rationTracker

Foods High in Fructose

Fructose is the sugar found naturally in fruit and is processed by the liver differently than glucose. In whole fruit it comes packaged with fiber that slows its absorption.

Want to see how much fructose you actually get? Track it free with Ration →

Key takeaways

  • Raisins Golden has the most fructose per 100 g among whole foods, at 35.6 g.
  • Per 100 calories, Raisins Golden ranks first at 23.6 g.
  • General guidance is to keep fructose under 25 g per day.

Fructose at a glance

Daily cap
25 g

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Raisins Golden35.6 g / 100 g
  2. 2Raisins Dark35.1 g / 100 g
  3. 3Currants Zante32.5 g / 100 g
  4. 4Dates Medjool32 g / 100 g
  5. 5Cranberries27 g / 100 g
  6. 6Figs Uncooked22.9 g / 100 g
  7. 7Jujube Chinese20.6 g / 100 g
  8. 8Dates Deglet Noor19.6 g / 100 g
  9. 9Prune Puree13.9 g / 100 g
  10. 10Plantains Overripe9.56 g / 100 g
  11. 11Jackfruit9.19 g / 100 g
  12. 12Grapes Red9.17 g / 100 g
  13. 13Apples Honeycrisp8.75 g / 100 g
  14. 14Grapes Green8.65 g / 100 g
  15. 15Grapes Red Or Green (European Type8.13 g / 100 g
  16. 16Sapote Mamey7.66 g / 100 g
  17. 17Apples Fuji7.53 g / 100 g
  18. 18Applesauce7.27 g / 100 g
  19. 19Plantains Ripe7.18 g / 100 g
  20. 20Apples Red Delicious6.86 g / 100 g
  21. 21Apples Gala6.85 g / 100 g
  22. 22Pears Bartlett6.76 g / 100 g
  23. 23Pears Bartlett6.76 g / 100 g
  24. 24Bananas Overripe6.7 g / 100 g
  25. 25Pears Red Anjou6.48 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Raisins Golden23.6 g / 100 kcal
  2. 2Raisins Dark23.5 g / 100 kcal
  3. 3Apples Honeycrisp14.6 g / 100 kcal
  4. 4Applesauce Without Added Ascorbic Acid14 g / 100 kcal
  5. 5Applesauce With Added Ascorbic Acid14 g / 100 kcal
  6. 6Pears Water Pack13.5 g / 100 kcal
  7. 7Blackberries13.3 g / 100 kcal
  8. 8Pears Bartlett11.9 g / 100 kcal
  9. 9Apples Fuji11.8 g / 100 kcal
  10. 10Grapes Red Or Green (European Type11.8 g / 100 kcal
  11. 11Apples Gala11.6 g / 100 kcal
  12. 12Dates Medjool11.6 g / 100 kcal
  13. 13Applesauce With Added Vitamin C11.4 g / 100 kcal
  14. 14Apples11.4 g / 100 kcal
  15. 15Apples Red Delicious11.4 g / 100 kcal
  16. 16Pears11.3 g / 100 kcal
  17. 17Currants Zante11.2 g / 100 kcal
  18. 18Watermelon11.2 g / 100 kcal
  19. 19Grapes Green10.8 g / 100 kcal
  20. 20Pears Bartlett10.7 g / 100 kcal
  21. 21Apples Golden Delicious10.7 g / 100 kcal
  22. 22Applesauce10.7 g / 100 kcal
  23. 23Grapes Red10.7 g / 100 kcal
  24. 24Pears Red Anjou10.5 g / 100 kcal
  25. 25Melon Banana (Navajo)9.81 g / 100 kcal

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