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Foods high in fructose are mostly fruit juices, sweetened soft drinks, fresh and dried fruit and syrups: in USDA FoodData Central data, a 12-fluid-ounce regular cola lists about 21.6 grams of free fructose, a cup of unsweetened grape juice about 18.6 grams, a medium pear about 11.4 grams, a tablespoon of agave syrup about 11.5 grams and a tablespoon of honey about 8.6 grams. The table below ranks 31 USDA SR Legacy entries by fructose per typical serving, with FDC IDs, sucrose and total sugars. Fructose has no FDA Daily Value; the Nutrition Facts label counts it inside total sugars, so no percent DV column appears.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Regular cola, unsweetened grape juice, jackfruit, applesauce and apple juice lead the USDA ranking at about 14 to 22 grams of free fructose per serving.
- Among whole fruits in USDA data, a cup of grapes lists 12.3 grams of fructose and a medium pear 11.4; strawberries, pineapple, oranges and kiwifruit list about 3 grams.
- Per 100 grams, USDA lists 55.6 grams of fructose for agave syrup and 40.9 for honey; maple syrup and table sugar list almost none, because their sugar is sucrose.
- FDA sets no Daily Value for fructose or for total sugars; the only sugar Daily Value is 50 grams of added sugars (21 CFR 101.9).
- NIDDK describes dietary fructose intolerance as digestive symptoms after foods or drinks that contain fructose, and names apples, pears and fruit juices among foods that may lead to excess gas.
Foods high in fructose ranked by USDA fructose per serving
Servings are USDA SR Legacy portions or simple multiples: a cup of juice or most fruit, one medium or whole fruit, an ounce of dried fruit, a tablespoon of syrup or honey and a 12-fluid-ounce can of cola. The fructose column is free fructose as USDA reports it; USDA lists sucrose separately, and sucrose is glucose and fructose joined together, so foods with a large sucrose figure, such as mango, pineapple or maple syrup, also supply fructose this column does not count. The last column gives fructose per 100 grams of the same USDA entry.
| Food (USDA FDC ID) | Serving | Fructose | Sucrose | Total sugars | Per 100 g |
|---|---|---|---|---|---|
| Cola, regular (174852) | 12 fl oz | 21.6 g | 0.0 g | 36.8 g | 5.8 g |
| Grape juice, unsweetened (173042) | 1 cup | 18.6 g | 0.1 g | 35.9 g | 7.4 g |
| Jackfruit, raw (174687) | 1 cup | 15.2 g | 0.7 g | 31.5 g | 9.2 g |
| Applesauce, unsweetened (171695) | 1 cup | 14.3 g | 2.8 g | 22.9 g | 5.9 g |
| Apple juice, unsweetened (173933) | 1 cup | 14.2 g | 3.1 g | 23.9 g | 5.7 g |
| Grapes, red or green (174683) | 1 cup | 12.3 g | 0.2 g | 23.4 g | 8.1 g |
| Agave syrup (170277) | 1 tbsp | 11.5 g | 0.0 g | 14.1 g | 55.6 g |
| Pear, raw (169118) | 1 medium | 11.4 g | 1.3 g | 17.4 g | 6.4 g |
| Cranberries, dried, sweetened (171723) | 1/4 cup | 10.8 g | 6.3 g | 29.0 g | 27.0 g |
| Apple with skin, raw (171688) | 1 medium | 10.7 g | 3.8 g | 18.9 g | 5.9 g |
| Raisins, dark, seedless (168165) | 1 oz | 9.8 g | 0.0 g | 18.5 g | 34.7 g |
| Persimmon, Japanese, raw (169941) | 1 fruit | 9.3 g | 2.6 g | 21.1 g | 5.6 g |
| Honey (169640) | 1 tbsp | 8.6 g | 0.2 g | 17.2 g | 40.9 g |
| Cherries, sweet, raw (171719) | 1 cup | 8.3 g | 0.2 g | 19.7 g | 5.4 g |
| Dates, Medjool (168191) | 1 date | 7.7 g | 0.1 g | 16.0 g | 31.9 g |
| Mango, raw (169910) | 1 cup | 7.7 g | 11.5 g | 22.5 g | 4.7 g |
| Blueberries, raw (171711) | 1 cup | 7.4 g | 0.2 g | 14.7 g | 5.0 g |
| Figs, dried (174665) | 1 oz | 6.5 g | 0.0 g | 13.6 g | 22.9 g |
| Banana, raw (173944) | 1 medium | 5.7 g | 2.8 g | 14.4 g | 4.8 g |
| Orange juice, chilled (169100) | 1 cup | 5.6 g | 10.0 g | 20.7 g | 2.2 g |
| Watermelon, raw (167765) | 1 cup | 5.1 g | 1.8 g | 9.4 g | 3.4 g |
| Strawberries, raw (167762) | 1 cup | 3.5 g | 0.7 g | 7.0 g | 2.4 g |
| Prunes (dried plums) (168162) | 1 oz | 3.5 g | 0.0 g | 10.8 g | 12.4 g |
| Pineapple, raw (169124) | 1 cup | 3.5 g | 9.9 g | 16.3 g | 2.1 g |
| Apricots, dried (173941) | 1 oz | 3.5 g | 2.2 g | 15.2 g | 12.5 g |
| Orange, navel, raw (169917) | 1 fruit | 3.1 g | 6.0 g | 11.9 g | 2.2 g |
| Kiwifruit, green, raw (168153) | 1 fruit | 3.0 g | 0.1 g | 6.2 g | 4.3 g |
| Molasses (168820) | 1 tbsp | 2.6 g | 5.9 g | 14.9 g | 12.8 g |
| Onion, raw (170000) | 1 medium | 1.4 g | 1.1 g | 4.7 g | 1.3 g |
| Maple syrup (169661) | 1 tbsp | 0.1 g | 11.7 g | 12.1 g | 0.5 g |
| Sugar, granulated (169655) | 1 tsp | 0.0 g | 4.2 g | 4.2 g | 0.0 g |
In USDA data, drinks and fruit eaten by the cup sit at the top because the serving is large: a cola or a cup of grape juice carries more free fructose than any whole fruit in the table. Per 100 grams the ranking flips, and the concentrated high fructose foods lead in USDA data, with agave syrup at 55.6 grams, honey at 40.9 and raisins at 34.7. Our guides to pears, apples, grapes, jackfruit, mango and watermelon cover each fruit in depth, and our list of sugary foods ranks total sugars across the supermarket.
Fruits high in fructose, fresh and dried
- Fresh fruit: in USDA data, a cup of grapes lists 12.3 grams of fructose, a medium pear 11.4, a medium apple with skin 10.7, a Japanese persimmon 9.3, a cup of sweet cherries 8.3, a cup of blueberries 7.4 and a medium banana 5.7 grams.
- Fruit with more sucrose than fructose: mango, pineapple and navel oranges list more sucrose than free fructose in USDA data (11.5, 9.9 and 6.0 grams of sucrose per serving), so their fructose column understates the fructose they supply once sucrose is split.
- Lower in the USDA table: a cup of strawberries lists 3.5 grams, a kiwifruit 3.0 and a navel orange 3.1; among vegetables, a medium raw onion lists 1.4 grams in USDA data.
- Dried fruit: per 100 grams, USDA lists 34.7 grams of fructose for raisins, 31.9 for Medjool dates, 27.0 for sweetened dried cranberries and 22.9 for dried figs; per ounce, raisins list 9.8 grams and prunes 3.5 grams in USDA data.
- Missing entries: USDA SR Legacy has no fructose value for fresh figs, so they are left out rather than estimated.
The list ranks USDA numbers, not foods to eat or skip; for fruit ranked by total sugars, see our guide to fruit by sugar content.
Juices, soft drinks and syrups
- 100% juice: a cup of unsweetened grape juice lists 18.6 grams of fructose in USDA data and a cup of apple juice 14.2 grams, while chilled orange juice lists 5.6 grams of fructose and 10.0 grams of sucrose. Under 21 CFR 101.9, sugars from concentrated juice count as added sugars only beyond what 100 percent juice of the same type would contain.
- Soft drinks: the generic USDA regular cola entry lists 21.6 grams of free fructose and no sucrose per 12-fluid-ounce can. USDA SR Legacy also has an entry for high-fructose corn syrup (169659) but lists only its total sugars, 75.7 grams per 100 grams, with no separate fructose value, so it is not ranked.
- Agave and honey: per tablespoon, USDA lists 11.5 grams of fructose for agave syrup and 8.6 grams for honey. Our guides to agave and honey compared with table sugar go further.
- Sucrose syrups: maple syrup lists 0.1 grams of free fructose and 11.7 grams of sucrose per tablespoon in USDA data, and molasses 2.6 grams of fructose and 5.9 of sucrose; granulated sugar is all sucrose in USDA data.
Why fructose has no Daily Value on the label
FDA’s Nutrition Facts rule defines total sugars as “the sum of all free mono- and disaccharides (such as glucose, fructose, lactose, and sucrose)” (21 CFR 101.9), so fructose never appears on its own line. Its Daily Reference Values cover eight nutrients, from fat and sodium to dietary fiber and protein, with 50 grams for added sugars, and set no Daily Value for total sugars or fructose (21 CFR 101.9). FDA counts sugars from syrups and honey as added sugars when they are added during processing or packaged as such, so a fructose-rich syrup in a sweetened food shows up only inside the added sugars line.
What NIDDK says about dietary fructose intolerance
- Definition: NIDDK lists “dietary fructose intolerance, in which people have digestive symptoms after consuming foods or drinks that contain fructose” among problems digesting carbohydrates, alongside lactose intolerance.
- Foods NIDDK names: NIDDK lists certain fruits, including apples, peaches and pears, fruit juices, and drinks sweetened with the corn syrup named above, such as soft drinks, sports drinks and energy drinks, among foods that may lead to excess gas; our guide to gas covers the other causes.
- Who decides: NIDDK says that for a person diagnosed with dietary fructose intolerance, a doctor or dietitian may recommend reducing the amount of fructose, especially from that syrup; this article gives no plan, and NIDDK’s advice is to talk with your doctor or dietitian.
- FODMAPs: NIDDK’s IBS page calls FODMAPs carbohydrates that are hard to digest and lists apples, apricots, cherries, mango, pears and watermelon, large amounts of fruit juice or dried fruit, and honey and foods with that syrup among foods that contain them; our guide to the low FODMAP diet explains the approach, and sweeteners ending in “-ol” are covered in our guide to sugar alcohols.
Milk sugar is a different carbohydrate; our sibling guide to dairy ranked by lactose lists it the same way.
Frequently Asked Questions
Which fruit has the most fructose per serving?
In USDA data, a cup of jackfruit lists 15.2 grams of free fructose, a cup of grapes 12.3 and a medium pear 11.4.
Which sweetener is highest in fructose?
Agave syrup, at 55.6 grams per 100 grams in USDA data; honey lists 40.9 grams.
Does table sugar contain fructose?
Table sugar is sucrose, which is glucose and fructose joined together; USDA lists granulated sugar as 4.2 grams of sucrose per teaspoon with no free fructose, so it shows 0.0 grams in the fructose column.
Is there a Daily Value for fructose?
No. FDA’s Daily Reference Values (21 CFR 101.9) include added sugars, at 50 grams, but nothing for total sugars or fructose.
Which sweetener lacks a USDA fructose value?
The SR Legacy corn syrup entry made to be high in fructose (169659) lists total sugars but no separate fructose value, so USDA data cannot rank it.
Do dried fruits have more fructose than fresh fruit?
Per 100 grams, yes, in USDA data: raisins list 34.7 grams of fructose and fresh grapes 8.1; per USDA serving, an ounce of raisins lists 9.8 grams against 12.3 for a cup of grapes.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Lactose: USDA Lactose per Serving, Ranked, Foods High in Sugar: USDA Values, Added Sugars and Hidden Sources, Low FODMAP Diet: What FODMAPs Are, FODMAP Foods and the 3 Phases, Honey vs Sugar: USDA Calories, Nutrition and What the Label Rules Say.