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, sugary 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
#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.
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.
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