Nutrients -> Carbohydrate Components -> Sugars

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: Grape juice

There's no official daily target for fructose.

Among plant foods, grape juice; 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.

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Foods highest in fructose

Ranked from 530 foods in our catalog, one entry per food.

1

Grape juice 16.9 g

serving (240 g) · Juices
2

Syrup, agave 16.7 g

serving (30 g) · Sugar and syrups
3

Pomegranate juice 15.3 g

serving (240 g) · Juices
4

Litchis, dried 13.5 g

serving (40 g) · Nuts, seeds and dried fruits
5

Date, dried 13.3 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

Apple, dried 12.7 g

serving (40 g) · Nuts, seeds and dried fruits
9

Plantains, yellow 12.1 g

serving (140 g) · Fruits
10

Pear juice 11.5 g

serving (240 g) · Juices
11

Grape, green, seedless 10.9 g

serving (140 g) · Fruits
12

Mamey sapote 10.7 g

serving (140 g) · Berries
13

Blueberry 8.8 g

serving (140 g) · Berries
14

Honey 6.2 g

serving (15 g) · Sugar and syrups
15

Black currant juice 5.3 g

serving (240 g) · Juice drink
16

Coconut water, unsweetened 5.1 g

cup (240 g) · Vegetable juices
17

White wine, sweet 5 g

serving (150 g) · Wines
18

Tomato juice 4.8 g

cup (240 g) · Vegetable juices
19

Fructose 4.2 g

tsp (4.2 g) · Sugar and syrups
20

Liquorice, licorice 3.3 g

serving (30 g) · Confectionery
21

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

serving (170 g) · Yoghurt
22

Tomato puree 2.8 g

serving (60 g) · Condiments
23

Tomato, crushed, canned 2.6 g

serving (130 g) · Canned vegetables
24

Sweet pepper, yellow 2.6 g

serving (85 g) · Vegetables
25

Liqueur, 20-30% 2.1 g

fl oz (34.7 g) · Spirits
26

Swede, simmered 2.1 g

serving (85 g) · Cooked vegetables
27

Cabbage, boiled 2 g

serving (85 g) · Cooked vegetables
28

Pulled pork 1.7 g

serving (85 g) · Meat dishes
29

Kohlrabi 1.6 g

serving (85 g) · Vegetables
30

Onion, boiled 1.5 g

serving (85 g) · Cooked vegetables
31

Green bean, string bean, boiled 1.3 g

serving (90 g) · Pulses
32

Jerusalem artichoke 1.2 g

serving (85 g) · Vegetables
33

Tomato paste 1.2 g

tbsp (16 g) · Condiments
34

Vinegar, balsamic 1.2 g

tbsp (16 g) · Condiments
35

Wine, light, 4-5% 0.59 g

serving (148 g) · Wines
36

Steak tartare 0.49 g

serving (110 g) · Steaks and chops
37

Mushroom, portabella 0.42 g

serving (85 g) · Mushroom
38

Potato wedges, oven-baked 0.41 g

serving (110 g) · Fried potatoes, French fries
39

Pea, green, frozen 0.35 g

serving (90 g) · Pulses
40

Chorizo, fried without fat 0.31 g

serving (55 g) · Sausages
41

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

serving (35 g) · Pulses
42

Potatoflake 0.23 g

serving (20 g) · Miscellaneous ingredients
43

False morel, boiled 0.22 g

serving (85 g) · Mushroom
44

Soy flour, low-fat 0.18 g

serving (15 g) · Pulse products
45

Coconut milk 0.17 g

serving (240 g) · Vegetable juices
46

Broad bean, fava bean, dried 0.15 g

serving (35 g) · Pulse products
47

Macaroni, gluten-free 0.15 g

serving (55 g) · Pasta
48

Mashed potato powder 0.14 g

serving (20 g) · Miscellaneous ingredients
49

Bolete 0.14 g

serving (85 g) · Mushroom
50

Pasta, wheat germ pasta 0.12 g

serving (55 g) · Pasta

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.

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