 |
The Ultimate Nutrition Tables!
Fructose
These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.
|
|
Food |
Water g |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Sugars, total g |
Sucrose g |
Glucose (dextrose)
g |
Fructose g |
Lactose g |
Maltose g |
Galactose g |
Starch g |
Fatty acids, total saturated
g |
Fatty acids, total
monounsaturated g |
Fatty acids, total
polyunsaturated g |
Cholesterol mg |
|
|
1 |
Dates, medjool |
21.32 |
277 |
1.81 |
0.15 |
74.97 |
6.7 |
66.47 |
0.53 |
33.68 |
31.95 |
0.00 |
0.30 |
0.00 |
|
|
|
|
|
|
|
2 |
Raisins, seedless |
15.43 |
299 |
3.07 |
0.46 |
79.18 |
3.7 |
59.19 |
0.45 |
27.75 |
29.68 |
0.00 |
0.00 |
0.00 |
2.70 |
0.58 |
0.051 |
0.037 |
0 |
|
|
3 |
Dates, deglet noor |
20.53 |
282 |
2.45 |
0.39 |
75.03 |
8.0 |
63.35 |
23.84 |
19.87 |
19.56 |
0.00 |
0.12 |
0.00 |
|
0.032 |
0.036 |
0.019 |
0 |
|
|
4 |
Plums, dried
(prunes), uncooked |
30.92 |
240 |
2.18 |
0.38 |
63.88 |
7.1 |
38.13 |
0.15 |
25.46 |
12.45 |
0.00 |
0.06 |
0.00 |
5.11 |
0.088 |
0.053 |
0.062 |
0 |
|
|
5 |
Grapes, red or green (European type, such as Thompson seedless), raw |
80.54 |
69 |
0.72 |
0.16 |
18.10 |
0.9 |
15.48 |
0.15 |
7.20 |
8.13 |
0.00 |
0.00 |
0.00 |
0.00 |
0.054 |
0.007 |
0.048 |
0 |
|
|
6 |
Paprika (Spices,) |
9.54 |
289 |
14.76 |
12.95 |
55.74 |
37.4 |
10.34 |
0.81 |
2.63 |
6.71 |
0.00 |
0.00 |
0.19 |
|
2.100 |
1.230 |
8.320 |
0 |
|
|
7 |
Pears, raw |
83.71 |
58 |
0.38 |
0.12 |
15.46 |
3.1 |
9.80 |
0.78 |
2.76 |
6.23 |
0.01 |
0.01 |
0.00 |
|
0.006 |
0.026 |
0.029 |
0 |
|
|
8 |
Persimmons,
japanese, raw |
80.32 |
70 |
0.58 |
0.19 |
18.59 |
3.6 |
12.53 |
1.54 |
5.44 |
5.56 |
|
|
|
|
0.020 |
0.037 |
0.043 |
0 |
|
|
9 |
Cherries, sweet, raw |
82.25 |
63 |
1.06 |
0.20 |
16.01 |
2.1 |
12.82 |
0.15 |
6.59 |
5.37 |
0.00 |
0.12 |
0.59 |
0.00 |
0.038 |
0.047 |
0.052 |
0 |
|
|
10 |
Blueberries, raw |
84.21 |
57 |
0.74 |
0.33 |
14.49 |
2.4 |
9.96 |
0.11 |
4.88 |
4.97 |
0.00 |
0.00 |
0.00 |
0.03 |
0.028 |
0.047 |
0.146 |
0 |
|
|
11 |
Bananas, raw |
74.91 |
89 |
1.09 |
0.33 |
22.84 |
2.6 |
12.23 |
2.39 |
4.98 |
4.85 |
0.00 |
0.01 |
0.00 |
5.38 |
0.112 |
0.032 |
0.073 |
0 |
|
|
12 |
Chokecherries, raw, pitted (Northern Plains Indians) |
60.72 |
162 |
3.04 |
1.69 |
33.62 |
20.0 |
9.37 |
0.07 |
4.95 |
4.35 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
|
13 |
Kiwi fruit, (chinese gooseberries), fresh, raw |
83.07 |
61 |
1.14 |
0.52 |
14.66 |
3.0 |
8.99 |
0.15 |
4.11 |
4.35 |
0.00 |
0.19 |
0.17 |
0.00 |
0.029 |
0.047 |
0.287 |
0 |
|
|
14 |
Chili powder (Spices,) |
7.79 |
314 |
12.26 |
16.76 |
54.66 |
34.2 |
7.19 |
0.76 |
2.14 |
4.29 |
0.00 |
0.00 |
0.00 |
|
2.953 |
3.574 |
7.458 |
0 |
|
|
15 |
Abiyuch, raw |
79.90 |
69 |
1.50 |
0.10 |
17.60 |
5.3 |
8.55 |
0.05 |
4.50 |
3.80 |
0.00 |
0.20 |
0.00 |
|
0.014 |
|
|
|
|
|
|
Food |
Water g |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Sugars, total g |
Sucrose g |
Glucose (dextrose)
g |
Fructose g |
Lactose g |
Maltose g |
Galactose g |
Starch g |
Fatty acids, total saturated
g |
Fatty acids, total
monounsaturated g |
Fatty acids, total
polyunsaturated g |
Cholesterol mg |
|
|
16 |
Currants, red and white, raw |
83.95 |
56 |
1.40 |
0.20 |
13.80 |
4.3 |
7.37 |
0.61 |
3.22 |
3.53 |
|
|
|
|
0.017 |
0.028 |
0.088 |
0 |
|
|
17 |
Cherries, sour, red, raw |
86.13 |
50 |
1.00 |
0.30 |
12.18 |
1.6 |
8.49 |
0.80 |
4.18 |
3.51 |
0.00 |
0.00 |
0.00 |
|
0.068 |
0.082 |
0.090 |
0 |
|
|
18 |
Watermelon, raw |
91.45 |
30 |
0.61 |
0.15 |
7.55 |
0.4 |
6.20 |
1.21 |
1.58 |
3.36 |
0.00 |
0.06 |
0.00 |
0.00 |
0.016 |
0.037 |
0.050 |
0 |
|
|
19 |
Blueberries, wild, raw (Alaska Native) |
85.48 |
61 |
1.22 |
0.76 |
12.31 |
2.6 |
6.46 |
0.01 |
3.10 |
3.35 |
0.00 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
20 |
Plums, raw |
87.23 |
46 |
0.70 |
0.28 |
11.42 |
1.4 |
9.92 |
1.57 |
5.07 |
3.07 |
0.00 |
0.08 |
0.14 |
0.00 |
0.017 |
0.134 |
0.044 |
0 |
|
|
21 |
Raspberries, wild
(Northern Plains Indians) |
84.48 |
62 |
1.12 |
0.28 |
13.85 |
7.5 |
5.54 |
0.07 |
2.43 |
3.04 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
|
22 |
Honeydew, raw (Melon,) |
89.82 |
36 |
0.54 |
0.14 |
9.09 |
0.8 |
8.12 |
2.48 |
2.68 |
2.96 |
0.00 |
0.00 |
0.00 |
0.00 |
0.038 |
0.003 |
0.059 |
0 |
|
|
23 |
Strawberries, raw |
90.95 |
32 |
0.67 |
0.30 |
7.68 |
2.0 |
4.89 |
0.47 |
1.99 |
2.44 |
0.00 |
0.00 |
0.00 |
0.04 |
0.015 |
0.043 |
0.155 |
0 |
|
|
24 |
Blackberries, raw |
88.15 |
43 |
1.39 |
0.49 |
9.61 |
5.3 |
4.88 |
0.07 |
2.31 |
2.40 |
0.00 |
0.07 |
0.03 |
0.00 |
0.014 |
0.047 |
0.280 |
0 |
|
|
25 |
Tangerines,
(mandarin oranges), raw |
85.17 |
53 |
0.81 |
0.31 |
13.34 |
1.8 |
10.58 |
6.05 |
2.13 |
2.40 |
0.00 |
0.00 |
0.00 |
0.00 |
0.039 |
0.060 |
0.065 |
0 |
|
|
26 |
Raspberries, raw |
85.75 |
52 |
1.20 |
0.65 |
11.94 |
6.5 |
4.42 |
0.20 |
1.86 |
2.35 |
0.00 |
0.00 |
0.00 |
0.00 |
0.019 |
0.064 |
0.375 |
0 |
|
|
27 |
Peppers, sweet,
red, raw |
92.21 |
31 |
0.99 |
0.30 |
6.03 |
2.1 |
4.20 |
0.00 |
1.94 |
2.26 |
0.00 |
0.00 |
0.00 |
0.00 |
0.027 |
0.003 |
0.070 |
0 |
|
|
28 |
Oranges, raw,
navels |
85.97 |
49 |
0.91 |
0.15 |
12.54 |
2.2 |
8.50 |
4.28 |
1.97 |
2.25 |
0.00 |
0.00 |
0.00 |
0.00 |
0.017 |
0.030 |
0.031 |
0 |
|
|
29 |
Pineapple, raw,
extra sweet variety (1) |
85.66 |
51 |
0.53 |
0.11 |
13.50 |
1.4 |
10.32 |
6.47 |
1.70 |
2.15 |
0.00 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
30 |
Banana (Melon,) (Navajo) |
94.66 |
21 |
0.84 |
0.20 |
4.06 |
0.3 |
3.36 |
0.00 |
1.30 |
2.06 |
0.00 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
|
Food |
Water g |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Sugars, total g |
Sucrose g |
Glucose (dextrose)
g |
Fructose g |
Lactose g |
Maltose g |
Galactose g |
Starch g |
Fatty acids, total saturated
g |
Fatty acids, total
monounsaturated g |
Fatty acids, total
polyunsaturated g |
Cholesterol mg |
|
|
31 |
Onions, sweet,
raw |
91.24 |
32 |
0.80 |
0.08 |
7.55 |
0.9 |
5.02 |
0.72 |
2.26 |
2.02 |
0.02 |
0.00 |
0.00 |
0.00 |
|
|
|
0 |
|
|
32 |
Corn, sweet, yellow, raw |
76.05 |
86 |
3.27 |
1.35 |
18.70 |
2.0 |
6.26 |
0.89 |
3.43 |
1.94 |
0.00 |
0.00 |
0.00 |
5.70 |
0.325 |
0.432 |
0.487 |
0 |
|
|
33 |
Pineapple, raw,
traditional varieties (1) |
87.24 |
45 |
0.55 |
0.13 |
11.82 |
|
8.29 |
4.59 |
1.76 |
1.94 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
|
34 |
Squash, summer,
crookneck and straightneck, raw |
94.28 |
19 |
1.01 |
0.27 |
3.88 |
1.0 |
3.53 |
0.07 |
1.51 |
1.94 |
0.00 |
0.00 |
0.00 |
0.00 |
0.093 |
0.013 |
0.082 |
0 |
|
|
35 |
Cantaloupe, raw (Melon,) |
90.15 |
34 |
0.84 |
0.19 |
8.16 |
0.9 |
7.86 |
4.35 |
1.54 |
1.87 |
0.00 |
0.04 |
0.06 |
0.03 |
0.051 |
0.003 |
0.081 |
0 |
|
|
36 |
Squash, summer,
zucchini, includes skin, cooked, boiled, drained, without salt |
95.22 |
15 |
1.14 |
0.36 |
2.69 |
1.0 |
2.97 |
0.36 |
0.96 |
1.65 |
0.00 |
0.00 |
0.00 |
0.00 |
0.072 |
0.029 |
0.151 |
0 |
|
|
37 |
Clementines, raw |
86.58 |
47 |
0.85 |
0.15 |
12.02 |
1.7 |
9.18 |
5.96 |
1.59 |
1.64 |
0.00 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
38 |
Squash, Indian,
raw (Navajo) |
93.35 |
26 |
0.52 |
0.20 |
5.64 |
|
3.54 |
0.77 |
1.21 |
1.56 |
0.00 |
0.00 |
0.0 |
0.00 |
|
|
|
|
|
|
39 |
Peaches, raw |
88.87 |
39 |
0.91 |
0.25 |
9.54 |
1.5 |
8.39 |
4.76 |
1.95 |
1.53 |
0.00 |
0.08 |
0.06 |
0.00 |
0.019 |
0.067 |
0.086 |
0 |
|
|
40 |
Cabbage, red, raw |
90.39 |
31 |
1.43 |
0.16 |
7.37 |
2.1 |
3.83 |
0.60 |
1.74 |
1.48 |
0.00 |
0.00 |
0.00 |
0.00 |
0.021 |
0.012 |
0.080 |
0 |
|
|
41 |
Squash, summer,
zucchini, includes skin, raw |
94.79 |
17 |
1.21 |
0.32 |
3.11 |
1.0 |
2.50 |
0.05 |
1.07 |
1.38 |
0.00 |
0.00 |
0.00 |
0.00 |
0.084 |
0.011 |
0.091 |
0 |
|
|
42 |
Nectarines, raw |
87.59 |
44 |
10.06 |
0.32 |
10.55 |
1.7 |
7.89 |
4.87 |
1.57 |
1.37 |
0.00 |
0.00 |
0.00 |
0.07 |
0.025 |
0.088 |
0.113 |
0 |
|
|
43 |
Tomatoes, red,
ripe, raw, year round average |
94.50 |
18 |
0.88 |
0.20 |
3.92 |
1.2 |
2.63 |
0.00 |
1.25 |
1.37 |
0.00 |
0.00 |
0.00 |
0.00 |
0.028 |
0.031 |
0.083 |
0 |
|
|
44 |
Onions, raw |
89.11 |
40 |
1.10 |
0.10 |
9.34 |
1.7 |
4.24 |
0.99 |
1.97 |
1.29 |
0.00 |
0.00 |
0.00 |
0.00 |
0.042 |
0.013 |
0.017 |
0 |
|
|
45 |
Cabbage, red, cooked, boiled, drained, without salt |
90.84 |
29 |
1.51 |
0.09 |
6.94 |
2.6 |
3.32 |
0.71 |
1.42 |
1.20 |
0.00 |
0.00 |
0.00 |
0.00 |
0.011 |
0.007 |
0.043 |
0 |
|
|
|
Food |
Water g |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Sugars, total g |
Sucrose g |
Glucose (dextrose)
g |
Fructose g |
Lactose g |
Maltose g |
Galactose g |
Starch g |
Fatty acids, total saturated
g |
Fatty acids, total
monounsaturated g |
Fatty acids, total
polyunsaturated g |
Cholesterol mg |
|
|
46 |
Cabbage, cooked, boiled, drained, without salt |
92.57 |
23 |
1.27 |
0.06 |
5.51 |
1.9 |
2.79 |
0.00 |
1.62 |
1.16 |
0.00 |
0.00 |
0.00 |
0.00 |
0.000 |
0.019 |
0.023 |
0 |
|
|
47 |
Oregano, dried
(Spices,) |
9.93 |
265 |
9.00 |
4.28 |
68.92 |
42.5 |
4.09 |
0.91 |
1.90 |
1.13 |
0.00 |
0.00 |
0.15 |
|
1.551 |
0.716 |
1.369 |
0 |
|
|
48 |
Peppers, sweet,
green, raw |
93.89 |
20 |
0.86 |
0.17 |
4.64 |
1.7 |
2.40 |
0.11 |
1.16 |
1.12 |
0.00 |
0.00 |
0.00 |
0.00 |
0.058 |
0.008 |
0.062 |
0 |
|
|
49 |
Cinnamon, ground (Spices,) |
10.58 |
247 |
3.99 |
1.24 |
80.59 |
53.1 |
2.17 |
0.02 |
1.04 |
1.11 |
0.00 |
0.00 |
0.00 |
|
0.345 |
0.246 |
0.068 |
0 |
|
|
50 |
Cloves, ground (Spices,) |
6.86 |
323 |
5.98 |
20.07 |
61.21 |
34.2 |
2.38 |
0.02 |
1.14 |
1.07 |
0.00 |
0.00 |
0.15 |
|
5.438 |
1.471 |
7.088 |
0 |
|
|
51 |
Carrots, baby, raw |
90.35 |
35 |
0.64 |
0.13 |
8.24 |
2.9 |
4.76 |
2.72 |
1.04 |
1.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.023 |
0.007 |
0.065 |
0 |
|
|
52 |
Lettuce, iceberg (includes crisphead types), raw |
95.64 |
14 |
0.90 |
0.14 |
2.97 |
1.2 |
1.97 |
0.05 |
0.91 |
1.00 |
0.00 |
0.00 |
0.00 |
|
0.018 |
0.006 |
0.074 |
0 |
|
|
53 |
Asparagus, raw |
93.22 |
20 |
2.20 |
0.12 |
3.88 |
2.1 |
1.88 |
0.23 |
0.65 |
1.00 |
0.00 |
0.00 |
0.00 |
|
0.040 |
0.000 |
0.050 |
0 |
|
|
54 |
Squash, winter,
butternut, raw |
86.41 |
45 |
1.00 |
0.10 |
11.69 |
2.0 |
2.20 |
0.22 |
0.99 |
0.99 |
0.00 |
0.00 |
0.00 |
|
0.021 |
0.007 |
0.042 |
0 |
|
|
55 |
Cauliflower, raw |
92.07 |
25 |
1.92 |
0.28 |
4.97 |
2.0 |
1.91 |
0.00 |
0.94 |
0.97 |
0.00 |
0.00 |
0.00 |
|
0.064 |
0.017 |
0.015 |
0 |
|
|
56 |
Squash, summer,
all varieties, raw |
94.64 |
16 |
1.21 |
0.18 |
3.35 |
1.1 |
2.20 |
0.03 |
0.75 |
0.95 |
|
|
|
|
0.044 |
0.016 |
0.089 |
0 |
|
|
57 |
Apricots, raw |
86.35 |
48 |
1.40 |
0.39 |
11.12 |
2.0 |
9.24 |
5.87 |
2.37 |
0.94 |
0.00 |
0.06 |
0.00 |
|
0.027 |
0.170 |
0.077 |
0 |
|
|
58 |
Brussels sprouts, raw |
86.00 |
43 |
3.38 |
0.30 |
8.95 |
3.8 |
2.20 |
0.46 |
0.81 |
0.93 |
0.00 |
0.00 |
0.00 |
|
0.062 |
0.023 |
0.153 |
0 |
|
|
59 |
Cucumber, with peel, raw |
95.23 |
15 |
0.65 |
0.11 |
3.63 |
0.5 |
1.67 |
0.03 |
0.76 |
0.87 |
0.00 |
0.01 |
0.00 |
0.83 |
0.037 |
0.005 |
0.032 |
0 |
|
|
60 |
Lettuce, cos or romaine, raw |
94.61 |
17 |
1.23 |
0.30 |
3.29 |
2.1 |
1.19 |
0.00 |
0.39 |
0.80 |
0.00 |
0.00 |
0.00 |
0.00 |
0.039 |
0.012 |
0.160 |
0 |
|
|
|
Food |
Water g |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total dietary
g |
Sugars, total g |
Sucrose g |
Glucose (dextrose)
g |
Fructose g |
Lactose g |
Maltose g |
Galactose g |
Starch g |
Fatty acids, total saturated
g |
Fatty acids, total
monounsaturated g |
Fatty acids, total
polyunsaturated g |
Cholesterol mg |
|
|
61 |
Curry powder Ê(Spices,) |
9.52 |
325 |
12.66 |
13.81 |
58.15 |
33.2 |
2.76 |
0.62 |
1.14 |
0.79 |
0.00 |
0.00 |
0.21 |
|
2.237 |
5.551 |
2.557 |
0 |
|
|
62 |
Cucumber, peeled, raw |
96.73 |
12 |
0.59 |
0.16 |
2.16 |
0.7 |
1.38 |
0.00 |
0.63 |
0.75 |
0.00 |
0.00 |
0.00 |
0.08 |
0.013 |
0.002 |
0.003 |
0 |
|
|
63 |
Radishes, raw |
95.27 |
16 |
0.68 |
0.10 |
3.40 |
1.6 |
1.86 |
0.10 |
1.05 |
0.71 |
0.00 |
0.00 |
0.00 |
0.00 |
0.032 |
0.017 |
0.048 |
0 |
|
|
64 |
Celery, cooked, boiled, drained, without salt |
94.11 |
18 |
0.83 |
0.16 |
4.00 |
1.6 |
2.37 |
0.14 |
0.71 |
0.66 |
0.00 |
0.00 |
0.85 |
|
0.040 |
0.030 |
0.075 |
0 |
|
|
65 |
Cranberries, raw |
87.13 |
46 |
0.39 |
0.13 |
12.2 |
4.6 |
4.04 |
0.13 |
3.28 |
0.63 |
0.00 |
0.00 |
0.00 |
0.00 |
0.011 |
0.018 |
0.055 |
0 |
|
|
66 |
Carrots, raw |
88.29 |
41 |