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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.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

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 (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