Fruit is natures dessert. An all-natural, healthy alternative to sweets, fruits are not only tasty, but packed rich with vitamins, minerals, anti-oxidants. These factors help the body support the immune system and prevent us from disease.
Why Should I Limit Fructose Consumption?
Eating fruits low in fructose is a good idea if you have high glucose levels or if you are are just trying to avoid sugar in general. Like candy, some fruits may be high in fructose, or fruit sugar, and should be eaten in moderation or avoided – depending on your personal health goals.
How Much Fructose is Considered Low?
Daily intake levels of 15 to 25 grams of fructose per day is a good target range. This amount is recommended to keep uric acid levels within the ideal range, which means if you are eating 3 servings of fruit per day, it would be best to choose fruits whose fructose levels are 5 grams and below.
People often ask me:
How much fructose is in watermelon, pineapples, cherries, and cantaloupe?
Here are the facts:
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Pineapple is low in fructose, at only 3.2 grams per serving.
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Watermelon is borderline low in fructose. Clocking in at 5.17 grams per serving.
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Cherries are high in fructose. They contain 7.41 grams per serving.
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Cantaloupe is low in fructose, with only 3.31 grams per serving.
How to Reduce Your Fructose Consumption
If you love fruit, but want to skip the fructose, target these fruits first and limit your consumption of those that contain higher amounts of fructose per serving.
Low Fructose Fruits
The following table lists the fresh fruits and fruit juices that are lowest in fructose:
| Food | Serving Measure | Fructose Per Serving (g) | Fructose Per 100 g |
|---|---|---|---|
| Avocado | 1.0 cup, pureed | 0.18 | 0.08 |
| Rowal | 0.5 cup | 0.57 | 0.5 |
| Cranberries | 1.0 cup, chopped | 0.74 | 0.67 |
| Plantains, green, fried | 1.0 cup | 0.78 | 0.66 |
| Clementines | 1.0 fruit | 1.21 | 1.64 |
| Apricots | 1.0 cup, halves | 1.46 | 0.94 |
| Lime juice | 1.0 cup | 1.48 | 0.61 |
| Nectarines | 1.0 cup slices | 1.96 | 1.37 |
| Peaches, yellow | 1.0 cup slices | 2.36 | 1.53 |
| Lemon juice | 1.0 cup | 2.68 | 1.1 |
| Raspberries | 1.0 cup | 2.89 | 2.35 |
| Pineapple | 1.0 cup, chunks | 3.2 | 1.94 |
| Cantaloupe | 1.0 cup, balls | 3.31 | 1.87 |
| Blackberries | 1.0 cup | 3.46 | 2.4 |
| Oranges, navel | 1.0 cup sections, without membranes | 3.71 | 2.25 |
| Strawberries | 1.0 cup, halves | 3.71 | 2.44 |
| Agave Syrup | 1.0 tsp | 3.84 | 55.6 |
| Currants | 1.0 cup | 3.95 | 3.53 |
| Grapefruit | 1.0 cup sections, with juice | 4.07 | 1.77 |
| Abiyuch | 0.5 cup | 4.33 | 3.8 |
| Tangerines | 1.0 cup, sections | 4.68 | 2.4 |
| Honeydew | 1.0 cup, diced (approx 20 pieces per cup) | 5.03 | 2.96 |
| Plums | 1.0 cup, sliced | 5.07 | 3.07 |
| Watermelon | 1.0 cup, balls | 5.17 | 3.36 |
| Papayas | 1.0 cup 1" pieces | 5.41 | 3.73 |
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Thanks Nick
The list of fructose in fruits has helped me learn to keep my fructose level in tact.
Larry
Thank you so much for the comment Buck! The lists have helped me do the same. Best of luck to you!
Thanks Nick I thought i would have to give up Nectarines but since they are low I guess I can cheat once in a while. But I do miss Cherries though.
Has anyone been on a high fructose fruit diet and experienced a high lipid profile and than changed their diet and it got better?
Bonjour
Je suis intolerante au fructose depuis 2 mois et lactose depuis 10 ans
Je sais plus comment M alimenter !
C est un appel sos
Tu es sur la bonne piste. Mangez des fruits à faible teneur en fructose ou essayez de les éviter pendant un certain temps
Why between to cholesterol and triglycerides cannot same however this same risk and also eating fruits are not same both of cholesterol and triglycerides
Not sure what you’re asking here Gary
Im a bit confused, i was always told to et cherries to help with gout
While it’s true that cherries are high in fructose, a single serving is technically still below the uric acid recommendation level of 15 grams, as it relates to gout. A single serving is 1 cup. It is important to know that the main purpose of the article is to simply list low fructose fruits. You are correct that cherries have beneficial properties that are unrelated to fructose, and have been shown to lower the risk of gout attacks: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3510330/
I’m lactose intolerant and can’t eat most fruit. I have a severe form of it. I can tolerate bananas and tomatoes and avacados.