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Top 10 Foods Highest in Fructose

Written by Daisy Whitbread, MScN
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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. (1)

Fructose is often added to food because it is both cheap and enhances taste. Potential health effects of added fructose include obesity, increased LDL cholesterol, gout, and non-alcoholic fatty liver disease. (2) These ill effects are thought mainly to come from added fructose, and not the fructose found in fruits. Further, more studies need to be conducted to ensure that fructose is to blame. (2)

Foods high in added fructose include sauces, salad dressings, sugary drinks, colas, yogurt, baked goods, and fast foods. Foods naturally rich in fructose include honey, molasses, agave, dried fruits, fruits, and fruit juices. (3) Below are the top 10 foods highest in fructose. For even more, see the extended list fructose rich foods.

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List of High Fructose Foods

1Fruit Juices (Grape Juice)
A glass of juice

More Fruit Juices High in Fructose

-31.8g per 16oz glass of pomegranate juice
-30.6g per 16oz serving of a Naked Green Machine smoothie
-28.4g per 16oz glass of apple juice
2Sugary Soft Drinks (Cola)
A can of soda

More Soft Drinks High in Fructose

-25.5g per 16oz bottle of Sprite
-18.1g per 16oz bottle of ginger ale
-4.2g per 8oz can of Red Bull

See all drinks high in fructose.
3Dried Fruit (Sweetened Cranberries)
A cranberry bush

More Dried Fruit High in Fructose

-10.8g in a 1/4 cup of dried sweetened cranberries
-7.7g in 1 medjool date
-5.5g in 3 dried figs
-3.7g in 3 prunes
-3.5g per oz of dried apricots
4Fruits (Pears)

More Fruits High in Fructose

-8.3g per cup of cherries
-7.8g per cup of sliced kiwifruit
-7.7g per cup of mangos
-7.4g per cup of apples
-7.3g per cup of sliced bananas

See all fruits high in fructose.
A spoon of honey
-3.8g per tsp of agave
-2.6g per tblsp of molasses
6 Sweetened Fruit Yogurt
A cup of yogurt
7Apple Pie
A slice of pie

More Baked Foods High in Fructose

-2.9g in 1 bagel
-1.6g in a dinner roll
-1.5g in a hot dog roll
8Burger King Whopper
A hamburger

More Fast Foods High in Fructose

-5.4g in a Subway chicken teriyaki sandwich
-4.9g in 1 slice of Digiorno frozen pizza
-4.4g in 1 packet of McDonalds Sweet n Sour Sauce

Most of the fructose in fast foods comes from the sauces (ketchup, mustard, BBQ, teriyaki, etc...)

See all Fast Foods High in Fructose.
9Sauces (Pasta Sauce)
Bottles of sauce

More Sauces High in Fructose

-2.4g per tblsp of KFC BBQ Sauce
-1.5g per tblsp of ketchup
-1.4g per 1/4cup of basil pesto

See all soups and sauces high in fructose.
10Salad Dressings (French)
Salad Dressing
The amount of fructose in salad dressings will depend on the amount of high fructose corn syrup (HFCS) used, or if another fruit based sweetener is used.
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Printable One Page Sheet

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A printable list of fructose rich foods.

More Fructose Rich Foods

#1 Mamey Sapote1 cup chopped13.4g
(3.4 tsp)
#2 Cherimoyaper fruit10g
(2.5 tsp)
#3 Persimmonper fruit9.3g
(2.3 tsp)
#4 Dessert Wineper 5oz glass7.6g
(1.9 tsp)
#5 Baked Beansper cup4g
(1 tsp)
#6 Sesame Chickenper 9 pieces3.8g
(1 tsp)
#7 Horchataper 8oz cup3.5g
(0.9 tsp)
#8 Taco Bell Taco Saladper salad3.4g
(0.9 tsp)
#9 Rose Wineper 5oz glass3.2g
(0.8 tsp)
#10 Tomatoper cup cooked3.1g
(0.8 tsp)
#11 Sweet Cornper cup cooked2.8g
(0.7 tsp)
#12 Coleslaw (Fast Food)per cup2.8g
(0.7 tsp)
#13 Bell Peppersper cup2.7g
(0.7 tsp)
#14 Red Cabbageper cup chopped1.3g
(0.3 tsp)
#15 Broccoliper cup cooked1.2g
(0.3 tsp)

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. on Sugars
  2. Health implications of fructose consumption: A review of recent data. Nutr Metab (Lond). 2010; 7: 82. Published online 2010 Nov 4. doi: 10.1186/1743-7075-7-82
  3. USDA National Nutrient Database for Standard Reference, Release 28.
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