Fructose
Fruit sugar — the sweetest natural sugar.
What is Fructose?
Fructose is a simple sugar found naturally in fruit, honey and some vegetables, and it is the sweetest of the common sugars. Unlike glucose, it is processed mainly in the liver. In whole fruit it comes with fiber and nutrients; concern centers on large amounts of added fructose.
Health benefits of Fructose
- Provides energy and natural sweetness
- In whole fruit, it comes packaged with fiber, water and vitamins
- Has a gentler immediate effect on blood glucose than glucose
Top food sources of Fructose
See full rankingFruit, honey, agave, and added high-fructose corn syrup in processed foods. Values shown per 100 g.
Agave, dried (Southwest)
42.8 g
Honey
40.9 g
McDONALD'S, Honey
37.9 g
Dates, medjool
32.0 g
Raisins, seedless
29.7 g
Figs, dried, uncooked
22.9 g
Lemonade-flavor drink, powder
22.0 g
Lemonade, frozen concentrate, pink
20.1 g
Dates, deglet noor
19.6 g
Lemonade, frozen concentrate, white
18.0 g
Agave, cooked (Southwest)
17.6 g
Lemonade, powder
17.5 g
How much Fructose do you need?
There is no Daily Value for fructose; added fructose counts toward the 50 g added-sugar Daily Value. Whole fruit is the healthiest source.
Fructose deficiency
There is no dietary requirement for fructose. Some people have fructose malabsorption and experience digestive symptoms.
Can you have too much Fructose?
Large amounts of added fructose — mainly from sugar-sweetened drinks and high-fructose corn syrup — are processed by the liver and linked to raised triglycerides and fatty liver. Fructose from whole fruit is not a concern for most people.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Fructose do?
Fructose is a simple sugar found naturally in fruit, honey and some vegetables, and it is the sweetest of the common sugars. Unlike glucose, it is processed mainly in the liver. In whole fruit it comes with fiber and nutrients; concern centers on large amounts of added fructose.
How much Fructose do I need per day?
There is no Daily Value for fructose; added fructose counts toward the 50 g added-sugar Daily Value. Whole fruit is the healthiest source.
Which foods are highest in Fructose?
Per 100 g, some of the richest sources are Agave, dried (Southwest), Honey, McDONALD'S, Honey, Dates, medjool, Raisins, seedless.
What happens if I don't get enough Fructose?
There is no dietary requirement for fructose. Some people have fructose malabsorption and experience digestive symptoms.
Can you have too much Fructose?
Large amounts of added fructose — mainly from sugar-sweetened drinks and high-fructose corn syrup — are processed by the liver and linked to raised triglycerides and fatty liver. Fructose from whole fruit is not a concern for most people.