15

Honey 6.2 g

serving (15 g) · Sugar and syrups
16

Black currant juice 5.3 g

serving (240 g) · Juice drink
17

Coconut water, unsweetened 5.1 g

cup (240 g) · Vegetable juices
18

White wine, sweet 5 g

serving (150 g) · Wines
19

Tomato juice 4.8 g

cup (240 g) · Vegetable juices
20

Fructose 4.2 g

tsp (4.2 g) · Sugar and syrups
21

Liquorice, licorice 3.3 g

serving (30 g) · Confectionery
22

Baked banana 3.3 g

serving (140 g) · Fruit and berry dishes other than pies
23

Soy product, soured, 2% fat, calcium 3.1 g

serving (170 g) · Yoghurt
24

Tomato puree 2.8 g

serving (60 g) · Condiments
25

Tomato, crushed, canned 2.6 g

serving (130 g) · Canned vegetables
26

Sweet pepper, yellow 2.6 g

serving (85 g) · Vegetables
27

Liqueur, 20-30% 2.1 g

fl oz (34.7 g) · Spirits
28

Swede, simmered 2.1 g

serving (85 g) · Cooked vegetables
29

Cabbage, boiled 2 g

serving (85 g) · Cooked vegetables
30

Pulled pork 1.7 g

serving (85 g) · Meat dishes
31

Kohlrabi 1.6 g

serving (85 g) · Vegetables
32

Onion, boiled 1.5 g

serving (85 g) · Cooked vegetables
33

Green bean, string bean, boiled 1.3 g

serving (90 g) · Pulses
34

Jerusalem artichoke 1.2 g

serving (85 g) · Vegetables
35

Vinegar, balsamic 1.2 g

tbsp (16 g) · Condiments
36

Sour cabbage / sauerkraut 0.65 g

serving (30 g) · Canned vegetables
37

Wine, light, 4-5% 0.59 g

serving (148 g) · Wines
38

Steak tartare 0.49 g

serving (110 g) · Steaks and chops
39

Barley malt for beer 0.48 g

serving (30 g) · Miscellaneous ingredients
40

Pickled onion 0.42 g

serving (30 g) · Canned vegetables
41

Mushroom, portabella 0.42 g

serving (85 g) · Mushroom
42

Potato wedges, oven-baked 0.41 g

serving (110 g) · Fried potatoes, French fries
43

Potato, fried 0.39 g

serving (110 g) · Fried potatoes, French fries
44

Pea, green, frozen 0.35 g

serving (90 g) · Pulses
45

Chorizo, fried without fat 0.31 g

serving (55 g) · Sausages
46

Bean, common bean, brown bean, white bean, average 0.28 g

serving (35 g) · Pulses
47

Tomato ketchup 0.27 g

serving (30 g) · Condiments
48

French fries, frozen 0.24 g

serving (85 g) · Fried potatoes, French fries
49

Potatoflake 0.23 g

serving (20 g) · Miscellaneous ingredients
50

False morel, boiled 0.22 g

serving (85 g) · Mushroom

Learn about fructose

What does fructose do for the body?

Fructose provides a quick source of energy for the body and is naturally found in fruits, honey, and some root vegetables. However, excessive consumption of fructose can contribute to health issues such as obesity, insulin resistance, and fatty liver disease.

How much fructose do I need?

There is no specific requirement for fructose as it is not an essential nutrient. It is naturally present in fruits and honey, and added to various sweetened foods and beverages. It is recommended to consume fructose in moderation as excessive intake may have adverse effects on health.

What are the health risks associated with excess consumption fructose?

Excessive consumption of fructose, particularly in the form of added sugars, has been linked to an increased risk of obesity, type 2 diabetes, fatty liver disease, and cardiovascular disease. It may also contribute to high blood pressure, inflammation, and insulin resistance when consumed in large amounts.

Can fructose be harmful?

While fructose occurs naturally in fruits and some vegetables, consuming high amounts of added fructose, such as in sugary drinks and processed foods, can have negative health effects. Excessive fructose intake has been linked to liver damage, insulin resistance, and an increased risk of obesity, heart disease, and type 2 diabetes. It's important to consume fructose in moderation and focus on obtaining it from whole fruits and natural sources.

Looking for something else? Browse the food catalog or all nutrients.

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