Top 10 Foods Highest in Fructose

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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.


List of High Fructose Foods

A glass of juice

#1: Fruit Juices (Grape Juice)

Up to 7.4% Fructose
Fructose per 16oz GlassFructose per 100g
37.2g (9.3 tsp)7.4g (1.8 tsp)

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
A can of soda

#2: Sugary Soft Drinks (Cola)

Up to 5.8% Fructose
Fructose per 16oz BottleFructose per 100g
28.7g (7.2 tsp)5.8g (1.5 tsp)

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.
A cranberry bush

#3: Dried Fruit (Sweetened Cranberries)

Up to 27% Fructose
Fructose per 1/4 CupFructose per 100g
10.8g (2.7 tsp)27g (6.7 tsp)

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
Pears

#4: Fruits (Pears)

Up to 6.4% Fructose
Fructose per CupFructose per 100g
9g (2.2 tsp)6.4g (1.6 tsp)

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

#5: Honey

Up to 40.9% Fructose
Fructose per TblspFructose per 100g
8.6g (2.1 tsp)40.9g (10.2 tsp)
-3.8g per tsp of agave
-2.6g per tblsp of molasses
A cup of yogurt

#6: Sweetened Fruit Yogurt

Up to 4.4% Fructose
Fructose per 5oz ContainerFructose per 100g
6.7g (1.7 tsp)4.4g (1.1 tsp)
A slice of pie

#7: Apple Pie

Up to 4.6% Fructose
Fructose per SliceFructose per 100g
6g (1.5 tsp)4.6g (1.1 tsp)

More Baked Foods High in Fructose

-2.9g in 1 bagel
-1.6g in a dinner roll
-1.5g in a hot dog roll
A hamburger

#8: Burger King Whopper

Up to 1.7% Fructose
Fructose per BurgerFructose per 100g
5.2g (1.3 tsp)1.7g (0.4 tsp)

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.
Bottles of sauce

#9: Sauces (Pasta Sauce)

Up to 2.3% Fructose
Fructose per 1/2 CupFructose per 100g
3g (0.7 tsp)2.3g (0.6 tsp)

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.
Salad Dressing

#10: Salad Dressings (French)

Up to 12.5% Fructose
Fructose per TblspFructose per 100g
2g (0.5 tsp)12.5g (3.1 tsp)
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.

Printable One Page Sheet

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A printable list of fructose rich foods.

More Fructose Rich Foods

FoodServingFructose
#1 Mamey Sapote
(Source)
1 cup chopped13.4g
(3.4 tsp)
#2 Cherimoya
(Source)
per fruit10g
(2.5 tsp)
#3 Persimmon
(Source)
per fruit9.3g
(2.3 tsp)
#4 Dessert Wine
(Source)
per 5oz glass7.6g
(1.9 tsp)
#5 Baked Beans
(Source)
per cup4g
(1 tsp)
#6 Sesame Chicken
(Source)
per 9 pieces3.8g
(1 tsp)
#7 Horchata
(Source)
per 8oz cup3.5g
(0.9 tsp)
#8 Taco Bell Taco Salad
(Source)
per salad3.4g
(0.9 tsp)
#9 Rose Wine
(Source)
per 5oz glass3.2g
(0.8 tsp)
#10 Tomato
(Source)
per cup cooked3.1g
(0.8 tsp)
#11 Sweet Corn
(Source)
per cup cooked2.8g
(0.7 tsp)
#12 Coleslaw (Fast Food)
(Source)
per cup2.8g
(0.7 tsp)
#13 Bell Peppers
(Source)
per cup2.7g
(0.7 tsp)
#14 Red Cabbage
(Source)
per cup chopped1.3g
(0.3 tsp)
#15 Broccoli
(Source)
per cup cooked1.2g
(0.3 tsp)

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Data Sources and References

  1. FDA.gov 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. U.S. Agricultural Research Service Food Data Central

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