Fructose is commonly known as fruit sugar. It belongs to the monosaccharides, which are a group of simple sugars. When consumed, it enters the bloodstream directly because it does not need to be broken down during digestion. Excessive consumption of fructose leads to its conversion into fat in the liver, which can result in fat accumulation and weight gain with regular intake of too much fructose.
Fruit sugar can be found not only in fruits but especially in vegetables, which is why people with fructose intolerance should pay attention to which types of fruits and vegetables they can consume. In this blog post, we will reveal how much fructose and glucose can be found in various fruits and vegetables!
Table with information on fructose content in various vegetables:
| Food (g/100g food) | Fructose (F) | Glucose (G) | Ratio F/G |
| Eggplant | 1.1 | 1.1 | 1 |
| Avocado | 0.2 | 0.1 | 0.5 |
| Bamboo shoots | 0.41 | 0.35 | 0.9 |
| Sweet potato | 0.66 | 0.79 | 1.2 |
| Red cabbage | 1.28 | 1.68 | 1.3 |
| Cauliflower | 0.9 | 0.96 | 1.1 |
| Green bean | 0.56 | 0.43 | 0.7 |
| Broccoli | 1.1 | 1.07 | 1 |
| Mushroom | 0.22 | 0.21 | 1 |
| Chicory | 0.72 | 1.28 | 1.8 |
| Chinese cabbage | 0.51 | 0.65 | 1.3 |
| Pea, pod + seeds | 0.07 | 0.09 | 1.4 |
| Lamb's lettuce | 0.23 | 0.39 | 1.7 |
| Fennel? | 1.3 | 1.5 | 1.2 |
| Kale | 0.92 | 0.62 | 0.7 |
| Cucumber | 0.87 | 0.90 | 1 |
| Carrot | 1 | 1 | 1 |
| Potato | 0.2 | 0.2 | 0.7 |
| Sweet potato | 0.7 | 0.8 | 0.8 |
| Chickpea | 0.09 | 0.09 | 1 |
| Turnip | 1.23 | 1.39 | 1.1 |
| Rutabaga | 0.55 | 0.3 | 0.5 |
| Head lettuce | 0.53 | 0.41 | 0.8 |
| Pumpkin | 1.32 | 1.51 | 1.1 |
| Leek | 1.23 | 1 | 0.8 |
| Lima bean | 0.50 | 0.07 | 0.1 |
| Dandelion leaves | 0.56 | 1.27 | 2.3 |
| Corn | 0.09 | 0.1 | 1.1 |
| Swiss chard | 0.27 | 0.21 | 0.8 |
| Horseradish | 0.13 | 1.4 | 10.8 |
| Okra | 1 | 1 | 1.1 |
| Green bell pepper | 1.25 | 1.38 | 1.1 |
| Parsnip | 0.26 | 0.25 | 1 |
| Parsley, leaf | 0.66 | 0.56 | 0.8 |
| Chanterelle | 0.07 | 0.10 | 1.4 |
| Radish | 0.72 | 1.29 | 1.8 |
| Radish | 0.60 | 1.16 | 1.9 |
| Rhubarb | 0.39 | 0.41 | 1 |
| Brussels sprouts | 0.79 | 0.88 | 1.1 |
| Beet, red | 0.25 | 0.28 | 1.1 |
| Lettuce | 0.2 | 0.4 | 0.6 |
| Sauerkraut | 0.20 | 0.42 | 2.1 |
| Black salsify | 0.08 | 0.02 | 0.2 |
| Asparagus | 0.99 | 0.81 | 0.2 |
| Canned asparagus | 0.57 | 0.38 | 0.7 |
| Spinach | 0.1 | 0.1 | 0.9 |
| Swede | 2 | 2 | 0.8 |
| Porcini mushroom | 0.26 | 0.27 | 1 |
| Tomatoes | 1.36 | 1.08 | 0.8 |
| Tomato juice | 2 | 1 | 1.3 |
| Fresh tomato | 1 | 1 | 1.3 |
| White beet | 1.51 | 1.92 | 1.3 |
| White cabbage | 1.76 | 2.04 | 1.2 |
| Zucchini | 1 | 1 | 1 |
| Sweet corn | 0.38 | 0.62 | 1.7 |
| Onion | 1.34 | 1.63 | 1.2 |
Table with information on fructose content in various fruits:
| Food (g/100g food) | Fructose (F) | Glucose (G) | Ratio F/G |
| Pineapple, canned | 5 | 5 | 1 |
| Pineapple, fresh | 2 | 2 | 1.2 |
| Apple | 29 | 10 | 2.9 |
| Apple, fresh | 6 | 2 | 8 |
| Apple, juice | 6 | 2 | 2.7 |
| Applesauce | 8 | 4 | 1.8 |
| Apple, jam/jelly | 27 | 26 | 1 |
| Banana | 3 | 4 | 1 |
| Blackberry, fresh | 3 | 3 | 1.1 |
| Blackberry, jam | 20 | 22 | 0.9 |
| Blueberry, canned | 2 | 2 | 1.4 |
| Blueberry, fresh | 3 | 2 | 1.4 |
| Blueberry, jam | 20 | 22 | 0.9 |
| Currants, black fresh | 3 | 3 | 1 |
| Date | 25 | 25 | 1 |
| Strawberry, jam | 39 | 34 | 1.1 |
| Strawberry, fresh | 22 | 28 | 0.8 |
| Fig | 24 | 26 | 0.9 |
| Grapefruit, juice, fresh | 2 | 2 | 1 |
| Grapefruit, fresh | 2 | 2 | 0.9 |
| Rose hip | 7 | 7 | 1 |
| Raspberry, fresh | 2 | 2 | 1 |
| Raspberry, canned | 14 | 17 | 0.8 |
| Raspberry, jam | 2 | 2 | 1.2 |
| Black currant, fresh | 2 | 2 | 1.2 |
| Red currant, fresh | 3 | 3 | 1.1 |
| Kiwi | 5 | 4 | 1.1 |
| Cherry, sweet | 6 | 7 | 0.9 |
| Cherry, sour | 4 | 5 | 0.8 |
| Lychee | 3 | 5 | 0.6 |
| Tangerine, juice | 3 | 2 | 2 |
| Tangerine, fresh | 1 | 2 | 0.8 |
| Mango, fresh | 3 | 1 | 3.1 |
| Honeydew melon | 1 | 1 | 2.1 |
| Watermelon | 4 | 2 | 2 |
| Orange, juice, fresh | 3 | 3 | 1.2 |
| Orange | 3 | 2 | 1.1 |
| Orange, jam | 15 | 17 | 0.9 |
| Papaya | 0.3 | 1 | 0.3 |
| Plum | 9 | 16 | 0.6 |
| Peach, fresh | 1 | 1 | 1.2 |
| Peach, canned | 4 | 4 | 0.9 |
| Cranberry, canned | 21 | 21 | 1 |
| Cranberry, fresh | 3 | 3 | 1 |
| Cranberry, jam | 20 | 22 | 0.9 |
| Raisin | 32 | 31 | 1 |
| Gooseberry, fresh | 7 | 6 | 1 |
| Starfruit | 8 | 7 | 1.1 |
| Grapes, fresh | 7 | 7 | 1 |
| Grapes, juice | 8 | 8 | 1 |
For more tips on nutrition and sugar, check out our regular blog posts!
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