DIY SOLUTIONS FOR YOUR HEALTH
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Fructose in Fruit Chart

How Much Fructose in Fruit?

Try and keep total fructose levels (including non-fruit):

✔ <25 g if healthy

✔ <15 g if tackling a health problem

Fruit

Typical Serving Size

Grams of Fructose

Apples 1 medium (3" dia) 10.74
Apricots 1 fruit 0.33
Apricots, dried 1 cup, halves 16.21
Bananas 1 medium 5.72
Blackberries ½ cup 1.70
Blueberries ½ cup 3.70
Cherimoya 1 fruit w/o skin & seeds 14.76
Cherries, sweet ½ cup 3.70
Cherries, sour ½ cup 1.80
Clementines 1 fruit 1.21
Cranberries ½ cup 0.31
Currants, red & white 1 cup 3.95
Dates (Deglet Noor) 1 date, pitted 1.39
Dates (Medjool) 1 date, pitted 7.67
Figs, dried 1 cup 34.17
Grapes, seedless (Thompson green or red) 1 cup 12.28
Grapefruit, pink or red 1 medium (3-3/4" dia) 2.18
Jackfruit 1 cup, 1" pieces 13.88
Kiwi 1 fruit (2" dia) 3.00
Lemon juice 1 oz 0.34
Lime juice 1 oz 0.19
Mangos 1 fruit (ready to eat) 15.72
Melon, cantaloupe 1 cup, balls 3.31
Melon, honeydew 1 cup, balls 5.24
Nectarines 1 medium (2-1/2" dia) 1.95
Oranges (navel) 1 fruit (2-7/8" dia) 3.15
Papaya 1 cup, 1" pieces 5.41
Peach 1 medium (2-2/3" dia) 2.29
Pears, bartlett 1 medium 11.97
Persimmons 1 fruit (2-1/2" dia) 9.34
Pineapple 1 cup, chunks 3.50
Plums 1 fruit (2-1/8" dia) 2.03
Prune ¼ cup, pitted 5.5
Raisins ¼ cup 11.00
Raspberries ½ cup 1.45
Strawberries 1 cup, halves 3.71
Tangerines (mandarin oranges) 1 medium (2-1/2" dia) 2.11
Watermelon 1 cup, balls 5.17
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