RationTracker

Foods High in Fructose

By the Ration Editorial Team · Reviewed against primary research

Bar chart ranking the foods highest in Fructose: Dates Deglet Noor, Applesauce, Applesauce With Added Ascorbic Acid and more
25 g = 100% Daily Value · USDA laboratory data · Fortified products and supplements excluded

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Key takeaways

  • Dates Deglet Noor tops the list: 28.8 g of fructose per 1 cup, chopped, 115% of the daily target.
  • General guidance is to keep fructose under 25 g per day.

Fructose at a glance

Daily cap
25 g

Top Food Sources

Bar chart ranking the animal foods highest in Fructose per serving, as a percent of the daily target
Animal foods ranked by fructose in one serving · 25 g = 100% Daily Value · USDA laboratory data · Fortified products and supplements excluded
Bar chart ranking the plant foods highest in Fructose per serving, as a percent of the daily target
Plant foods ranked by fructose in one serving · 25 g = 100% Daily Value · USDA laboratory data · Fortified products and supplements excluded
  1. 1Dates Deglet Noor · per 1 cup, chopped · 28.8 g · 415 cal115 % DV
  2. 2Applesauce · per 1 cup · 17.9 g · 167 cal72 % DV
  3. 3Applesauce With Added Ascorbic Acid · per 1 cup · 14.4 g · 102 cal57 % DV
  4. 4Applesauce Without Added Ascorbic Acid · per 1 cup · 14.4 g · 102 cal57 % DV
  5. 5Jackfruit · per 1 cup 1" pieces · 13.9 g · 143 cal56 % DV
  6. 6Sapote Mamey · per 1 cup 1" pieces · 13.4 g · 217 cal54 % DV
  7. 7Plantains Overripe · per 1 serving · 13.4 g · 182 cal54 % DV
  8. 8Grapes Red · per 1 serving · 12.8 g · 120 cal51 % DV
  9. 9Apples Honeycrisp · per 1 serving · 12.3 g · 84 cal49 % DV
  10. 10Cherimoya · per 1 cup, pieces · 10.1 g · 120 cal40 % DV
  11. 11Plantains Ripe · per 1 serving · 10.1 g · 190 cal40 % DV
  12. 12Pears Bartlett · per 1 serving · 9.46 g · 80 cal38 % DV
  13. 13Pears Bartlett · per 1 cup, sliced · 9.46 g · 88 cal38 % DV
  14. 14Persimmons Japanese · per 1 fruit (2-1/2" dia) · 9.34 g · 118 cal37 % DV
  15. 15Pears · per 1 cup, slices · 8.99 g · 80 cal36 % DV
  16. 16Bananas Ripe And Slightly Ripe · per 1 serving · 8.53 g · 136 cal34 % DV
Percent of the general adult daily target in one serving, from USDA portion data. Fortified products, supplements, and spices are excluded.

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.

One-page printable guide to the foods highest in Fructose, with percent daily value and serving size for eachFree one-pagerThe Fructose cheat sheetEvery top source with its serving size, percent of your daily target, and calories. Print it, save it, or stick it on the fridge.Open the printable guide

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