Monday, April 30, 2012

Fructose in fruit

I just read an article that talks about cutting down fructose to less than 25 g per day. This chart shows how much fructose is in fruit.  Since I eat a lot of fruit, it's a good guide for me

Fruit Serving Size Grams of Fructose Fruit Serving Size Grams of Fructose
Limes 1 medium 0 Boysenberries 1 cup 4.6
Lemons 1 medium 0.6 Tangerine/mandarin orange 1 medium 4.8
Cranberries 1 cup 0.7 Nectarine 1 medium 5.4
Passion fruit 1 medium 0.9 Peach 1 medium 5.9
Prune 1 medium 1.2 Orange (navel) 1 medium 6.1
Apricot 1 medium 1.3 Papaya 1/2 medium 6.3
Guava 2 medium 2.2 Honeydew 1/8 of med. melon 6.7
Date (Deglet Noor style) 1 medium 2.6 Banana 1 medium 7.1
Cantaloupe 1/8 of med. melon 2.8 Blueberries 1 cup 7.4
Raspberries 1 cup 3.0 Date (Medjool) 1 medium 7.7
Clementine 1 medium 3.4 Apple (composite) 1 medium 9.5
Kiwifruit 1 medium 3.4 Persimmon 1 medium 10.6
Blackberries 1 cup 3.5 Watermelon 1/16 med. melon 11.3
Star fruit 1 medium 3.6 Pear 1 medium 11.8
Cherries, sweet 10 3.8 Raisins 1/4 cup 12.3
Strawberries 1 cup 3.8 Grapes, seedless (green or red) 1 cup 12.4
Cherries, sour 1 cup 4.0 Mango 1/2 medium 16.2
Pineapple 1 slice



(3.5" x .75")
4.0 Apricots, dried 1 cup 16.4
Grapefruit, pink or red 1/2 medium 4.3 Figs, dried 1 cup 23.0

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