Fructose in Fruits
Fructose in Fruits
|Name |Serving Size |Grams of Fructose |
|Apples |1 medium (3" dia) |10.74 |
|Apricots |1 fruit |0.33 |
|Apricots, dried |1 cup, halves |16.21 |
|Bananas |1 medium |5.72 |
|Blackberries |1 cup |3.46 |
|Blueberries |1 cup |7.36 |
|Cherimoya |1 fruit w/o skin & seeds |14.76 |
|Cherries, sweet |1 cup |7.41 |
|Cherries, sour |1 cup |3.62 |
|Clementines |1 fruit |1.21 |
|Cranberries |1 cup |0.63 |
|Currants, red & white |1 cup |3.95 |
|Dates (Deglet Noor) |1 date, pitted |1.39 |
|Dates (Medjool) |1 date, pitted |7.67 |
|Figs, dried |1 cup |34.17 |
|Grapes, seedless (Thompson green or red) |1 cup |12.28 |
|Grapefruit, pink or red |1 medium (3-3/4" dia) |2.18 |
|Jackfruit |1 cup, 1" pieces |13.88 |
|Kiwi |1 fruit (2" dia) |3 |
|Lemon juice |1 oz |0.34 |
|Lime juice |1 oz |0.19 |
|Mangos |1 fruit w/o refuse |15.72 |
|Melon, cantaloupe |1 cup, balls |3.31 |
|Melon, honeydew |1 cup, balls |5.24 |
|Nectarines |1 medium (2-1/2" dia) |1.95 |
|Oranges (navel) |1 fruit (2-7/8" dia) |3.15 |
|Papaya |1 cup, 1" pieces |5.41 |
|Peaches |1 medium (2-2/3" dia) |2.29 |
|Pears, bartlett |1 medium |11.97 |
|Persimmons |1 fruit (2-1/2" dia) |9.34 |
|Pineapple |1 cup, chunks |3.5 |
|Plums |1 fruit (2-1/8" dia) |2.03 |
|Prune |1 cup, pitted |21.66 |
|Raisins |1 cup |43.04 |
|Raspberries |1 cup |2.89 |
|Strawberries |1 cup, halves |3.71 |
|Tangerines (mandarin oranges) |1 medium (2-1/2" dia) |2.11 |
|Watermelon |1 cup, balls |5.17 |
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Fructose in Vegetables
|Name |Serving Size |Grams of Fructose |
|Alfalfa seeds, sprouted |1 cup |0.04 |
|Asparagus |1 spear, medium (5-1/4" to 7" long) |0.16 |
|Beans, snap, green |1 cup, 1/2" pieces |1.39 |
|Broccoli |1 cup chopped |0.62 |
|Brussels sprouts |1 cup |0.82 |
|Cabbage |1 head, medium (about 5-3/4" dia) |13.17 |
|Cabbage, red |1 head, medium (about 5" dia) |12.42 |
|Carrots, baby |1 medium |0.1 |
|Carrots |1 medium |0.34 |
|Cauliflower |1 head medium (5-6" dia.) |5.7 |
|Celery |1 stalk, medium (7-1/2" - 8" long) |0.2 |
|Corn, sweet, yellow |1 cup |2.81 |
|Cucumber, with peel |1 cucumber (8-1/4") |2.62 |
|Eggplant |1 eggplant, unpeeled (about 1-1/4 lb) |8.44 |
|Lettuce, butterhead (includes boston and bibb types) |1 cup, shredded |0.28 |
|Lettuce, cos or romaine |1 cup, shredded |0.38 |
|Lettuce, green leaf |1 cup, shredded |0.15 |
|Lettuce, iceberg (includes crisphead types) |1 cup, chopped (1/2" pieces) |0.57 |
|Lettuce, red leaf |1 cup shredded |0.08 |
|Mushrooms, chanterelle |1 piece |0 |
|Mushrooms, enoki |1 medium |0 |
|Mushrooms, maitake |1 piece whole |0 |
|Mushrooms, morel |1 piece |0 |
|Mushrooms, oyster |1 cup sliced |0 |
|Mushrooms, portabella |1 piece whole |0.41 |
|Mushrooms, shiitake |1 piece whole |0 |
|Mushrooms, white |1 cup pieces |0.06 |
|Okra |1 cup |0.57 |
|Onions |1 cup, chopped |2.06 |
|Onions, sweet |1 onion |6.69 |
|Peas, green |1 cup |0.57 |
|Peppers, jalapeno |1 pepper |0.37 |
|Peppers, sweet, green |1 medium (approx 2-3/4" long, 2-1/2" dia) |1.33 |
|Peppers, sweet, red |1 medium (approx 2-3/4" long, 2-1/2 dia) |2.69 |
|Potato, flesh and skin |1 medium (2-1/4" to 3-1/4" dia) |0.58 |
|Potatoes, red, flesh and skin |1 medium (2-1/4" to 3-1/4" dia) |0.66 |
|Potatoes, russet, flesh and skin |1 medium (2-1/4" to 3-1/4" dia) |0.49 |
|Radishes |1 medium (3/4" to 1" dia) |0.03 |
|Rutabagas |1 medium |6.21 |
|Spinach |1 cup |0.04 |
|Squash, summer, all varieties |1 medium |1.86 |
|Squash, summer, crookneck and straightneck |1 cup sliced |2.46 |
|Squash, summer, zucchini, includes skin |1 medium |2.7 |
|Squash, winter, butternut |1 cup, cubes |1.39 |
|Sweet potato |1 sweetpotato, 5" long |0.91 |
|Tomatoes, italian |1 italian tomato |0.85 |
|Tomatoes, plum |1 plum tomato |0.85 |
|Tomatoes |1 medium whole (2-3/5" dia) |1.69 |
|Tomatoes, cherry |1 cup cherry tomatoes |2.04 |
|Turnip greens |1 cup, chopped |0.16 |
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|Name |Serving Size |Grams of Fructose |
|Almond butter, plain |1 tbsp |0 |
|Almonds |1 oz (23 whole kernels) |0.03 |
|Almonds, blanched |1 oz |0 |
|Almonds, dry roasted |1 oz (22 whole kernels) |0 |
|Almonds, oil roasted |1 oz (22 whole kernels) |0 |
|Baked beans, canned, with pork and sweet sauce |1 cup |3.26 |
|Baked beans, canned, plain or vegetarian |1 cup |3.96 |
|Baked beans, canned, with pork and tomato sauce |1 cup |2.53 |
|Brazilnuts, dried, unblanched |1 oz (6 kernels) |0 |
|Cashew nuts, oil roasted |1 oz (18 kernels) |0.02 |
|Cashew nuts, raw |1 oz |0.01 |
|Coconut cream, canned, sweetened |1 tbsp |0 |
|Coconut meat, dried (desiccated), sweetened, flaked, packaged |1 oz |0 |
|Flaxseed |1 tbsp, whole |0 |
|Hazelnuts or filberts |1 oz (21 whole kernels) |0.02 |
|Hazelnuts or filberts, blanched |1 oz |0.02 |
|Hazelnuts or filberts, dry roasted |1 oz |0.02 |
|Kidney beans, all types canned |1 cup |0 |
|Kidney beans, red, canned, drained solids |1 can drained solids |0.27 |
|Lentils |1 cup |0.52 |
|Macadamia nuts, dry roasted |1 oz (10-12 kernels) |0.02 |
|Macadamia nuts, raw |1 oz (10-12 kernels) |0.02 |
|Miso |1 cup |16.5 |
|Navy beans, mature seeds, cooked, boiled |1 cup |0 |
|Navy beans, mature seeds, raw |1 cup |0 |
|Peanut butter with omega-3, creamy |1 tbsp |0 |
|Peanut butter, chunk style |1 tbsp |0 |
|Peanut butter, smooth style |1 tbsp |0 |
|Peanuts, all types, oil-roasted |1 oz shelled (32 nuts) |0.02 |
|Pecans |1 oz (19 halves) |0.01 |
|Pecans, dry roasted |1 oz |0.01 |
|Pecans, oil roasted |1 oz (15 halves) |0.01 |
|Pine nuts, dried |1 oz (167 kernels) |0.02 |
|Pinto beans, canned, drained solids |1 can drained solids |0 |
|Pinto beans, mature seeds, cooked, boiled |1 cup |0 |
|Pinto beans, mature seeds, raw |1 cup |0 |
|Pistachio nuts, dry roasted |1 oz (49 kernels) |0.06 |
|Pistachio nuts, raw |1 oz (49 kernels) |0.07 |
|Pumpkin and squash seed kernels, dried |1 oz |0.04 |
|Pumpkin and squash seed kernels, roasted |1 oz |0.02 |
|Refried beans, canned, fat-free |1 cup |0 |
|Refried beans, canned, traditional style |1 cup |0 |
|Refried beans, canned, vegetarian |1 cup |0 |
|Sesame seed kernels, dried (decorticated) |1 tbsp |0.01 |
|Soy sauce made from hydrolyzed vegetable protein |1 tbsp |0 |
|Soy sauce made from soy and wheat (shoyu) |1 tbsp |0 |
|Sunflower seed butter |1 oz |0 |
|Sunflower seed kernels, dry roasted |1 oz |0 |
|Sunflower seed kernels, oil roasted |1 oz |0 |
|Veggie burgers or soyburgers, unprepared |1 pattie |0.09 |
|Walnuts, black, dried |1 oz |0.01 |
|Walnuts, english |1 oz (14 halves) |0.03 |
Fructose in Nuts, Seeds and Legumes
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|Name |Serving Size |Grams of Fructose |
|Amaranth, uncooked |1 cup |0.02 |
|Buckwheat groats, roasted, cooked |1 cup |0.17 |
|Cornmeal, white |1 cup |0.27 |
|Cornmeal, yellow |1 cup |0.27 |
|Kamut, uncooked |1 cup |0.33 |
|Macaroni, cooked |1 cup elbow/spiral shaped |0.04 |
|Macaroni, dry |1 oz |0.03 |
|Millet flour |1 cup |0 |
|Noodles, egg, cooked |1 cup |0 |
|Noodles, egg, dry |1 cup |0 |
|Rice bran, crude |1 cup |0.24 |
|Rice, brown, long-grain, cooked |1 cup |0 |
|Rice, white, long-grain, parboiled, cooked |1 cup |0.03 |
|Rice, white, long-grain, parboiled, dry |1 cup |0.04 |
|Rice, white, long-grain, precooked or instant, dry |1 cup |0.02 |
|Rice, white, long-grain, precooked or instant, prepared |1 cup |0 |
|Rice, white, long-grain, regular, raw |1 cup |0.04 |
|Rye |1 cup |0.19 |
|Rye flour, dark |1 cup |0.29 |
|Rye flour, light |1 cup |0.09 |
|Rye flour, medium |1 cup |0.12 |
|Sorghum flour |1 cup |0.06 |
|Spaghetti, cooked |1 cup |0.04 |
|Spaghetti, dry |1 oz |0.03 |
|Spelt, uncooked |1 cup |0.42 |
|Teff, uncooked |1 cup |0.91 |
|Wheat flour, whole-grain |1 cup |0.06 |
|Wild rice, cooked |1 cup |0.33 |
Fructose in Cereal Grains
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