What Fruit Has the Most Sorbitol in it? A Guide to High-Sorbitol Foods

October 11, 2025 •

3 min read

Dried prunes are a concentrated source of the sugar alcohol sorbitol, containing up to 15 grams per 100 grams, a significantly higher amount than most fresh fruits. For those monitoring their intake, understanding what fruit has the most sorbitol in it is crucial, as high consumption can impact digestive health.

Quick Summary

This article identifies prunes as the fruit with the highest sorbitol concentration, significantly exceeding fresh varieties. It also explores other fruits containing substantial amounts, the digestive effects of this polyol, and how sorbitol content is concentrated during the drying process.

Key Points

Dried Prunes Have the Most Sorbitol: Dried prunes contain a significantly higher concentration of sorbitol than any other fruit, with values up to 15 grams per 100 grams.
Drying Concentrates Sorbitol: The process of drying fruit, such as plums into prunes, removes water and concentrates the natural sugars and sugar alcohols, leading to higher sorbitol levels.
Common High-Sorbitol Fruits: Besides prunes, other fruits high in sorbitol include fresh pears, apples, and cherries, as well as other dried fruits like apricots and peaches.
Digestive Impact of Sorbitol: For individuals with sensitivity or IBS, consuming too much sorbitol can lead to digestive issues like bloating, gas, and diarrhea, as it is poorly absorbed by the small intestine.
Sorbitol is a Hidden Additive: Sorbitol is not just in fruit; it is also added as an artificial sweetener (E420) to many sugar-free products, including gum, candy, diet drinks, and some baked goods.
Individual Tolerance Varies: The amount of sorbitol that can cause symptoms varies by individual, so personal dietary adjustments are often necessary, possibly with the guidance of a healthcare professional.

Understanding Sorbitol: A Natural Sugar Alcohol

Sorbitol, also known as glucitol, is a type of carbohydrate classified as a sugar alcohol or polyol. It is naturally produced by some fruits and can also be manufactured for use as a sweetener in packaged foods and medications. Sorbitol has a sweeter taste than glucose but contains about two-thirds the calories, making it a popular ingredient in many 'diet' and 'sugar-free' products. Unlike simple sugars, it is not completely absorbed by the small intestine. The unabsorbed portion travels to the large intestine where it is fermented by bacteria, a process that can cause gas, bloating, and diarrhea, especially in sensitive individuals. This is particularly relevant for those with Irritable Bowel Syndrome (IBS) or a specific sorbitol malabsorption.

The Top Contender: Prunes

When examining the sorbitol content across various fruits, dried prunes consistently stand out with the highest concentration. Prunes are simply dried plums, and the process of removing water dramatically concentrates the naturally occurring sorbitol. While fresh plums contain a moderate amount of sorbitol (around 2 g per 100g), prunes can have a content ranging from 11 g to nearly 15 g per 100g, depending on the source and specific preparation. This high level is the primary reason for their well-known natural laxative effect. Other dried fruits like apricots and pears also contain substantial amounts due to the same concentration effect.

Sorbitol Content in Common Fruits: A Comparative Table

For individuals managing their sorbitol intake, a comparison can be helpful. The following table provides typical sorbitol content per 100g for some of the most common fruits known to contain this polyol.


Fruit (per 100g)	Sorbitol Content (grams)
Dried Prunes	11 - 15
Dried Apricots	~6
Dried Peaches	~5
Fresh Pear	~3
Fresh Cherry	~2
Fresh Plum	~2
Fresh Apple	1.5 - 3
Fresh Blackberry	~4
Fresh Peach	~1
Fresh Apricot	1.3

It is important to note that these values can vary based on ripeness, cultivar, and other factors.

High-Sorbitol Fruit Groupings

Fruits can be broadly categorized by their sorbitol content. The stone fruits and pome fruits are particularly known for containing this sugar alcohol.

Stone Fruits (Prunus family)

Cherries
Apricots
Peaches
Plums

Pome Fruits (Apples and Pears)

Apples
Pears

Dried Fruit

Prunes (dried plums)
Dried apricots
Dried pears
Raisins
Dates

The concentration effect in dried fruits means they should be approached with caution by those with intolerance. For example, dried apples can have double the sorbitol content of fresh apples.

Practical Dietary Considerations

Managing sorbitol intake is not just about avoiding fruit. Sorbitol (often labeled as E420) is widely used in the food industry as a sweetener and humectant. It can be found in many processed and packaged goods.

Hidden sources of sorbitol often include:

Diet or sugar-free drinks
Chewing gum and mints
Sugar-free candies and sweets
Baked goods as a humectant
Some medications and cough syrups

For those with sorbitol intolerance or IBS, it is important to read product labels carefully. The amount of sorbitol that causes symptoms can vary greatly from person to person. A systematic approach, like the low FODMAP diet, can help identify individual tolerance levels.

Conclusion

In summary, while many fruits contain some amount of sorbitol, dried prunes have the highest concentration, making them the most significant fruit source of this polyol. The concentration process is key, as drying fruits like plums, apricots, and pears greatly increases their sorbitol content compared to their fresh counterparts. Awareness of these high-sorbitol fruits, in addition to common processed foods, is important for individuals managing a sorbitol sensitivity or following a low-FODMAP diet. Consulting a healthcare professional or registered dietitian for personalized advice is recommended to help identify triggers and develop a suitable nutrition plan.

How to Find Sorbitol Content Data

For those interested in detailed, specific data, authoritative resources can be very helpful. One such resource is the Food Standards Australia New Zealand database, which provides specific sorbitol content values for various foods.

Link: Australian Food Composition Database

Frequently Asked Questions

Sorbitol is a type of sugar alcohol (polyol) that occurs naturally in some fruits and is also manufactured for use as a low-calorie sweetener and humectant in many products.

The process of drying fruit removes much of its water content, which concentrates the naturally occurring sugars and sugar alcohols like sorbitol into a smaller volume, increasing its density.

Yes, for many people, especially those with sorbitol malabsorption or IBS, excessive consumption can cause gastrointestinal side effects such as bloating, gas, cramping, and diarrhea.

Foods sweetened with sorbitol are often marketed to people with diabetes because it has less effect on blood sugar levels compared to table sugar. However, people with diabetes still need to monitor overall carbohydrate intake and be mindful of the potential laxative effect.

Sorbitol may be listed by name in the ingredients list of processed foods, or as the food additive number E420. It is commonly found in 'sugar-free' products like chewing gum, candies, and diet drinks.

Fruits that are generally low in sorbitol and well-tolerated by sensitive individuals include citrus fruits (oranges, grapefruit), bananas, strawberries, and blueberries.

The laxative effect of prunes is primarily due to their high content of both dietary fiber and sorbitol. Sorbitol draws water into the large intestine, helping to promote bowel movements.