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Fructose in Fruits, Vegetables, Nuts, Seeds, Legumes and Grains

The average person eats an estimate of 70 grams of fructose per day which is triple the recommended daily limit. Most of it comes from “hidden” sources of fructose such as processed foods and soft drinks. But even if you remove these processed foods from your diet, you can still easily go over the recommended daily limit by consuming the fructose in fruits, vegetables and other healthy foods.

We have put together detailed tables and graphics to help you select foods based on their fructose content. These tables were made using information provided by the USDA through their National Nutrient Database.

 Fructose in Fruits

NameServing SizeGrams of Fructose
Apples1 medium (3" dia)10.74
Apricots1 fruit0.33
Apricots, dried1 cup, halves16.21
Bananas1 medium5.72
Blackberries1 cup3.46
Blueberries1 cup7.36
Cherimoya1 fruit w/o skin & seeds14.76
Cherries, sweet1 cup7.41
Cherries, sour1 cup3.62
Clementines1 fruit1.21
Cranberries1 cup0.63
Currants, red & white1 cup3.95
Dates (Deglet Noor)1 date, pitted1.39
Dates (Medjool)1 date, pitted7.67
Figs, dried1 cup34.17
Grapes, seedless (Thompson green or red)1 cup12.28
Grapefruit, pink or red1 medium (3-3/4" dia)2.18
Jackfruit1 cup, 1" pieces13.88
Kiwi1 fruit (2" dia)3
Lemon juice1 oz0.34
Lime juice1 oz0.19
Mangos1 fruit w/o refuse15.72
Melon, cantaloupe1 cup, balls3.31
Melon, honeydew1 cup, balls5.24
Nectarines1 medium (2-1/2" dia)1.95
Oranges (navel)1 fruit (2-7/8" dia)3.15
Papaya1 cup, 1" pieces5.41
Peaches1 medium (2-2/3" dia)2.29
Pears, bartlett1 medium11.97
Persimmons1 fruit (2-1/2" dia)9.34
Pineapple1 cup, chunks3.5
Plums1 fruit (2-1/8" dia)2.03
Prune1 cup, pitted21.66
Raisins1 cup43.04
Raspberries1 cup2.89
Strawberries1 cup, halves3.71
Tangerines (mandarin oranges)1 medium (2-1/2" dia)2.11
Watermelon1 cup, balls5.17

Fructose in fruits chart - grams of fructose in 100 grams of fruit

Fructose in Vegetables

NameServing SizeGrams of Fructose
Alfalfa seeds, sprouted1 cup0.04
Asparagus1 spear, medium (5-1/4" to 7" long)0.16
Beans, snap, green1 cup, 1/2" pieces1.39
Broccoli1 cup chopped0.62
Brussels sprouts1 cup0.82
Cabbage1 head, medium (about 5-3/4" dia)13.17
Cabbage, red1 head, medium (about 5" dia)12.42
Carrots, baby1 medium0.1
Carrots1 medium0.34
Cauliflower1 head medium (5-6" dia.)5.7
Celery1 stalk, medium (7-1/2" - 8" long)0.2
Corn, sweet, yellow1 cup2.81
Cucumber, with peel1 cucumber (8-1/4")2.62
Eggplant1 eggplant, unpeeled (about 1-1/4 lb)8.44
Lettuce, butterhead (includes boston and bibb types)1 cup, shredded0.28
Lettuce, cos or romaine1 cup, shredded0.38
Lettuce, green leaf1 cup, shredded0.15
Lettuce, iceberg (includes crisphead types)1 cup, chopped (1/2" pieces)0.57
Lettuce, red leaf1 cup shredded0.08
Mushrooms, chanterelle1 piece0
Mushrooms, enoki1 medium0
Mushrooms, maitake1 piece whole0
Mushrooms, morel1 piece0
Mushrooms, oyster1 cup sliced0
Mushrooms, portabella1 piece whole0.41
Mushrooms, shiitake1 piece whole0
Mushrooms, white1 cup pieces0.06
Okra1 cup0.57
Onions1 cup, chopped2.06
Onions, sweet1 onion6.69
Peas, green1 cup0.57
Peppers, jalapeno1 pepper0.37
Peppers, sweet, green1 medium (approx 2-3/4" long, 2-1/2" dia)1.33
Peppers, sweet, red1 medium (approx 2-3/4" long, 2-1/2 dia)2.69
Potato, flesh and skin1 medium (2-1/4" to 3-1/4" dia)0.58
Potatoes, red, flesh and skin1 medium (2-1/4" to 3-1/4" dia)0.66
Potatoes, russet, flesh and skin1 medium (2-1/4" to 3-1/4" dia)0.49
Radishes1 medium (3/4" to 1" dia)0.03
Rutabagas1 medium6.21
Spinach1 cup0.04
Squash, summer, all varieties1 medium1.86
Squash, summer, crookneck and straightneck1 cup sliced2.46
Squash, summer, zucchini, includes skin1 medium2.7
Squash, winter, butternut1 cup, cubes1.39
Sweet potato1 sweetpotato, 5" long0.91
Tomatoes, italian1 italian tomato0.85
Tomatoes, plum1 plum tomato0.85
Tomatoes1 medium whole (2-3/5" dia)1.69
Tomatoes, cherry1 cup cherry tomatoes2.04
Turnip greens1 cup, chopped0.16

Fructose in vegetables - grams of fructose in 100 grams of vegetable

NameServing SizeGrams of Fructose
Almond butter, plain1 tbsp0
Almonds1 oz (23 whole kernels)0.03
Almonds, blanched1 oz0
Almonds, dry roasted1 oz (22 whole kernels)0
Almonds, oil roasted1 oz (22 whole kernels)0
Baked beans, canned, with pork and sweet sauce1 cup3.26
Baked beans, canned, plain or vegetarian1 cup3.96
Baked beans, canned, with pork and tomato sauce1 cup2.53
Brazilnuts, dried, unblanched1 oz (6 kernels)0
Cashew nuts, oil roasted1 oz (18 kernels)0.02
Cashew nuts, raw1 oz0.01
Coconut cream, canned, sweetened1 tbsp0
Coconut meat, dried (desiccated), sweetened, flaked, packaged1 oz0
Flaxseed1 tbsp, whole0
Hazelnuts or filberts1 oz (21 whole kernels)0.02
Hazelnuts or filberts, blanched1 oz0.02
Hazelnuts or filberts, dry roasted1 oz0.02
Kidney beans, all types canned1 cup0
Kidney beans, red, canned, drained solids1 can drained solids0.27
Lentils1 cup0.52
Macadamia nuts, dry roasted1 oz (10-12 kernels)0.02
Macadamia nuts, raw1 oz (10-12 kernels)0.02
Miso1 cup16.5
Navy beans, mature seeds, cooked, boiled1 cup0
Navy beans, mature seeds, raw1 cup0
Peanut butter with omega-3, creamy1 tbsp0
Peanut butter, chunk style1 tbsp0
Peanut butter, smooth style1 tbsp0
Peanuts, all types, oil-roasted1 oz shelled (32 nuts)0.02
Pecans1 oz (19 halves)0.01
Pecans, dry roasted1 oz0.01
Pecans, oil roasted1 oz (15 halves)0.01
Pine nuts, dried1 oz (167 kernels)0.02
Pinto beans, canned, drained solids1 can drained solids0
Pinto beans, mature seeds, cooked, boiled1 cup0
Pinto beans, mature seeds, raw1 cup0
Pistachio nuts, dry roasted1 oz (49 kernels)0.06
Pistachio nuts, raw1 oz (49 kernels)0.07
Pumpkin and squash seed kernels, dried1 oz0.04
Pumpkin and squash seed kernels, roasted1 oz0.02
Refried beans, canned, fat-free1 cup0
Refried beans, canned, traditional style1 cup0
Refried beans, canned, vegetarian1 cup0
Sesame seed kernels, dried (decorticated)1 tbsp0.01
Soy sauce made from hydrolyzed vegetable protein1 tbsp0
Soy sauce made from soy and wheat (shoyu)1 tbsp0
Sunflower seed butter1 oz0
Sunflower seed kernels, dry roasted1 oz0
Sunflower seed kernels, oil roasted1 oz0
Veggie burgers or soyburgers, unprepared1 pattie0.09
Walnuts, black, dried1 oz0.01
Walnuts, english1 oz (14 halves)0.03

Fructose in Nuts, Seeds and Legumes

Fructose in nuts, seeds and legumes - grams of fructose in 100 grams of food

NameServing SizeGrams of Fructose
Amaranth, uncooked1 cup0.02
Buckwheat groats, roasted, cooked1 cup0.17
Cornmeal, white1 cup0.27
Cornmeal, yellow1 cup0.27
Kamut, uncooked1 cup0.33
Macaroni, cooked1 cup elbow/spiral shaped0.04
Macaroni, dry1 oz0.03
Millet flour1 cup0
Noodles, egg, cooked1 cup0
Noodles, egg, dry1 cup0
Rice bran, crude1 cup0.24
Rice, brown, long-grain, cooked1 cup0
Rice, white, long-grain, parboiled, cooked1 cup0.03
Rice, white, long-grain, parboiled, dry1 cup0.04
Rice, white, long-grain, precooked or instant, dry1 cup0.02
Rice, white, long-grain, precooked or instant, prepared1 cup0
Rice, white, long-grain, regular, raw1 cup0.04
Rye1 cup0.19
Rye flour, dark1 cup0.29
Rye flour, light1 cup0.09
Rye flour, medium1 cup0.12
Sorghum flour1 cup0.06
Spaghetti, cooked1 cup0.04
Spaghetti, dry1 oz0.03
Spelt, uncooked1 cup0.42
Teff, uncooked1 cup0.91
Wheat flour, whole-grain1 cup0.06
Wild rice, cooked1 cup0.33

Fructose in Cereal Grains

Fructose in cereal grains - grams of fructose in 100 grams of food

Trackbacks/Pingbacks

  1. Toxic Sugar: The Dangers of Added Sugar and Sugar Derivatives - Family Wellness HQ - December 5, 2012

    […] to man”. Adolescents today consume about 72.8 g/day of fructose when on a standard diet while a natural diet of fruits and vegetables would generate only 12 g/day of fructose. The average person eats about 150 grams of added sugar a day which is approximately 300 percent […]

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