If you find that you are sensitive to fructose or if you are fighting to lose those last few pounds to maintain a lean body, then you’ll want to start strategically limiting your intake of high fructose fruits and consume fruits with low-to-medium levels of fructose in moderation.
Fruits with higher than 4 grams of fructose are considered high. Common high fructose fruits include all dried fruits, grapes, apples, pears, cherries, pomegranate, kiwi and blackberries. Consume fresh, low-fructose whole fruit in moderation like avocados, cranberries, apricots, and clementines.
List of High Fructose Fruits*
Fruits and Fruit Juices Highest in Fructose:
Raisins, seedless – 1 cup, packed – 48.97g
Figs, dried – 1 cup – 34.17g
Dates, deglet noor – 1 cup, chopped – 28.75g
Prunes (dried plums) – 1 cup, pitted – 21.66
Peaches, dried – 1 cup, halves – 21.58g
Grape Juice, unsweetened – 1 cup – 18.62g
Apricots, dried – 1 cup, halves – 16.21g
Pomegranate juice – 1 cup – 15.86g
Jackfruit – 1 cup, sliced – 15.16g
Sapote, mamey – 1 cup pieces – 13.40g
Grapes, red or green – 1 cup – 12.28g
Bananas – 1 cup, mashed – 10.91g
Cranberries, dried, sweetened – 0.25 cup – 10.78g
Cherimoya – 1 cup pieces – 10.05g
Pineapple juice, unsweetened – 1 cup – 9.52g
Persimmons – 1 fruit (2-1/2″ diameter) – 9.34g
Pears – 1 cup slices – 8.99g
Kiwi – 1 cup, sliced – 7.83g
Mangos – 1 cup pieces – 7.72g
Cherries – 1 cup, with pits – 7.41g
Apples, with skin – 1 cup – 7.38g (6.63g without)
Blueberries – 1 cup – 7.36g
Feijoa – 1 cup pureed – 7.17g
Grapefruit juice – 1 cup – 7.16g
Orange Juice – 1 cup – 5.55g
*All measures are for one serving.
Why Fructose Matters if you have Gout
The reason fructose should be limited in relation to gout is because it increases the level of uric acid in the body. The ideal range for uric acid is between 3 to 5.5 mg per dl, and to keep levels below that I would recommend you target fructose intake to 15 – 25 grams or less per day. In practical terms, 1 cup of watermelon balls equals 5.17 grams of fructose, or BELOW the target range.
Why Fruit Juice Should be Limited, or Avoided
The extra ingredients manufacturers add to these drinks act as preservatives and flavor additives, but can be compromising to your health. Potential unwanted problems include: insulin spikes, canker sores, and simply excess sugar which may increase your risk of cancer. Big Agra often fortifies these drinks with Vitamin C (ascorbic acid), calcium, and Vitamin D. What are the quality and standards behind fortification? Squeezing your own fresh fruit avoids these issues and is a safe alternative to consuming fruit juices with preservatives and added ingredients.
National Nutrient Database for Standard Reference Release 28