Fructose in Produce

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Fructose in Fruit

Name Serving Size Grams of Fructose
Apples 1 medium (3″ dia) 10.74
Apricots 1 fruit 0.33
Apricots, dried 1 cup, halves 16.21
Bananas 1 medium 5.72
Blackberries 1 cup 3.46
Blueberries 1 cup 7.36
Cherimoya 1 fruit w/o skin & seeds 14.76
Cherries, sweet 1 cup 7.41
Cherries, sour 1 cup 3.62
Clementines 1 fruit 1.21
Cranberries 1 cup 0.63
Currants, red & white 1 cup 3.95
Dates (Deglet Noor) 1 date, pitted 1.39
Dates (Medjool) 1 date, pitted 7.67
Figs, dried 1 cup 34.17
Grapes, seedless (Thompson green or red) 1 cup 12.28
Grapefruit, pink or red 1 medium (3-3/4″ dia) 2.18
Jackfruit 1 cup, 1″ pieces 13.88
Kiwi 1 fruit (2″ dia) 3
Lemon juice 1 oz 0.34
Lime juice 1 oz 0.19
Mangos 1 fruit w/o refuse 15.72
Melon, cantaloupe 1 cup, balls 3.31
Melon, honeydew 1 cup, balls 5.24
Nectarines 1 medium (2-1/2″ dia) 1.95
Oranges (navel) 1 fruit (2-7/8″ dia) 3.15
Papaya 1 cup, 1″ pieces 5.41
Peaches 1 medium (2-2/3″ dia) 2.29
Pears, bartlett 1 medium 11.97
Persimmons 1 fruit (2-1/2″ dia) 9.34
Pineapple 1 cup, chunks 3.5
Plums 1 fruit (2-1/8″ dia) 2.03
Prune 1 cup, pitted 21.66
Raisins 1 cup 43.04
Raspberries 1 cup 2.89
Strawberries 1 cup, halves 3.71
Tangerines (mandarin oranges) 1 medium (2-1/2″ dia) 2.11
Watermelon 1 cup, balls 5.17

 

Fructose in Vegetables

Name Serving Size Grams of Fructose
Alfalfa seeds, sprouted 1 cup 0.04
Asparagus 1 spear, medium (5-1/4″ to 7″ long) 0.16
Beans, snap, green 1 cup, 1/2″ pieces 1.39
Broccoli 1 cup chopped 0.62
Brussels sprouts 1 cup 0.82
Cabbage 1 head, medium (about 5-3/4″ dia) 13.17
Cabbage, red 1 head, medium (about 5″ dia) 12.42
Carrots, baby 1 medium 0.1
Carrots 1 medium 0.34
Cauliflower 1 head medium (5-6″ dia.) 5.7
Celery 1 stalk, medium (7-1/2″ – 8″ long) 0.2
Corn, sweet, yellow 1 cup 2.81
Cucumber, with peel 1 cucumber (8-1/4″) 2.62
Eggplant 1 eggplant, unpeeled (about 1-1/4 lb) 8.44
Lettuce, butterhead (includes boston and bibb types) 1 cup, shredded 0.28
Lettuce, cos or romaine 1 cup, shredded 0.38
Lettuce, green leaf 1 cup, shredded 0.15
Lettuce, iceberg (includes crisphead types) 1 cup, chopped (1/2″ pieces) 0.57
Lettuce, red leaf 1 cup shredded 0.08
Mushrooms, chanterelle 1 piece 0
Mushrooms, enoki 1 medium 0
Mushrooms, maitake 1 piece whole 0
Mushrooms, morel 1 piece 0
Mushrooms, oyster 1 cup sliced 0
Mushrooms, portabella 1 piece whole 0.41
Mushrooms, shiitake 1 piece whole 0
Mushrooms, white 1 cup pieces 0.06
Okra 1 cup 0.57
Onions 1 cup, chopped 2.06
Onions, sweet 1 onion 6.69
Peas, green 1 cup 0.57
Peppers, jalapeno 1 pepper 0.37
Peppers, sweet, green 1 medium (approx 2-3/4″ long, 2-1/2″ dia) 1.33
Peppers, sweet, red 1 medium (approx 2-3/4″ long, 2-1/2 dia) 2.69
Potato, flesh and skin 1 medium (2-1/4″ to 3-1/4″ dia) 0.58
Potatoes, red, flesh and skin 1 medium (2-1/4″ to 3-1/4″ dia) 0.66
Potatoes, russet, flesh and skin 1 medium (2-1/4″ to 3-1/4″ dia) 0.49
Radishes 1 medium (3/4″ to 1″ dia) 0.03
Rutabagas 1 medium 6.21
Spinach 1 cup 0.04
Squash, summer, all varieties 1 medium 1.86
Squash, summer, crookneck and straightneck 1 cup sliced 2.46
Squash, summer, zucchini, includes skin 1 medium 2.7
Squash, winter, butternut 1 cup, cubes 1.39
Sweet potato 1 sweetpotato, 5″ long 0.91
Tomatoes, italian 1 italian tomato 0.85
Tomatoes, plum 1 plum tomato 0.85
Tomatoes 1 medium whole (2-3/5″ dia) 1.69
Tomatoes, cherry 1 cup cherry tomatoes 2.04
Turnip greens 1 cup, chopped 0.16

Fructose in nuts, seeds and legumes

Name Serving Size Grams of Fructose
Almond butter, plain 1 tbsp 0
Almonds 1 oz (23 whole kernels) 0.03
Brazilnuts 1 oz (6 kernels) 0
Cashew nuts 1 oz 0.01
Coconut cream 1 tbsp 0
Coconut meat, dried 1 oz 0
Flaxseed 1 tbsp, whole 0
Hazelnuts or filberts 1 oz (21 whole kernels) 0.02
Kidney beans 1 cup 0
Lentils 1 cup 0.52
Macadamia nuts 1 oz (10-12 kernels) 0.02
Navy beans 1 cup 0
Peanut butter 1 tbsp 0
Pecans 1 oz (19 halves) 0.01
Pine nuts, dried 1 oz (167 kernels) 0.02
Pinto beans 1 cup 0
Pistachio nuts 1 oz (49 kernels) 0.07
Pumpkin and squash seeds 1 oz 0.04
Sesame seeds 1 tbsp 0.01
Sunflower seeds 1 oz 0
Walnuts 1 oz 0.01