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 |
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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 |
