About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Fructose. This is a research tool — nothing here constitutes medical advice.

About Fructose

A simple sugar found naturally in fruit and some vegetables; overall sugar intake matters most, especially added sugars and sugary drinks.

⚠️ Too little

No deficiency state; fructose is not required in the diet.

🚫 Too much

Very high intakes from sugary drinks/added sugars can contribute to excess calorie intake; fruit sources come with fibre and micronutrients.

Sources: NHS

Foods Containing Fructose

605 foods with recorded data, ranked highest first. Showing 1–100 of 605. Values per 100g fresh weight.

# Food Per 100g Level
★ Honey 41.8 g
★ Honey and comb 40.2 g
★ Pears, dried 36.8 g
4 Sultanas 34.6 g
5 Raisins, dried 34.4 g
6 Apple juice concentrate, unsweetened, commerical 33.9 g
7 Currants 33.3 g
8 Apples, eating, dried 31.7 g
9 Dried mixed fruit 31.6 g
10 Dates, dried, flesh and skin 29.9 g
11 Dates, dried, flesh and skin, weighed with stones 25.1 g
12 Courgette, dried 23.3 g
13 Syrup, golden 23 g
14 Figs, dried, uncooked 22.9 g
15 Pineapple, dried 22.7 g
16 Figs, whole fruit, dried 22.7 g
17 Figs, ready-to-eat, semi-dried 22.1 g
18 Pudding, Christmas, retail 20.8 g
19 Treacle, black 16.7 g
20 Trail mix 16.1 g
21 Onions, dried, raw 15.8 g
22 Dates, raw, flesh and skin 15.1 g
23 Green Beans 14.4 g
24 Prunes, flesh and skin 13.7 g
25 Dates, raw, flesh and skin, weighed with stones 13 g
26 Molasses 12.9 g
27 Figs, dried, stewed without sugar 12.7 g
28 Prunes, flesh and skin, weighed with stones 11.8 g
29 Prunes, ready-to-eat, semi-dried 11.7 g
30 Cookies, oatmeal, soft, with raisins 11.1 g
31 Apricots, ready-to-eat, semi-dried 10.4 g
32 Ginger, ground 10.2 g
33 Prunes, ready-to-eat, semi-dried, weighed with stones 10.1 g
34 Apricots, dried 10 g
35 Plantains, overripe, raw 9.57 g
36 Dill, dried 9.4 g
37 Sharon fruit, flesh only 9.3 g
38 Grapes, red 9.3 g
39 Ketchup, restaurant 8.94 g
40 Apples, honeycrisp, with skin, raw 8.75 g
41 Grapes, average 8.6 g
42 Apples, fuji, with skin, raw 8.59 g
43 Grapes, average, weighed with pips 8.4 g
44 Grapes, green 7.9 g
45 Apples, red delicious, with skin, raw 7.81 g
46 Apples, gala, with skin, raw 7.76 g
47 Bananas, raw, flesh only 7.5 g
48 Grape juice, purple, with added vitamin C, from concentrate, shelf stable 7.42 g
49 Tomato puree 7.4 g
50 Grape juice, white, with added vitamin C, from concentrate, shelf stable 7.39 g
51 Lychees, raw, flesh only 7.3 g
52 Plantains, ripe, raw 7.18 g
53 Prunes, flesh and skin, stewed without sugar 7.1 g
54 Apples, cooking, baked without sugar, flesh only 7 g
55 Pears, average, raw, flesh only 6.9 g
56 Pears, raw, bartlett 6.76 g
57 Apples, eating, raw (flesh + skin) 6.7 g
58 Bananas, overripe, raw 6.7 g
59 Grapes, raw 6.7 g
60 Paprika 6.7 g
61 Pears, raw, flesh and skin 6.6 g
62 Juice, pomegranate, from concentrate, shelf-stable 6.43 g
63 Tomato ketchup 6.4 g
64 Apples, granny smith, with skin, raw 6.36 g
65 Bananas, ripe and slightly ripe, raw 6.09 g
66 Tomato, paste, canned, without salt added 6.01 g
67 Cherries, flesh and skin, raw 6 g
68 Pear, Anjou, green, with skin, raw 5.91 g
69 Apples, cooking, baked without sugar, flesh only, weighed with skin 5.9 g
70 Apples, cooking, raw, flesh only, peeled 5.9 g
71 Apples, cooking, stewed without sugar, flesh only 5.9 g
72 Pears, raw 5.9 g
73 Applesauce, unsweetened, with added vitamin C 5.86 g
74 Apples, eating, raw, flesh and skin, weighed with core 5.8 g
75 Pears, canned in juice, whole contents 5.7 g
76 Apple juice, with added vitamin C, from concentrate, shelf stable 5.7 g
77 Pears, average, flesh and skin, raw, weighed with core and stalk 5.6 g
78 Sugar apple, flesh only 5.6 g
79 Cherries, sweet, dark red, raw 5.51 g
80 Apple juice, clear, ambient and chilled 5.5 g
81 Cherries, flesh and skin, raw, weighed with stones 5.5 g
82 Prickly pears, flesh and seeds 5.4 g
83 Sapodilla, flesh only 5.3 g
84 Pomegranate, flesh and pips 5.2 g
85 Blueberries 5.2 g
86 Jackfruit, raw 5.1 g
87 Apple sauce, homemade 4.8 g
88 Pears, raw, flesh only, peeled, weighed with skin and core 4.8 g
89 Parsley, dried 4.8 g
90 Bananas, flesh only 4.7 g
91 Papaya, flesh only, raw 4.7 g
92 Cherries, stewed without sugar 4.7 g
93 Pineapple, raw 4.6 g
94 Port 4.6 g
95 Kiwi fruit, flesh only, raw 4.5 g
96 Lychees, flesh only, raw, weighed with skin and stone 4.5 g
97 Apricots, dried, stewed without sugar 4.4 g
98 Kiwifruit, green, raw 4.35 g
99 Apples, cooking, raw, flesh only, weighed with skin and core 4.3 g
100 Spinach, dried 4.3 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.