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 101–200 of 605. Values per 100g fresh weight.

# Food Per 100g Level
★ Mulberries, whole fruit, raw 4.3 g
★ Kiwifruit (kiwi), green, peeled, raw 4.29 g
★ Juice, prune, shelf-stable 4.11 g
4 Figs, whole green fruit, raw 4.1 g
5 Juice, tart cherry, from concentrate, shelf-stable 3.81 g
6 Peel, mixed 3.8 g
7 Mulberries, whole fruit, stewed without sugar 3.7 g
8 Plums, dessert, flesh and skin, raw 3.7 g
9 Peaches, canned in juice, whole contents 3.7 g
10 Mango, Tommy Atkins, peeled, raw 3.7 g
11 Plums, dessert, flesh and skin, raw, weighed with stones 3.6 g
12 Horseradish sauce 3.6 g
13 Peaches, canned in syrup, whole contents 3.6 g
14 Plum, black, with skin, raw 3.51 g
15 Wine, mulled wine, homemade 3.5 g
16 Passion fruit juice 3.5 g
17 Damsons, flesh and skin, raw 3.4 g
18 Pomegranate, flesh and pips, weighed with skin 3.4 g
19 Blackcurrants, raw 3.4 g
20 Pomegranate seeds (arils) 3.4 g
21 Cola 3.4 g
22 Mangoes, ripe, flesh only, raw 3.4 g
23 Pineapple, flesh only, raw 3.4 g
24 Grapefruit juice, white, canned or bottled, unsweetened 3.32 g
25 Kiwi fruit, flesh only, raw, weighed with skin 3.3 g
26 Wine, white, sweet 3.3 g
27 Star fruit 3.2 g
28 Mango, Ataulfo, peeled, raw 3.12 g
29 Damsons, stewed without sugar 3.1 g
30 Strawberries, raw 3.1 g
31 Kumquats, whole fruit, raw 3.1 g
32 Mandarin oranges, canned in juice, whole contents 3.1 g
33 Damsons, flesh and skin, raw, weighed with stones 3.1 g
34 Raspberries, raw 3 g
35 Pepper, capsicum, yellow, boiled in unsalted water 3 g
36 Chestnuts, roasted (no added fat/salt) 3 g
37 Blackberries, raw 3 g
38 Mustard, smooth 2.9 g
39 Damsons, stewed without sugar, weighed with stones 2.9 g
40 Sherry, medium 2.9 g
41 Wine, white, sparkling 2.8 g
42 Papaya, flesh only, raw, weighed with skin and pips 2.8 g
43 Aubergine, stuffed with rice 2.7 g
44 Pepper, capsicum, yellow, raw 2.6 g
45 Redcurrants, raw 2.6 g
46 Melon, yellow flesh, flesh only 2.5 g
47 Blueberries, raw 2.4 g
48 Guava, flesh only, raw 2.3 g
49 Whitecurrants, stewed with sugar 2.3 g
50 Pomelo, flesh only 2.3 g
51 Whitecurrants, raw 2.3 g
52 Plantain, ripe, fried in rapeseed oil 2.3 g
53 Raspberries, stewed without sugar 2.3 g
54 Peppers, capsicum, chilli, red, raw 2.3 g
55 Melon, watermelon, flesh only 2.3 g
56 Rutabaga, peeled, raw 2.26 g
57 Bread, whole-wheat, commercially prepared 2.24 g
58 Satsuma 2.2 g
59 Orange juice, freshly squeezed 2.2 g
60 Swede, flesh only, boiled in unsalted water 2.2 g
61 Grenadillas, flesh and seeds 2.2 g
62 Redcurrants, stewed without sugar 2.2 g
63 Oranges, flesh only 2.2 g
64 Melon, Canteloupe-type, flesh only 2.2 g
65 Clementine 2.2 g
66 Pepper, capsicum, red, raw 2.2 g
67 Plums, Victoria, flesh and skin, raw 2.2 g
68 Tangerine 2.2 g
69 Pawpaw, peeled, seeded, raw 2.2 g
70 Onions, baked 2.2 g
71 Melon, flesh only, average 2.2 g
72 Orange juice, no pulp, not fortified, not from concentrate, refrigerated 2.12 g
73 Grapefruit, flesh only, raw 2.1 g
74 Mangoes, ripe, flesh only, raw, weighed with skin and stone 2.1 g
75 Nectarines, flesh and skin, raw 2.1 g
76 Cabbage, white, raw 2.1 g
77 Cabbage, red, cooked with apple 2.1 g
78 Plums, Victoria, flesh and skin, raw, weighed with stones 2.1 g
79 Orange juice, no pulp, not fortified, from concentrate, refrigerated 2.1 g
80 Grapefruit juice, red, not fortified, not from concentrate, refrigerated 2.06 g
81 Whitecurrants, stewed without sugar 2 g
82 Mango, unripe, green flesh, raw 2 g
83 Swede, flesh only, raw 2 g
84 Plums, Victoria, stewed without sugar 2 g
85 Leeks, raw 2 g
86 Tomatoes, cherry, raw 2 g
87 Melon, Galia, flesh only 2 g
88 Tomatoes, crushed, canned 1.96 g
89 Mandarin, seedless, peeled, raw 1.94 g
90 Onions, yellow, raw 1.91 g
91 Mustard, wholegrain 1.9 g
92 Cabbage, average, raw 1.9 g
93 Citrus fruit, soft/easy peelers, flesh only 1.9 g
94 Passion fruit, flesh and pips 1.9 g
95 Plums, Victoria, stewed without sugar, weighed with stones 1.9 g
96 Nectarines, flesh and skin, raw, weighed with stones 1.9 g
97 Pepper, capsicum, red, boiled in unsalted water 1.9 g
98 Shallots, bulb, peeled, root removed, raw 1.88 g
99 Cabbage, green, raw 1.8 g
100 Onion, red, raw 1.8 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.