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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