Most fruits contain fructose, sometimes called fruit sugar, along with other sugars like glucose and sucrose. Here's a breakdown of fruits and their fructose content:
High in fructose:
- Dates: Up to 47% fructose, known for their intense sweetness.
- Figs: Around 38% fructose, often enjoyed dried for a concentrated sweetness.
- Raisins: 54% fructose, a concentrated source due to the drying process.
- Apples: 5-10% fructose, offering a balanced sweetness with other sugars.
- Watermelon: 6% fructose, with a refreshing sweetness due to high water content.
- Bananas: 9% fructose, known for their creamy texture and natural sweetness.
Moderate in fructose:
- Grapes: 5-8% fructose, offering a juicy and versatile sweetness.
- Pears: 7-10% fructose, with a mild and refreshing sweetness.
- Peaches: 7% fructose, known for their juicy and slightly tangy sweetness.
- Strawberries: 5% fructose, offering a delicate and refreshing sweetness.
- Blueberries: 5% fructose, packed with antioxidants and a hint of sweetness.
Low in fructose:
- Grapefruit: 1-2% fructose, known for its citrusy tang with minimal sweetness.
- Oranges: 2-5% fructose, offering a refreshing and acidic flavor.
- Cantaloupe: 2% fructose, with a light sweetness and high water content.
- Honeydew melon: 2% fructose, offering a delicate and refreshing sweetness.
- Avocado: 0.5% fructose, primarily known for its healthy fats and creamy texture.
Remember, fruit is a healthy and beneficial part of a balanced diet. Fructose content alone shouldn't deter you from enjoying them. However, moderation is key, and choosing fruits with a lower fructose content may be beneficial for individuals with specific health concerns like diabetes or fructose intolerance.
For personalized advice on how much fruit to include in your diet and which types might be best for you, consult a registered dietitian or healthcare professional.
I hope this information helps you navigate the world of fructose in fruits!
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