Which foods are high in fructose?

People with fructose intolerance often find it challenging to maintain a balanced diet. Fructose is found in many fruits, vegetables, and processed foods—sometimes in high amounts, and sometimes in small, less obvious quantities that can be difficult to identify.

This guide helps you understand which foods contain fructose and how much, giving you a practical starting point for managing your diet more confidently.

Fructose content in foods

The table below shows a selection of foods (including fruits, vegetables, and processed products) along with their approximate fructose content per 100 g. All listed items are known for their relatively high fructose levels:

Food group	Food	Fructose (g/100 g)
Fruits	Apple	5.9 g
	Pear	6.2 g
	Mango	4.7 g
	Grapes	7.6 g
	Cherries	6.5 g
	Watermelon	3.4 g
Vegetables	White cabbage	1.9 g
	Brussels sprouts	1.3 g
	Artichoke	1.0 g
	Peas	1.2 g
Other foods	Honey	40 g
	Corn syrup	35 g
	Apple juice	6.0 g
	Sweetened soft drinks	5–7 g
	Dried fruit (e.g. dates)	23–30 g

In addition, many processed foods—such as pastries, sauces, ketchup, jams, or “light” sweets containing sorbitol—often include added fructose or hidden sugars that may cause issues.

Sweet alternatives for fructose intolerance

If you’re craving something sweet, you don’t have to miss out. There are several options that are generally better tolerated if you are fructose intolerant:

• Homemade cakes and biscuits made with suitable alternative sweeteners
• Sweets made with dextrose or dark chocolate
• More easily tolerated fruits combined with yoghurt or milk, such as melon, papaya, or certain berries

At Frusano, we offer a wide range of fructose-free snacks—deliciousoptions that are perfect for enjoying between meals.

Discover fructose-free snacks

Which foods are fructose-free?

To learn more about suitable foods for a low-fructose diet, visit our fructose-free food guide.