What Type of Sugar Has the Least Fructose?

November 1, 2025 •

3 min read

Pure dextrose, a simple sugar also known as glucose, is celebrated for being virtually free of fructose. For individuals with fructose intolerance or those simply aiming to reduce their intake, understanding what type of sugar has the least fructose is a foundational step in dietary management. This knowledge is critical for making informed choices about sweetening agents and managing associated health concerns.

Quick Summary

Pure dextrose and maltose contain zero fructose, while rice syrup offers very low fructose content, making them suitable for low-fructose diets. Common sweeteners like sucrose (table sugar) and honey have significantly higher fructose levels.

Key Points

Dextrose is Fructose-Free: Pure dextrose, also known as glucose, contains virtually no fructose.
Maltose is Also Fructose-Free: This sugar, made of two glucose molecules, is another excellent zero-fructose option.
Rice Syrup is Very Low in Fructose: Composed mainly of glucose and maltose, its fructose content is typically less than 0.5%.
Table Sugar is 50% Fructose: Common sucrose is a disaccharide made of one glucose and one fructose molecule.
Agave Nectar is Very High in Fructose: Marketed as a natural alternative, it can contain up to 90% fructose, exceeding table sugar and HFCS.
Fructose Content Impacts Health: High fructose intake is linked to health issues, making low-fructose options important for specific dietary needs.

The Importance of Fructose Content

Fructose, a simple sugar found naturally in fruits, honey, and many processed foods, is metabolized differently by the body than other sugars like glucose. While moderate consumption is fine for most people, high intake has been linked to various health issues, including fatty liver disease and insulin resistance. For individuals with fructose malabsorption or specific dietary needs, minimizing fructose is a priority. Knowing the composition of different sugars is essential for controlling intake and mitigating potential health effects.

Sugars With Zero or Minimal Fructose

When searching for the least fructose, two types of sugar stand out for their minimal or non-existent fructose content:

Pure Glucose (Dextrose)

Dextrose is chemically identical to glucose, the body's primary energy source.

Composition: A monosaccharide (single sugar molecule) composed entirely of glucose.
Fructose Content: Contains zero fructose.
Use: Often used by athletes for quick energy and as a sweetener in some processed foods. It is also sold as "grape sugar" or glucose powder.
Considerations: While fructose-free, dextrose has a high glycemic index, meaning it causes a rapid spike in blood sugar levels.

Maltose

Sometimes called "malt sugar," maltose is a disaccharide formed during the breakdown of starches.

Composition: A disaccharide made of two glucose molecules bonded together.
Fructose Content: Contains zero fructose.
Source: Common in malted beverages and certain baked goods.
Considerations: Like dextrose, it is composed of glucose and can cause blood sugar spikes.

Rice Syrup

This sweetener is derived from rice and is also very low in fructose.

Composition: Primarily a mix of glucose and maltose.
Fructose Content: The fructose content is typically extremely low, often reported as less than 0.5%.
Source: Widely available as a vegan sweetener and alternative to honey.
Considerations: Offers a milder sweetness and is suitable for those on low-FODMAP or fructose-restricted diets.

Comparison Table: Fructose Content in Common Sweeteners


Sweetener	Primary Composition	Approximate Fructose Content	Notes
Dextrose (Glucose)	100% Glucose	0%	A monosaccharide, ideal for fructose-free needs.
Maltose	100% Glucose (disaccharide)	0%	A disaccharide made of two glucose units.
Rice Syrup	Glucose & Maltose	<0.5%	Very low in fructose, a popular alternative.
Sucrose (Table Sugar)	50% Glucose, 50% Fructose	50%	Common table sugar from cane or beet.
Honey	Glucose, Fructose, Sucrose	~38-40%	Ratio varies based on floral source.
High-Fructose Corn Syrup (HFCS)	Glucose & Fructose	42-55% or more	Fructose content varies depending on the type.
Agave Nectar	Fructose & Glucose	Up to 90%	High fructose content, often marketed misleadingly.

Beyond Sugar: Other Low-Fructose Options

Erythritol: A sugar alcohol that is not metabolized by the body in the same way as fructose, making it a zero-fructose, zero-calorie sweetener. It is generally well-tolerated. For more information on sweeteners, visit the National Institutes of Health.
Stevia: A natural, zero-calorie sweetener derived from the stevia plant. It contains no fructose and is often used as a sugar substitute.
Monk Fruit: Another natural, zero-calorie sweetener that does not contain fructose.

How to Choose the Right Sugar

Making the right choice depends on your specific health goals and dietary needs. If your primary concern is minimizing fructose, pure dextrose and maltose are your best options. Rice syrup is a viable and very low-fructose liquid sweetener. However, always remember that all added sugars, regardless of fructose content, should be consumed in moderation as part of a balanced diet. Individuals managing conditions like diabetes should pay attention to the glycemic impact of these sweeteners, not just the fructose content. Reading labels is key, as many products may use combinations of different sugars or syrups.

Conclusion

For those needing to restrict or avoid fructose, the sugar with the absolute least amount is pure dextrose (glucose), which contains none. Other excellent low-fructose choices include maltose and rice syrup. In contrast, widely used sweeteners like sucrose (table sugar), honey, and especially agave nectar, have a significant fructose component and should be limited. By understanding the different sugar compositions, consumers can make better-informed decisions to manage their health and sweeten their food appropriately.

Frequently Asked Questions

Yes, dextrose is a name for the monosaccharide glucose. In nutrition and food science, the terms are often used interchangeably.

While maltose contains no fructose, it is still a sugar composed of glucose. Excessive intake of any sugar can be harmful, so it should be consumed in moderation.

Sucrose (table sugar) is a disaccharide made of one glucose and one fructose molecule. Dextrose is a monosaccharide composed entirely of glucose.

Yes, rice syrup is often a good option for individuals with fructose intolerance, as it is very low in fructose and primarily contains glucose and maltose.

No, honey is not considered low in fructose. While its composition varies, it typically contains around 38-40% fructose, which is slightly less than table sugar but still substantial.

Yes, erythritol is a sugar alcohol and a zero-calorie, zero-fructose sweetener. It is not metabolized like sugar and is often well-tolerated.

Excessive fructose consumption has been linked to potential health issues such as non-alcoholic fatty liver disease, insulin resistance, and elevated triglycerides.

No. For example, agave nectar is a common alternative that is significantly higher in fructose than table sugar, with some varieties containing up to 90% fructose.