When people hear the word fructose, they usually think fruit. Ready for a shocker? Fruit is actually not the major source of fructose in your diet!
Yes, it does have fructose, but only certain fruits are high in it, while others are relatively low. Not all fruits are bad for your body composition; vegetables are the same way.
The major contributors of fructose in your diet, in descending order, are as follows:
• High Fructose Corn Syrup (HFCS)
• Table Sugar, which is a 50:50 combination of glucose and fructose
• Brown Sugar
• Maple Sugar
• Cane Sugar
• Concentrated Fruit Juice
Avoid the top eight in this list at all costs!
The following fruits are highest in fructose (per typical serving size)*. They contain more than 4 grams of fructose per serving.
Stay away from these outside of an occasional breakfast:
• cherries (1 Cup)
• grapes (1 Cup)
• melon (2 wedges)
• pineapple (2 rings)
• watermelon (1 large slice)
These fruits are lowest in fructose; they contain less than 4 grams of fructose per serving.
You can eat these with less restriction:
• avocado (1/3 medium; yes, it's a fruit)
• blackberries (1/2 cup)
• grapefruit (1/2 medium)
• raspberries (1/2 cup)
• strawberries (1/2 cup)
• tomato (yes, also a fruit)
*Note, these values were calculated by adding all of the fructose plus half of the sucrose per typical serving size (i.e., a typical apple weighs 120 grams).
Vegetables are much lower in fructose than fruits. The highest fructose-containing vegetables are corn and sweet potatoes, and they only have roughly 1.2 grams of fructose per serving. If you're really trying to keep this sugar low, also avoid white potatoes and green peas