Do peaches have high fructose?

December 6, 2025 •

3 min read

A single medium peach has a low glycemic index (GI) of 28, which indicates a minimal effect on blood sugar levels. So, do peaches have high fructose? The answer is more nuanced than a simple yes or no, but for most people, the sugar content of this whole fruit is not a significant concern due to its nutrient profile.

Quick Summary

Peaches contain a moderate amount of natural sugars, characterized by a balanced fructose-to-glucose ratio that aids digestion for most people. While the fructose is not considered high, those with sensitivities like IBS may need to monitor portion sizes due to the fruit's FODMAP content. The fiber and nutrients found in whole peaches mitigate concerns about natural sugars.

Key Points

Moderate Fructose: Peaches do not contain high fructose compared to many other common fruits like apples or pears, and the sugar is balanced by fiber and other nutrients.
Low Glycemic Index: With a GI of 28, peaches have a minimal effect on blood sugar levels, making them a good option for diabetics when eaten in moderation.
Balanced Sugar Ratio: The natural fructose and glucose in most peaches are present in a near 1:1 ratio, which aids proper absorption for the average person.
High-FODMAP for Some: Due to excess fructose and sorbitol, peaches can trigger symptoms for individuals with IBS or fructose malabsorption, though low-FODMAP serving sizes exist for certain types.
Nutrient-Dense Package: The natural sugars in whole fruit are accompanied by beneficial fiber, vitamins, and antioxidants, offering health benefits like improved digestion and immune support.
Whole Fruit vs. Processed: It is important to distinguish between the naturally occurring fructose in whole fruit and the high concentrations of added fructose found in processed foods and beverages.

Understanding the Sugar Profile of a Peach

When you bite into a juicy peach, you are tasting a combination of naturally occurring sugars. Unlike processed foods, where fructose is often isolated and concentrated (like in high-fructose corn syrup), the sugar in a peach comes as part of a package of nutrients. The primary sugars found in a peach are sucrose, glucose, and fructose.

The Balanced Sugar Ratio

For most commercial peach varieties, the concentration of fructose and glucose is nearly equal. This balanced ratio is key for proper absorption in the small intestine, and it's one of the main reasons most individuals can tolerate peaches without issue. In contrast, fruits with a much higher fructose-to-glucose ratio (excess fructose) can cause digestive problems for some people. In addition to fructose and glucose, sucrose is the most abundant sugar in a mature peach, making up 40-85% of its total sugar content.

The Mitigating Role of Fiber and Nutrients

Crucially, the sugars in a peach are not consumed in isolation. They are delivered alongside a healthy dose of dietary fiber, both soluble and insoluble. This fiber slows the absorption of sugars into the bloodstream, preventing the sharp spikes in blood glucose associated with refined sugar consumption. This is why peaches have a low glycemic index, making them a suitable option for individuals managing their blood sugar. Peaches also provide essential vitamins and minerals, including vitamin C, vitamin A, and potassium, along with antioxidants that protect the body from cellular damage. These factors combine to make the fruit a nutritious choice, not a sugar-laden one to be feared.

Peaches and the Low-FODMAP Diet

For a specific subset of the population, including those with Irritable Bowel Syndrome (IBS) or fructose malabsorption, the sugar profile of a peach can be problematic. The term FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Peaches contain both excess fructose (a monosaccharide) and sorbitol (a polyol). These carbohydrates can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and diarrhea in sensitive individuals. The good news is that for many varieties, a low-FODMAP serving size exists, and testing indicates that the exact FODMAP content can vary by peach type. For instance, Monash University testing has shown a low-FODMAP serving size for yellow peaches is around 30g. Individuals with severe fructose sensitivity should consult a dietitian to determine safe portion sizes.

Comparison of Fructose Content in Peaches vs. Other Fruits

To put the fructose content of a peach into perspective, it's helpful to compare it with other common fruits. The table below shows the grams of fructose per typical serving size, highlighting that a peach is on the lower end of the spectrum for many popular fruits.


Fruit	Serving Size	Grams of Fructose
Peach	1 medium	~5.9
Nectarine	1 medium	5.4
Apple	1 medium	9.5
Banana	1 medium	7.1
Mango	1/2 medium	16.2
Pear	1 medium	11.8
Grapes	1 cup	12.4

Health Benefits Beyond Sugar

Digestive Aid: Peaches contain both soluble and insoluble fiber. Insoluble fiber adds bulk to stool to prevent constipation, while soluble fiber feeds beneficial gut bacteria.
Antioxidant Power: The skin and flesh of peaches are rich in antioxidants like carotenoids and caffeic acid, which combat oxidative stress and cellular damage.
Heart Health: Regular fruit consumption is linked to better heart health. Animal studies on peach extracts have shown promise in lowering cholesterol and blood pressure, though more human research is needed.
Immune Support: High in Vitamin C and other antioxidants, peaches contribute to a stronger immune system and may help fight certain types of bacteria.

Conclusion: Fructose in Peaches is Not the Enemy

In conclusion, the concern over the fructose content in peaches is largely unwarranted for the general population. While peaches contain natural sugars, they are not a high-fructose fruit when compared to many others and, more importantly, are consumed as part of a nutrient-dense whole food. The fiber, vitamins, and balanced sugar ratio work together to create a healthy fruit that doesn't cause the metabolic issues associated with processed, added sugars. The only exception is for individuals with specific medical conditions like IBS or fructose malabsorption, who should be mindful of their portion sizes. For everyone else, enjoying a ripe, fresh peach in moderation is a delicious and healthy way to support overall well-being.

For more detailed information on dietary approaches, consulting a registered dietitian is always recommended.

Visit the FODMAP Friendly blog for resources on managing fructose intolerance

Frequently Asked Questions

No, for the average person, peaches are not considered high in fructose. The sugar content is moderate and is delivered with fiber and other nutrients that aid in its healthy metabolism.

The naturally occurring fructose in a whole peach is not considered harmful for most people. It is balanced by fiber, which slows absorption. The health concerns surrounding high fructose consumption are typically linked to added sugars in processed foods and beverages, not whole fruit.

Yes, people with diabetes can safely eat peaches in moderation. Peaches have a low glycemic index of 28, meaning they cause a minimal and slow increase in blood sugar. Their fiber content also helps regulate sugar absorption.

Peaches are listed as high FODMAP in larger quantities because they contain both fructose and sorbitol, which are specific types of carbohydrates that can cause digestive issues for sensitive individuals, such as those with IBS. For yellow peaches, a serving of 30g is considered low FODMAP.

A medium peach has approximately 5.9 grams of fructose, whereas a medium apple contains about 9.5 grams. This shows that peaches are lower in fructose than apples on a per-serving basis.

For most people, a balanced fructose-to-glucose ratio, which is common in peaches, ensures better absorption of fructose in the small intestine. When fructose levels significantly exceed glucose levels, absorption can be impaired, leading to digestive distress.

Not necessarily. While the fructose content might be similar per 100g, canned peaches are often packed in sugary syrup, which increases the overall sugar content. It is best to choose fresh peaches or canned versions packed in their own juice or water to avoid added sugars.