High fructose diet is detrimental to our health, especially when its main sources are sweetened beverages, fruit juices and foods with added sugar.

Although eating whole fruit is not known to cause any health issues, is important to consider the sugar content in fruit for those on a low carbohydrate diet.

Low fructose fruit/low sugar fruit are also often recommended for patients with type 2 diabetes.

This article contains two lists:

1. The most common, whole, fresh fruit and their fructose and fiber contents with two measurements: per 100g and using a common household measure.
2. A detailed, searchable list of all available USDA data on the sugar content of all types of fresh, dried and frozen fruit.

See what can be considered as healthy carbohydrates here.

Fructose in fruit

Fructose in fruit exists in a free form and as a part of sucrose in the ratio of 50% glucose: 50% fructose.

The list below shows total fructose contents in fruit which includes the fructose proportion in sucrose.

Total Fructose = Free Fructose + 50% of Sucrose (read more..)

Showing fructose separately has no use since the time for monosaccharides to hit the bloodstream after consumption is practically the same whether combined in sucrose or in free form.

The following is the list of fruit ordered from high to low fructose contents. It shows each fruit total fructose content, per 100g and per common household measures.

The data also includes fiber contents.

Which are low fructose fruits? A complete list of sugars in fruits

The following is a complete list of fruits (including dried and frozen) with their contents of fructose, glucose, sugars, total carbohydrate, fiber and starch. The data is extracted from USDA Food Composition Databases.

FRUIT	Fructose	Glucose	Carbohydrate	Sugars	Sucrose	Fiber	Starch
Avocados, raw, California	0.08	0.08	8.64	0.3	0.06	6.8	0.11
Avocados, raw, all commercial varieties	0.12	0.37	8.53	0.66	0.06	6.7	0.11
Avocados, raw, Florida	0.25	2.17	7.82	2.42	0	5.6	—
Lemon juice, raw	1.1	0.99	6.9	2.52	0.43	0.3	0
Plantains, green, fried	0.66	0.76	5.37	3.63	2.36	3.5	40.7
Naranjilla (lulo) pulp, frozen, unsweetened	1.04	0.99	5.9	3.74	1.72	1.1	—
Cranberries, raw	0.67	3.44	11.97	4.27	0.16	3.6	0
Raspberries, raw	2.35	1.86	11.94	4.42	0.2	6.5	0
Raspberries, frozen, unsweetened	2.35	1.86	11.94	4.42	0.2	6.5	0
Strawberries, frozen, unsweetened	2.17	2.02	9.13	4.56	0.37	2.1	—
Blackberries, raw	2.4	2.31	9.61	4.88	0.07	5.3	0
Strawberries, raw	2.44	1.99	7.68	4.89	0.47	2	0.04
Watermelon, raw	3.36	1.58	7.55	6.2	1.21	0.4	0
Grapefruit, raw, pink and red, all areas	1.77	1.61	10.66	6.89	3.51	1.6	0
Currants, red and white, raw	3.53	3.22	13.8	7.37	0.61	4.3	—
Papayas, raw	3.73	4.09	10.82	7.82	0	1.7	0
Melons, cantaloupe, raw	1.87	1.54	8.16	7.86	4.35	0.9	0.03
Nectarines, raw	1.37	1.57	10.55	7.89	4.87	1.7	0.07
Melons, honeydew, raw	2.96	2.68	9.09	8.12	2.48	0.8	0
Feijoa, raw	2.95	2.32	15.21	8.2	2.93	6.4	0
Pineapple, raw, traditional varieties	1.94	1.76	11.82	8.29	4.59	—	—
Nance, frozen, unsweetened	4.73	3.58	16.97	8.31	0	7.5	—
Peaches, yellow, raw	1.53	1.95	9.54	8.39	4.76	1.5	0
Cherries, sour, red, raw	3.51	4.18	12.18	8.49	0.8	1.6	—
Oranges, raw, navels	2.25	1.97	12.54	8.5	4.28	2.2	0
Abiyuch, raw	3.8	4.5	17.6	8.55	0.05	5.3	—
Kiwifruit, green, raw	4.35	4.11	14.66	8.99	0.15	3	0
Clementines, raw	1.64	1.59	12.02	9.18	5.96	1.7	0
Apricots, raw	0.94	2.37	11.12	9.24	5.87	2	—
Pears, raw, red anjou	6.48	2.74	14.94	9.54	0.26	3	—
Apples, raw, granny smith, with skin	5	2.66	13.61	9.59	1.93	2.8	0.05
Pears, raw, bartlett	6.76	2.5	15.01	9.69	0.43	3.1	—
Pears, raw, green anjou	6.06	3.33	15.79	9.73	0.33	3.1	—
Pears, raw	6.42	2.6	15.23	9.75	0.71	3.1	—
Pineapple, raw, all varieties	2.12	1.73	13.12	9.85	5.99	1.4	0
Plums, raw	3.07	5.07	11.42	9.92	1.57	1.4	0
Blueberries, raw	4.97	4.88	14.49	9.96	0.11	2.4	0.03
Apples, raw, golden delicious, with skin	6.1	1.87	13.6	10.04	2.07	2.4	0.05
Apples, raw, without skin	6.03	3.25	12.76	10.1	0.82	1.3	—
Pears, raw, bosc	5.64	2.48	16.1	10.23	2.11	3.1	—
Pineapple, raw, extra sweet variety	2.15	1.7	13.5	10.32	6.47	1.4	0
Apples, raw, gala, with skin	5.93	1.66	13.68	10.37	2.78	2.3	0.05
Apples, raw, with skin	5.9	2.43	13.81	10.39	2.07	2.4	0.05
Apples, raw, red delicious, with skin	5.9	6.1	19.17	10.48	1.86	2.3	0.05
Tangerines, (mandarin oranges), raw	2.4	2.13	13.34	10.58	6.05	1.8	0
Apples, raw, fuji, with skin	6.47	3	15.22	11.68	2.21	2.1	0.05
Bananas, raw	4.85	4.98	22.84	12.23	2.39	2.6	5.38
Kiwifruit, ZESPRI SunGold, raw	5.8	3.3	12.94	12.3	1.22	1.6	—
Persimmons, japanese, raw	5.56	5.31	13.12	12.53	1.54	3.6	—
Cherries, sweet, raw	5.37	6.59	16.01	12.82	0.15	2.1	0
Cherimoya, raw	6.28	5.93	17.71	12.87	0.66	3	0
Mangos, raw	4.68	2.01	14.98	13.66	6.97	1.6	—
Rowal, raw	0.5	1.1	23.9	14.1	12.5	6.2	—
Grapes, red or green (European type, such as Thompson seedless), raw	8.13	7.2	18.1	15.48	0.15	0.9	0
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	5.19	7.93	21.27	16.18	2.2	1.4	—
Jackfruit, raw	9.19	9.48	23.25	19.08	0.42	1.5	1.47
Sapote, mamey, raw	7.66	8.01	32.1	20.14	4.09	5.4	6.33
Plantains, yellow, fried, Latino restaurant	4.86	4.97	40.77	21.76	11.93	3.2	13.27
Plums, dried (prunes), uncooked	12.45	25.46	63.88	38.13	0.15	7.1	5.11
Prune puree	13.87	22.27	65.1	39	—	3.3	—
Peaches, dried, sulfured, uncooked	13.49	12.83	61.33	41.74	15.42	8.2	—
Figs, dried, uncooked	22.93	24.79	63.87	47.92	0.07	9.8	5.07
Apricots, dried, sulfured, uncooked	12.47	33.08	62.64	53.44	7.89	7.3	0.35
Raisins, seedless	29.68	27.75	79.18	59.19	0.45	3.7	2.7
Dates, deglet noor	19.56	19.87	75.03	63.35	23.84	8	—
Dates, medjool	31.95	33.68	74.97	66.47	0.53	6.7	—
Cranberries, dried, sweetened	26.96	29.69	82.8	72.56	15.83	5.3	—
Grapes, muscadine, raw	3.92	3.67	13.93	—	0.57	3.9	—
Blueberries, wild, frozen	3.71	3.33	13.85	—	0	4.4	—

NUTRITION FACTS VS NUTRITION MYTHS

You will find a summary of the most common nutrition myths and evidence-based nutrition facts here.