Top 10 Foods Highest in Fructose

Top 10 Foods Highest in Fructose

Fructose is a simple sugar, or monosaccharide, typically found in fruit, some vegetables, and honey.

Fructose along with glucose forms the commonly eaten 'table sugar' or sucrose that we are all familiar with. High-fructose corn syrup (HFCS) is now added to many processed foods, especially in the US, as an inexpensive 'bulk-sweetener'.

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. (1) More studies are needed to determine whether fructose is to blame, as many other components of these processed foods are unhealthy. (1)

It should be noted that naturally occurring fructose in fruits is not the problem here. Fruits are beneficial to health, being an excellent source of fiber, vitamins, and antioxidants.

People with a rare condition called hereditary fructose intolerance, or those with fructose malabsorption may have to limit their consumption of fructose from all sources, including high-fructose fruits. The list below, therefore, includes all high-fructose foods, both naturally occurring and processed.

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. (2) Below are the top 10 foods highest in fructose. For 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 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 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 (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 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 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)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. 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
  2. U.S. Agricultural Research Service Food Data Central

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