What Foods Are Highest in Fructose? A Comprehensive Guide to Nutritional Facts

October 9, 2025 •

3 min read

According to USDA data, a single cup of dried figs can contain over 20 grams of fructose, making it one of the most concentrated sources. Understanding what foods are highest in fructose is crucial, whether managing a dietary intolerance or simply making more informed nutritional choices.

Quick Summary

This guide outlines and categorizes foods with high fructose content, including common sweeteners, fruits, vegetables, and processed items. It also offers strategies for identifying hidden sources and balancing intake for a healthier diet.

Key Points

High-Fructose Sweeteners: Honey, agave nectar, and high-fructose corn syrup are among the highest concentrated sources of fructose and should be consumed sparingly.
Dried Fruits are Fructose-Dense: The process of drying concentrates sugar, making dried fruits like figs, dates, and raisins much higher in fructose than their fresh counterparts.
Hidden Fructose in Processed Foods: Many condiments, sauces, and baked goods contain high-fructose corn syrup, often listed under various names on ingredient labels.
The Health Difference in Fructose Sources: Naturally occurring fructose in whole fruits is less of a concern than added fructose because the fiber in fruit helps slow sugar absorption.
Moderation is Key: For general health, focusing on whole foods and limiting all sources of added sugars is more important than eliminating fruit, unless a specific intolerance is present.

Fructose, often called "fruit sugar," is a simple sugar, or monosaccharide, that occurs naturally in fruits, vegetables, and honey. It is also a key component of sucrose (table sugar) and high-fructose corn syrup (HFCS), which are added to a vast array of processed foods and beverages. While fructose from whole foods is accompanied by fiber and nutrients, the high intake of added fructose, particularly from sweetened drinks, is a concern for health due to its potential links to metabolic issues.

Fructose in Common Sweeteners

Refined and concentrated sweeteners represent some of the highest and most potent sources of fructose. These are often used by food manufacturers for their low cost and stable sweetness profile.

High-Fructose Corn Syrup (HFCS): As a manufactured sweetener, HFCS is processed from cornstarch. The most common forms are HFCS-55, used in soft drinks, and HFCS-42, found in processed foods and cereals, with percentages indicating fructose content by dry weight.
Honey: This natural sweetener is a significant source of free fructose, with studies showing a fructose content of around 40-50%.
Agave Nectar: Marketed as a natural alternative, agave nectar is one of the highest concentrated sources of fructose, containing over 55% fructose by dry weight.
Molasses: A byproduct of refining sugarcane, molasses is also a noteworthy source of fructose.

Fructose in Fruits and Dried Fruits

While all fruits contain some fructose, their concentration and fructose-to-glucose ratio vary. Dried fruits, in particular, have a much higher concentration due to the removal of water.

High-Fructose Fruit Hall of Fame

Dried Figs: 1 cup contains approximately 23 grams of fructose.
Dried Apricots: 1 cup contains about 16.4 grams of fructose.
Mango: One medium mango can contain over 16 grams of fructose.
Pears: A single medium pear contains approximately 11.8 grams of fructose.
Watermelon: A large slice can have over 11 grams of fructose.
Grapes: A cup of grapes contains roughly 12 grams of fructose.
Apples: A medium apple contains about 9.5 grams of fructose.
Dates: A medjool date contains around 7.7 grams of fructose.

It's important to remember that whole fruits, with their fiber and water, are far healthier than fruit juice, which removes the fiber and makes it easy to consume excessive amounts of fructose quickly.

Surprising High-Fructose Vegetables and Condiments

Certain vegetables contain higher levels of fructose or fructans (chains of fructose), and many common condiments are loaded with added high-fructose corn syrup.

Vegetables with Fructose/Fructans: Onions, asparagus, artichokes, and sweet corn contain notable levels of fructose or fructans.
Tomato Products: Tomato paste and ketchup are often sweetened and can be significant sources of added fructose.
Barbecue Sauce: Many commercial BBQ sauces contain high-fructose corn syrup as a primary ingredient.

How to Spot Hidden Fructose in Processed Foods

Fructose can be disguised on nutrition labels under various names. If you are monitoring your intake, it's essential to read the ingredients list carefully. Look for terms such as:

High-Fructose Corn Syrup (HFCS)
Fructose or Fructose Syrup
Agave Nectar
Honey
Invert Sugar
Molasses
Fruit Juice Concentrate

High vs. Low Fructose Foods: A Comparison

To manage your fructose intake effectively, compare high-fructose foods with their lower-fructose alternatives.


Food Category	High-Fructose Examples	Low-Fructose Alternatives
Fruits	Apples, Pears, Mangoes, Watermelon, Dried Fruit	Berries (strawberries, raspberries), Citrus fruits (lemons, limes), Cantaloupe, Avocado
Sweeteners	High-Fructose Corn Syrup, Honey, Agave Nectar	Maple Syrup, Rice Malt Syrup, Table Sugar (in moderation)
Condiments	Ketchup, Barbecue Sauce, Sweet Relish	Mustard, Mayonnaise, Soy Sauce (check ingredients)
Vegetables	Asparagus, Onions, Artichokes, Sugar Snap Peas	Green Beans, Carrots, Cucumbers, Leafy Greens
Beverages	Soft Drinks, Fruit Juices, Energy Drinks	Water, Herbal Tea, Sugar-Free Drinks

Conclusion: Balancing Fructose Intake for Health

Identifying what foods are highest in fructose is a key step toward mindful eating. It's crucial to distinguish between naturally occurring fructose found in whole foods and added fructose from sweeteners and processed products. The fiber in whole fruits helps slow down sugar absorption, mitigating the negative metabolic effects associated with excessive intake. For most healthy individuals, moderate fruit consumption is not a concern, but limiting added sugars is a critical health strategy. For those with fructose malabsorption or other health conditions, strict dietary control may be necessary under the guidance of a professional. A balanced diet rich in whole, unprocessed foods and limited in added sugars is the best approach for long-term health. For further research on the metabolic effects of fructose, you can visit the National Institutes of Health..

Frequently Asked Questions

Both fructose and glucose are simple sugars, but they are metabolized differently. Glucose is readily used for energy by the body's cells, whereas fructose is primarily processed by the liver. When consumed in excess, the liver may convert fructose into fat.

The most common forms of high-fructose corn syrup (HFCS-42 and HFCS-55) have a fructose-to-glucose ratio that is either similar to or slightly higher than table sugar (sucrose), which is 50% fructose and 50% glucose.

You need to read the ingredient list on the food packaging. High-fructose corn syrup will be listed explicitly, but other names like fructose syrup, invert sugar, or corn syrup solids can also indicate a high fructose content.

No. The fructose in whole fruits is generally not a concern for most people because it is bound within a food matrix containing fiber, which slows absorption. The health risks are primarily linked to the high and rapid intake of added fructose from processed foods and beverages.

Fructose malabsorption is a condition where the small intestine cannot properly absorb normal amounts of fructose. This can cause gastrointestinal symptoms like bloating, gas, and diarrhea, and is often managed with a low-fructose diet.

Some vegetables, like onions, asparagus, artichokes, and sweet corn, contain higher levels of fructose or fructans (chains of fructose), which can cause issues for people with sensitivity or intolerance.

Excessive intake of added fructose, particularly from sugary drinks, is associated with a higher risk of health issues, including obesity, fatty liver disease, insulin resistance, high triglycerides, and elevated uric acid levels.