Do All Fruits & Vegetables Have Fructose?


Fruits and vegetables are an essential part of a healthy diet. They are low in fat and full of vitamins. All fruits and vegetables contain fructose, a natural sugar.

(Image: Jupiterimages/ Images)

What is fructose?

Fructose (monosaccharide) is a natural sugar the body uses for energy. Fructose is found primarily in fruits, vegetables and honey. Table sugar (sucrose) is made up of 50% glucose and 50% fructose. The body needs glucose in order to process fructose.

Honey pours into spoon
Honey pours into spoon (Image: grafvision/iStock/Getty Images)

Fructose in fruit

All fruits have fructose, though some have more than others. Prunes, pears, peaches, apples, grapes, cherries and dates are especially high in fructose. One cup of grapes has 12,276 mg of fructose, but 1 cup of avocado has only 184 mg of fructose.

Pears in bowl
Pears in bowl (Image: Frank Cutrara/iStock/Getty Images)

Fructose in vegetables

All vegetables have fructose. Tomatoes, carrots, sweet potatoes, onions and corn have a much higher level of fructose than spinach, broccoli, peas and celery. One cup of spinach has 45 mg of fructose, while 1 cup of chopped carrots has 704 mg of fructose.

Bunch of fresh carrots
Bunch of fresh carrots (Image: SVETLANA KOLPAKOVA/iStock/Getty Images)

Benefits of fructose

Fructose has been used as a sweetener since the 1800s. People with diabetes and those trying to lose or control their weight can benefit from fructose. Fructose is much sweeter than sucrose and high-fructose corn syrup. Therefore, foods can be sweetened with less sugar, equaling fewer calories.

Spoonful of sugar
Spoonful of sugar (Image: Matjaz Preseren/iStock/Getty Images)

Fructose and high-fructose corn syrup

Unlike sucrose and high-fructose corn syrup, fructose does not cause sudden rises and drops in blood sugar levels.

Diabetic takes a blood sugar level test
Diabetic takes a blood sugar level test (Image: verve231/iStock/Getty Images)

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