Top 10 Foods Highest in Fructose

Fructose is a simple sugar, or monosaccharide, typically found in fruit. Being a simple sugar means that it can be absorbed directly into the bloodstream, without having to be broken down or processed by the body during digestion.

Fructose sugar is often added to food because it is both cheap and enhances taste. Negative health effects of too much fructose include obesity, increased LDL cholesterol, gout, and non-alcoholic fatty liver disease. These ill effects are thought mainly to come from added fructose, and not the fructose found in fruits. However, dried fruits and fruit juices are of concern and should be limited to no more than 8 ounces of fruit juice, and 1 handful of dried fruit.

Foods high in added fructose include sauces, salad dressings, energy and cereal bars, commercial cereals, sugar drinks, colas, and pickles. Foods naturally rich in fructose include agave, honey, molasses, dried fruits, fruits, and fruit juices. Below are the top 10 foods highest in fructose. For even more, see the extended list fructose rich foods.


#1: Syrups and Sweeteners (Agave Syrup)
Up to 55.6% Fructose
Fructose in 100g 1/4 cup (55g)1 tablespoon (14g)
55.6g (13.9 tsp) 30.6g (7.6 tsp)7.8g (2 tsp)
Other Sweeteners High in Fructose (grams per tablespoon): Honey (8.6g), Molasses (2.6g). Click to see complete nutrition facts.


#2: Dried Fruits (Medjool Dates)
Up to 32% Fructose
Fructose in 100g 1 date, pitted (24g)
32g (8 tsp) 7.7g (1.9 tsp)
Other Dried Fruits High in Fructose (grams per cup): Raisins (43g), Sweetened Cranberries (43g), Figs (34g), Delget Noor Dates (29g), Peaches (22g), Prunes (22g), and Apricots (16g). Click to see complete nutrition facts.


#3: Sauces (BBQ Sauce)
Up to 15.4% Fructose
Fructose in 100g 1 cup (279g)1 tablespoon (17g)
14.2g (3 tsp) 39.5g (10 tsp)2.4g (0.5tsp)
Other Sauces High in Fructose (grams per tablespoon): Sriracha (1.7g), Catsup (1.5g). Click to see complete nutrition facts.


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#4: Salad Dressings (Low-Fat French)
Up to 12.5% Fructose
Fructose in 100g 1 cup (260g)1 tablespoon (16g)
12.5g (3 tsp) 32.5g (8 tsp)2g (0.5 tsp)
Other Salad Dressings High in Fructose (grams per tablespoon): Thousand Island (1g), Italian (0.9g). Click to see complete nutrition facts.


#5: Energy and Cereal Bars
Up to 16% Fructose
Fructose in 100g 1 bar (68g)
16g (4 tsp) 10.9g (2.7 tsp)
Click to see complete nutrition facts.


#6: Processed Cereals (Kellogg's Raisin Bran)
Up to 12.3% Fructose
Fructose in 100g 1 cup ( 1 NLEA serving) (59g)
12.3g (3.1 tsp) 7.3g (1.8 tsp)
Other cereals high in fructose (grams per cup): General Mills Cinnamon Toast Crunch (3.4g), Malt O' Meal Golden Puffs (1.2g), Ralston Bran Flakes (1g).Click to see complete nutrition facts.


#7: Fruits (Grapes)
Up to 8.1% Fructose
Fructose in 100g 1 cup (151g)10 grapes (49g)
8.1g (2 tsp) 12.3g (3.1 tsp)4g (1 tsp)
Other fruits high in fructose (grams per cup): Pears (9g), Kiwifruit (7.8g), Mangoes (7.7g), Cherries (7.4g), Blueberries (7.4g), Bananas (7.3g), and Apples (6.6g). Click to see complete nutrition facts.


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#8: Sugary Drinks (Cola)
Up to 6.1% Fructose
Fructose in 100g 1 serving 16 fl oz (491g)1 fl oz (31g)
6.1g (1.5 tsp) 30g (7.5 tsp)1.9g (0.5 tsp)
Other drinks high in fructose (grams per 16oz drink): Lemon Lime Soda (Sprite) (29g), Sweet Tea (24g), Lemonade (22g), Ginger Ale (18g), and Rockstar Energy Drink (17g). Click to see complete nutrition facts.


#9: Fruit Juices (Grape Juice)
Up to 7.4% Fructose
Fructose in 100g 2 cups (16oz) (506g)1 fl oz (32g)
7.4g (1.9 tsp) 37g (10 tsp)2.3g (0.6 tsp)
Other fruits juices high in fructose per 2 cups (16oz): Pomegranate (32g), Apple Juice (28g), Pineapple Juice (19g), Grapefruit Juice (14g), and Orange Juice (12g). Click to see complete nutrition facts.


#10: Pickles (Cucumbers,Gherkins)
Up to 8.8% Fructose
Fructose in 100g 1 cup sliced or chips (153g)1 Gherkin (2-3/4" long) (25g)
8.8g (2.2 tsp) 13.5g (3.4 tsp)2.2g (0.6 tsp)
Click to see complete nutrition facts.





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Jackfruit 9.2g (2.3tsp) per 100 gram serving15.2g (3.8tsp) per 1 cup, sliced (165 grams)13.9g (3.5tsp) per 1 cup 1" pieces (151 grams) Click to see complete nutrition facts for Raw Jackfruit
Mamey Sapote 7.7g (1.9tsp) per 100 gram serving13.4g (3.4tsp) per 1 cup 1" pieces (175 grams)42.7g (10.7tsp) per 1 fruit without refuse (558 grams) Click to see complete nutrition facts for Raw Mamey Sapote
Cherimoya 6.3g (1.6tsp) per 100 gram serving10g (2.5tsp) per 1 cup, pieces (160 grams)14.8g (3.7tsp) per 1 fruit without skin and seeds (235 grams) Click to see complete nutrition facts for Raw Cherimoya
Miso 6g (1.5tsp) per 100 gram serving16.5g (4.1tsp) per 1 cup (275 grams)1g (0.3tsp) per 1 tbsp (17 grams) Click to see complete nutrition facts for Miso
Sweet Desert Wine 5.2g (1.3tsp) per 100 gram serving5.3g (1.3tsp) per 1 glass (3.5 fl oz) (103 grams)1.5g (0.4tsp) per 1 fl oz (30 grams) Click to see complete nutrition facts for Sweet Desert Wine
Balsamic Vinegar 7.4g (1.8tsp) per 100 gram serving18.8g (4.7tsp) per 1 cup (255 grams)1.2g (0.3tsp) per 1 tbsp (16 grams) Click to see complete nutrition facts for Balsamic Vinegar
Fried Yellow Plantains 4.9g (1.2tsp) per 100 gram serving8.2g (2.1tsp) per 1 cup (169 grams) Click to see complete nutrition facts for Fried Yellow Plantains
Babyfood - Fruit and Vegetable (Apple and Sweet Potato) 7.1g (1.8tsp) per 100 gram serving8g (2tsp) per 1 jar, Gerber (4 oz) (113 grams) Click to see complete nutrition facts for Apple and Sweet Potato (Baby Food)
McDonald's Hamburger 3.3g (0.8tsp) per 100 gram serving3.1g (0.8tsp) per 1 sandwich (95 grams) Click to see complete nutrition facts for McDonald's Hamburger
  1. USDA National Nutrient Database for Standard Reference, Release 28.
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