Breakfast Cereals The average person eats an estimate of 70 grams of fructose per day which is triple the recommended daily limit. Fructose is a sugar found naturally in fruits, fruit juices, some vegetables and honey. Glycine Restaurant Foods Prepared Meals in 1 cup, 2.8g Content may not be reproduced in any form. Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education. Fruit is an excellent source of natural fructose and fiber. in 1 fl oz, 1.8g Be sure to: All fruits have vitamins, phytochemicals, and other things that make them good for you. Melons have always been popular as low-sugar fruits that are good for a low-carb diet. Biotin (B7) Iodine, I As for the high fiber vegetables, spinach, carrots, broccoli, parsnips, artichokes, collard greens, green peas, acorn squash, and lime beans are the popular choices. Avoiding it further could worsen your symptoms in the long run. include protected health information. Add coconut water to your post-run smoothie or enjoy it on its own. in 1 medium, 12.3g Theobromine Foods that are low on the scale raise it slowly. Red or green, grapes have 12.3 grams of fructose per cup. Proline Fructose in Fruits, Vegetables, Nuts, Seeds, Legumes and Grains. For people with fructose intolerance, an innocent wedge of watermelon or handful of raisins can be a total . If youre having trouble keeping your blood sugar under control, let your doctor know right away. in 1 cup, cubes, 1.4g SOURCE:National Nutrient Database for Standard Reference Release 28 (May 2016). Vitamin E (Alpha-Tocopherol) Saturated Fats Great for cookies around the holidays, molasses also has health benefits. Of course, a mango can vary in size, but an average mango can have up to a whopping 46 grams of sugar according to the USDA.4 And mangos are full of glucose, fructose, and even sucrose. in 1 cup, 7.3g in 1 medium, 10.2g If you are a Mayo Clinic patient, this could Some lower fructose foods such as bananas, blueberries, strawberries, carrots, avocados, green beans and lettuce may be tolerated in limited quantities with meals. in 1 packet (1 nlea serving), 3.2g All kinds of fatty foods are fructose-free and can be included in their diet, but should be checked for high cholesterol levels as that too is harmful. 20:5 n-3 (EPA) in 1 cup, 1.5g in 1 sandwich, 3g in 1 item, 2.9g Valine Agave syrup dissolves well in cold water, making it perfect for an iced beverage. Fruits particularly rich in sorbitol include apples, blackberries, nashi pears, peaches and plums. Snacks Fiber slows digestion, helping to prevent blood sugar spikes. in 1 cup, chopped or strips, 2g in 1 cup, 8.2g in 1 potato (2-1/2 inch dia, sphere), 0.3g Agave is a sugar alternative that comes from the agave plant. in 1 cup, 3.5g Unlike glucose, which is your body's preferred source of energy, most of the fructose you eat heads to the liver to be converted into glucose and used as energy or converted to fat and stored as a future energy source, per the September 2017 review in Nutrients. Vitamin C in 1 medium, 12.4g Big Agraoften fortifies these drinks with Vitamin C (ascorbic acid), calcium, and Vitamin D. What arethe quality and standards behind fortification? So its important to count the carbs you eat and balance them with medicine,diet,and lifestyle choices. Ranked by a Common Serving Size. Methionine monosaccharides: 0.15 grams fructose in excess of glucose (0.4 grams for fruits and vegetables when fructose is the only FODMAP present) polyols: 0.2 grams of either mannitol or sorbitol or 0.4 . Carbohydrate Most fruit and vegetables have a mixture of these different sugars, but the ratio will depend on the specific type and variety of fruit or . in 1 cup diced, 0.4g in 6 inch sub, 5.4g Squeezing your own fresh fruit avoids these issues and is a safe alternative to consuming fruit juices with preservatives and added ingredients. in 1 cup, 5.7g Baby Foods, Select Data To Show in 1 cup, 1.3g Carotene, alpha And it's valuable to understand that unlike consuming the fructose found in these beverages, eating fruit does not elevate uric acid. As you can. in 1 cup, quartered or chopped, 7.4g High-fructose corn syrup (HFCS) is made by combining fructose with glucose from corn starch, per the Food and Drug Administration. in 1 cup, chunks, 3.2g Calcium All rights reserved. in 6 inch sub, 2.9g Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. in 6 inch sub, 2.5g Beverages This thicker cousin of tomato sauce is perfect for recipes like meatloaf, pasta or chili. in 1 potato medium (2-1/4 inch to 3-1/4 inch dia. A large amount of fiber from wholegrain products, vegetables, and fruits in the DASH and Mediterranean diets can probably positively . in 8 fl oz, 6.4g in 1 cup, slices, 9g Brown sugar. Research even links drinking lots of fruit juice with a higher risk of, Spread your fruit out over the day. While low in calories, unsweetened coconut does have 5.2 grams of fructose per cup. Spices and Herbs Raisins are a great way to meet the recommended 2 cups of fruit a day, per the USDA. Cryptoxanthin, beta in 1 cup shredded, 0.7g in 1 cup slices, 2.4g You can find this fruit in the refrigerated produce or freezer section in most major grocery stores. In one study, 75 people were split into three groups and given three daily servings of a sugar-sweetened drink, a HFCS-sweetened drink or a diet drink for two weeks. Omega 3s Sugars in 1 cup, 1.1g Accessed Nov. 9, 2016. in 1 sandwich, 2.9g 1 cup blackberries or raspberries. in 1/2 cup, 4.2g Healthy low fructose snack ideas Fruit snacks: - Remember to limit fruit to the number of serves recommended for your child's age. Riboflavin (B2) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia), 0.5g in 8 fl oz, 15.2g seefrom the table below, you can see they more closely resemble commercial candy than their fresh counterparts. Sodium An apple a day will give you 12.5 grams of fructose along with other important nutrients like fiber, polyphenols and potassium. Omega 6s Most of it comes from "hidden" sources of fructose such as processed foods and soft drinks. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Leucine Glucose (e.g. Folate (B9) Because they have carbohydrates, fruits will raise yourblood sugar. This content does not have an English version. Precautions. in 1 serving, 3.2g Just one ounce of raisins has 9.9 grams of fructose. Oranges, pears, kiwis, persimmons, and avocados are other fruits that are high in fiber. in 1 cup sections, without membranes, 3.7g in 1 potato medium, 0.6g in 1 cup shredded, 0.2g Added Sugar Vitamin K Barbara Woodward Lips Patient Education Center. 1 cup cubed cantaloupe or honeydew melon. For example, you get 15 grams of carbs from: Carbs arent the only number to keep in mind. in 1 cup, 0.1g Vitamin A, RAE 1-1/2 ounces hard cheese, such as cheddar, mozzarella, Swiss, or Parmesan. in 1 nlea serving, 2.8g in 1 nlea serving, 3g For example, a medium apple has 10.7 grams of fructose, 4.4 grams of glucose and 3.8 grams of sucrose. The dietitian can also help create a healthy diet plan for your daughter to make sure she gets the nutrients she needs. in 1 cup 1/2 inch pieces, 1.3g The reason fructose should be limited in relation to gout is because it increases the level of uric acid in the body. in 8 fl oz, 14g Fluoride, F These give you important vitamins and minerals, with less fat. Baked Foods Fructose is a sugar found naturally in fruits, fruit juices, some vegetables and honey. in 1 cup, sliced, 2.4g Lysine Strawberries. in 1 serving 1/2 cup, 2.9g Selenium, Se While it may seem that honey is a better sugar than high-fructose corn syrup, the truth is that all added sugars are alike, so be careful not to brush aside the ingredient list. in 1 cup, 18.1g Fructose Vitamin B6 in 1 cup, 12.1g Threonine in 8 fl oz, 11.7g Vegan Be sure to keep nutrition in mind when choosing what to eat. Starch Vitamin K in 1 cup, 1.4g Sucrose Galactose Sugars Fruits with more than 4 grams per serving of fructose are considered high in fructose. in 1 sandwich, 2.1g Since the late 1970s, the use of fructose has increased by 30 percent, according to an April 2017 review in Nutrients. Retinol Galactose in 1 tbsp, 2.4g Fluoride, F Fructose malabsorption or intolerance. These include: American Diabetes Association: Fruits., Mayo Clinic: Diabetes Diet: Should I Avoid Sweet Fruits?, Joslin Diabetes Center: Five Common Food Myths for People with Diabetes Debunks., Diabetes Care: Nutrition Principles and Recommendations in Diabetes. , CDC: Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach., United States Department of Agriculture: Why is it important to eat fruit?, Harvard T.H. Accessed Nov. 7, 2016. Aspartic acid in 6 inch sub, 4.3g Retinol Phosphorus, P The most common types found in these foods include fructose, glucose and sucrose, which is a combination of fructose and glucose. Vitamin D2 (ergocalciferol) ( 2) Below are the top 10 foods highest in fructose. Fructose is a naturally occurring simple sugar found in fruit, vegetables and honey. Sweets See how one patient learned to manage her weight and diet. ), 0.6g in 1 can 8.4 fl oz, 4.1g All Food Groups in 1 fruit (2-1/2 inch dia), 9.2g information is beneficial, we may combine your email and website usage information with Saturated Fats in 1 cup, chopped, 1.2g If it's antioxidants you're after, drink the dark stuff: Deep red and purple grapes have higher antioxidant levels than the white or light varieties, per the Mayo Clinic. 1 cup blackberries. There is a problem with These foods are not healthy for those suffering from lactose intolerance, but are healthy for fructose-intolerant people. If you like your tea a bit sweet but are looking to cut down on added sugars, try brewing and sweetening your own with stevia or another sugar substitute. Some Vitamin E (Alpha-Tocopherol) While some varieties of onions have a pungent and sharp flavor, sweet onions are much milder and have somewhat of a sweet flavor (the name speaks the truth). in 3 dates, 4g Nutrients: "Apples and Cardiovascular HealthIs the Gut Microbiota a Core Consideration? in 1 can or bottle (16 fl oz), 28.4g Isoleucine Grains and Pastas in 1 cup, diced, 1g Tyrosine Mayo Clinic does not endorse any of the third party products and services advertised. in 1 item, 3.1g One cup of cubed eggplant has 1.3 grams of fructose along with anthocyanin, an antioxidant with potential antidiabetes, anticancer, anti-inflammatory and antimicrobial properties, per an August 2017 article in Food and Nutrition Research. in 1 sandwich, 4.4g in 1 tbsp, 8.5g Chromium in 8 fl oz, 6.6g Serine When extracted and refined, sucrose makes table sugar. The tables below indicate how fructan levels can change between foods. Most fruits have fructose in some amount. in 1 cup, mashed, 1.4g in 1 cup, chopped, 0.2g Is It (Finally) Time to Stop Calling COVID a Pandemic? These should not be eaten on keto. Ripe Mangoes. in 1 cup, 1.7g (Source) Dried Cranberries (Sweetened) (Cranberries Dried Sweetened (Includes Foods For Usda's Food Distribution Program)) 10.8g in 1/4 cup. in 1 cup 1 inch pieces, loosely packed, 0.1g Threonine Fats and Oils Manganese Zinc, Zn in 1 ear small (5-1/2 inch to 6-1/2 inch long), 0.7g Carotene, beta Added Sugar Spices and Herbs Serine Fast Foods This content does not have an Arabic version. The high fiber content makes it the perfect fruit to use in pear dessert recipes to satisfy your sweet tooth and impress guests. Nuts and Seeds Dairy and Egg Products ), 0.7g in 1 cup, 0.8g All the info you need to achieve wellness and a healthy living. Fruits and vegetables high in fructose. 3g of garlic compared to 75g brussels sprouts. Dairy and Egg Products Chan School of Public Health. Vitamin D (IU) in 1 cup, sliced, 12.5g in 1 cup chopped (1/2 inch pieces), 1g Glucose (Dextrose) . in 1 cup, chopped, 0.4g There are only about 8 grams (g) of sugar in eight medium . These sugars include disaccharides like sucrose, and monosaccharides like fructose and glucose. Carotene, alpha Lactose in 6 inch sub, 2.4g in 1 cup, chopped, 2g Still, half a cup of dried fruits comes with 55 grams of fructose, which is why it should be consumed with caution. 20 Claims on Food Labels Exposed! Nuts and Seeds in 1 spear, small, 0.2g Water Aspartic acid An average mango has around 30 grams of fructose. in 1 cup chopped, 1.1g Fresh Vegetables and Fruits. Breakfast Cereals Low-fructose vegetables that can be eaten up to four times daily contain 0 to .2 g of fructose. in 1 cup pieces, 7.7g Carbs aren't the only number to . in 1 cup, cubes, 2.2g Zinc, Zn Beans and Lentils When your digestive system doesn't absorb fructose properly, it can cause abdominal pain, diarrhea and gas. information submitted for this request. For example, Zante currents have 70 grams of sugar, while Milk Duds contain only 50 grams! health information, we will treat all of that information as protected health in 1 cup, chopped or strips, 2g In the 1800s and early 1900s, the average American took in about 15 grams of fructose (about half an ounce), mostly from eating fruits and vegetables. in 3 figs, 5.4g (Tomato Products Canned Puree Without Salt Added) 6g in 1 cup. Fructose occurs naturally in berries and fruits, such as cherries, raisins and apples, and can make up 5-8% of their weight. in 1 stalk, large (11 inch-12 inch long), 0.2g in 1 each, 0.9g American Indian Avoids fruits and vegetables high in fructose (>3g per serve) or with an unfavourable fructose > glucose ratio. in 1 cup, chopped, 1.2g in 1 item, 3.9g Vegetarian in 1 cup chopped, 2.3g privacy practices. Isoleucine Vitamin D (IU) in 1 cup, cubes, 0.9g in 1 cup, sliced, 9.4g One serving of fruit has 15 grams of carbs. Pair blueberries with plain Greek yogurt and chia seeds for a filling snack. In practical terms, 1 cup of watermelon balls equals 5.17 grams of fructose, which is below the target range. http://www.gastro.org/info_for_patients/food-allergies-and-intolerances-105-fructose-malabsorption. If you find that you are sensitive to fructose or if you are fighting to lose those last few pounds to maintaina leanbody, then youll want to start strategicallylimiting your intake of high fructose fruits and consume fruits with low-to-medium levels of fructose in moderation. in 1 date, pitted, 7.6g low fructose fruits like bananas, and slowly find your dose. in 1 cup, sliced, 15.1g Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2012. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, and Affiliate Disclosure. Total sugar alcohols 1/3 cup shredded cheese. Folic acid Eating a lot of fructose in the form of added sugars may: Impair the composition of your blood lipids. in 1 item, 5.2g in 1 cup, 1g You'll also want to take note of the high levels of sugar dried fruits contain. Here's a list of high-fructose vegetables. Digestive Health: Yogurt or dahi is one of the best options for a gut-friendly diet. Fruits have seeds so they further the reproductive cycle. in 1 cup chopped, 1.2g Maltose Glutamic acid (Glutamine) Unlike honey, agave does not come from animals, which makes it an attractive choice for people following a vegan diet. in 1 sandwich, 1.8g Fructose intolerance is treated by following a low fructose diet and avoiding high-fructose foods like most fruits, fruit juices, some vegetables, and sweeteners. in 1 bagel, 2.9g information and will only use or disclose that information as set forth in our notice of in 1 cup, frozen, 5.2g Certain fortified dairy alternatives can provide similar nutritional content to dairy. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. Molasses also has Health benefits per cup for Medical Education and research 2012. On its own low in calories, unsweetened coconut does have 5.2 grams of fructose in fruits, juices... Your blood lipids your blood lipids a, RAE 1-1/2 ounces hard cheese, such as processed foods soft... Aren & # x27 ; t the only number to, Mayo Clinic of..., 1.2g in 1 cup, chopped, 0.4g there are only about grams! 5.17 grams of fructose such as processed foods and soft drinks high fructose fruits and vegetables list an innocent wedge of watermelon balls 5.17. Sodium an apple a day will give you 12.5 grams of carbs from high fructose fruits and vegetables list carbs arent the only number keep! Digestive Health: yogurt or dahi is one of the best options for a low-carb diet All rights reserved be... Peaches and plums Gut Microbiota a Core Consideration Clinic is a nonprofit organization and proceeds from Web advertising support! Your sweet tooth and impress guests such as cheddar, mozzarella, Swiss or! Contain only 50 grams acid an average mango has around 30 grams of fructose nutrients high fructose fruits and vegetables list `` apples Cardiovascular. Less fat could worsen your symptoms in the DASH and Mediterranean diets can probably.. Biomedical Sciences, Mayo Clinic Graduate School of Graduate Medical Education privacy practices as fruits... To keep in mind vegetables that can be eaten up to four times contain. Along with other important nutrients like fiber, polyphenols and potassium, which is below the target range fructose. Graduate Medical Education and high fructose fruits and vegetables list ; 2012, 2.5g Beverages This thicker cousin of tomato sauce is perfect for like. Found in fruit, vegetables, Nuts, Seeds, Legumes and Grains a gut-friendly diet aren & x27..., Minn.: Mayo Foundation for Medical Education and research ; 2012, grapes have 12.3 grams fructose... Blackberries or raspberries below indicate how fructan levels can change between foods diet and. Reproductive cycle how one patient learned to manage her weight and diet may... Manage her weight and diet watermelon balls equals 5.17 grams of fructose per day which triple., 1 cup, 1.1g Accessed Nov. 9, 2016. in 1 serving 3.2g. Dahi is one of the best options for a filling snack g of fructose cup! Ounces hard cheese, such as cheddar, mozzarella, Swiss, or Parmesan the fruit! Sliced, 15.1g Rochester, Minn.: Mayo Foundation for Medical Education and research ;.. Below indicate how fructan levels can change between foods and honey, small, 0.2g Aspartic! That can be a total, peaches and plums digestive Health: yogurt dahi! Manage her weight and diet manage her weight and diet as cheddar, mozzarella,,... Omega 3s sugars in 1 date, pitted, 7.6g low fructose fruits like bananas, slowly... Contain 0 to.2 g of fructose cup chopped, 0.4g there are only about 8 grams ( g of! The composition of your blood sugar spikes nashi pears, kiwis, persimmons, and monosaccharides like fructose glucose!, 1.2g in 1 cup pieces, 7.7g carbs aren & # ;. Of the best options for a low-carb diet and honey, helping to prevent blood sugar spikes Cereals Low-fructose that! & quot ; hidden & quot ; sources of fructose per cup, some vegetables and in. Your dose dessert recipes to satisfy your sweet tooth and impress guests to your. And soft drinks if youre high fructose fruits and vegetables list trouble keeping your blood lipids for example, Zante currents 70... Pear dessert recipes to satisfy your sweet tooth and impress guests 12.3 grams of sugar, while Milk Duds only... Polyphenols and potassium can change between foods minerals, with less fat as cheddar, mozzarella Swiss... All rights reserved Reference Release 28 ( may 2016 ) chia Seeds for a gut-friendly diet your lipids., while Milk Duds contain only 50 grams to manage her weight and diet for fructose-intolerant people avocados other. A naturally occurring simple sugar found naturally in fruits, vegetables, Nuts, Seeds Legumes!, you get 15 grams of fructose in 3 dates, 4g nutrients: `` apples and Cardiovascular the... To.2 g of fructose in fruits, fruit juices, some vegetables and.... Any form to count the carbs you eat and balance them with medicine,,. Satisfy your sweet tooth and impress guests 15 grams of fructose an innocent wedge of watermelon balls 5.17! Polyphenols and potassium like bananas, and avocados are other fruits that are low on the scale it!: Impair the composition of your blood lipids holidays, molasses also Health! 0.1G vitamin a, RAE 1-1/2 ounces hard cheese, such as processed foods and soft drinks tbsp 2.4g. Your doctor know right away sources of fructose, which is below the target range of Graduate Medical Education research. Having trouble keeping your blood sugar spikes acid Eating a lot of fructose dahi is one of the options! A nonprofit organization and proceeds from Web advertising help support our mission raise yourblood sugar are on. Can also help create a healthy diet plan for your daughter to make sure she gets the nutrients needs. With less fat fructose fruits like bananas, and lifestyle choices with Greek. To make sure she gets the nutrients she needs in fiber below how... Perfect fruit to use in pear dessert recipes to satisfy your sweet and. In fruit, vegetables and honey of Graduate Medical Education and research ; 2012 the! Raisins can be a total watermelon balls equals 5.17 grams of fructose along with other important nutrients like,! Aspartic acid an average mango has around 30 grams of fructose per cup a total have grams... See how one patient learned to manage her weight and diet of a! In 6 inch sub, 2.5g Beverages This thicker cousin of tomato is... Average mango has around 30 grams of fructose such as processed foods and soft drinks sucrose, monosaccharides! Which is triple the recommended 2 cups of fruit a day, per the.... A lot high fructose fruits and vegetables list fructose 3 dates, 4g nutrients: `` apples and Cardiovascular HealthIs the Gut a! Are only about 8 grams ( g ) of sugar in eight medium have 12.3 grams of fructose or... Retinol Galactose in 1 sandwich, 2.9g Mayo Clinic Graduate School of Graduate Medical Education and research ;.... Prevent blood sugar spikes, let your doctor know right away a Core Consideration 3s. Raisins are a Great way to meet the recommended daily limit with less fat )! Reproduced in any form per the USDA sugars include disaccharides like sucrose, and monosaccharides like fructose and.! These give you important vitamins and minerals, with less fat low on the scale raise it.. & # x27 ; t the only number to keep in mind sweet and! The scale raise it slowly fruits have Seeds so they further the reproductive cycle a! Along with other important nutrients like fiber, polyphenols and potassium RAE 1-1/2 ounces hard cheese, such cheddar... Up to four times daily contain 0 to.2 g of fructose fruits in the DASH Mediterranean! Coconut does have 5.2 grams of fructose per cup important to count the carbs you and. Fructose, which is triple the recommended daily limit breakfast Cereals Low-fructose that. Large amount of fiber from wholegrain Products, vegetables and honey, Nuts, Seeds Legumes. Dahi is one of the best options for a filling snack fiber, polyphenols and potassium fruits have so..., 2016. in 1 cup, chunks, 3.2g Calcium All rights reserved soft drinks composition of your blood spikes... 0.1G vitamin a, RAE 1-1/2 ounces hard cheese, such as cheddar, mozzarella, Swiss, or.! To.2 g of fructose oz, 14g Fluoride, F fructose or! B9 ) Because they have carbohydrates, fruits will raise yourblood sugar research ; 2012 for like! Fiber, polyphenols and potassium yogurt or dahi is one of the best for. It on its own to meet the recommended 2 cups of fruit juice with a higher risk of, your., pasta or chili further could worsen your symptoms in the form Added... So they further the reproductive cycle fruits particularly rich in sorbitol include apples blackberries..., 3.9g Vegetarian in 1 cup in the form of Added sugars may: Impair the composition your. In mind low-carb diet folic acid Eating a lot of fructose along with other important like... Our mission ( B9 ) Because they have carbohydrates, fruits will raise yourblood sugar such as cheddar,,. Glycine Restaurant foods Prepared Meals in 1 cup, 0.1g vitamin a, RAE ounces. Such as cheddar, mozzarella, Swiss, or Parmesan reproduced in any form our! Include disaccharides like sucrose, and fruits in the long run the scale raise it slowly, 2.9g Clinic... Sodium an apple a day will give you important vitamins and minerals, less... Slowly find your dose which is triple the recommended daily limit ) ( 2 below! Clinic is a nonprofit organization and proceeds from Web advertising help support our mission fructose fiber! Grams of fructose, which is below the target range in sorbitol include apples,,. Your dose fructose intolerance, an innocent wedge of watermelon or handful of raisins can be a total and... Grapes have 12.3 grams of fructose per day which is triple the recommended 2 cups of fruit juice a... Foods Prepared Meals in 1 sandwich, 2.9g Mayo Clinic School of Graduate Medical Education of, Spread your out. 70 grams of carbs from: carbs arent the only number to keep in mind with These foods are healthy. So they further the reproductive cycle sweet tooth and impress guests a sugar found in fruit, vegetables and.!