Fructose Content in Common Foods: A Reference Guide for Gout
Comprehensive fructose content table for 100+ foods. Fructose both increases uric acid production and impairs excretion, making it a critical factor for gout.
Fructose Content in Common Foods: A Reference Guide for Gout
Most gout food references focus entirely on purines. That is an incomplete picture, which is why our purine database includes fructose data alongside purine values. Fructose is the only sugar that both increases uric acid production and impairs kidney excretion, a double mechanism that makes it uniquely problematic for gout management. Yet fructose content is rarely listed alongside purine data, leaving a significant blind spot in most dietary guides.
This reference fills that gap with comprehensive fructose data for over 100 common foods, organized by category, specifically framed for gout management.
Why Fructose Matters for Gout
When the liver metabolizes fructose, it rapidly consumes ATP (adenosine triphosphate, the cell’s energy currency). The enzyme responsible, fructokinase, has no negative feedback mechanism. It keeps consuming ATP regardless of how depleted levels become. This ATP depletion produces AMP, which is then degraded through a cascade into uric acid.
Simultaneously, fructose metabolism generates lactate and other organic acids that compete with uric acid for excretion through kidney transporters. Less uric acid gets excreted, and more is reabsorbed into the bloodstream.
The result:
| Mechanism | Effect | Unique to Fructose? |
|---|---|---|
| ATP depletion in liver | Increases uric acid production | Yes |
| Competition for kidney excretion | Decreases uric acid clearance | Yes |
| Promotes insulin resistance | Impairs long-term excretion | Shared with excess calories |
| Promotes visceral fat | Contributes to metabolic syndrome | Shared with excess calories |
For a deeper exploration of this mechanism, see fructose: the hidden gout trigger. Studies from the Nurses’ Health Study found that women drinking one or more sugary sodas per day had a 74% higher gout risk. The Health Professionals Follow-Up Study found an 85% higher risk in men drinking two or more sodas per day. These associations were independent of purine intake.
Sweeteners and Syrups
These are the most concentrated fructose sources in the diet.
| Sweetener | Fructose (g/100g) | Fructose (g per tbsp) | Notes |
|---|---|---|---|
| Agave nectar | 55.6 | 11.7 | Marketed as “natural” but extremely high |
| Honey | 40.9 | 8.6 | Natural but very high fructose |
| High-fructose corn syrup (HFCS-55) | 55.0 | 11.6 | Used in sodas, processed foods |
| High-fructose corn syrup (HFCS-42) | 42.0 | 8.8 | Used in baked goods, cereals |
| Table sugar (sucrose) | 50.0* | 6.3 | *50% fructose when digested |
| Molasses | 23.0 | 4.8 | Contains minerals |
| Maple syrup | 0.5 | 0.1 | Very low fructose |
| Brown sugar | 49.0* | 6.1 | *Essentially sucrose |
| Coconut sugar | 38.0* | 4.8 | *Mostly sucrose |
| Stevia | 0 | 0 | No fructose |
| Erythritol | 0 | 0 | No fructose |
| Monk fruit | 0 | 0 | No fructose |
Note: Sucrose is a disaccharide that splits into 50% fructose and 50% glucose during digestion. The fructose values marked with an asterisk represent the fructose that is released after digestion.
Maple syrup stands out as a remarkably low-fructose sweetener compared to honey or agave, which are often perceived as healthier alternatives.
Beverages
Beverages are the single largest source of fructose in most Western diets, and the source most strongly linked to gout in research.
| Beverage | Fructose (g per serving) | Serving Size | Notes |
|---|---|---|---|
| Regular soda (HFCS) | 22 | 355ml (12oz) | Strongest gout association |
| Fruit punch | 20 | 355ml | HFCS-based |
| Energy drink (sweetened) | 18 | 355ml | HFCS or sucrose |
| Lemonade (sweetened) | 16 | 355ml | Sugar-sweetened |
| Sweet tea (bottled) | 15 | 355ml | Added sugar |
| Apple juice (100%) | 19 | 355ml | Concentrated natural fructose |
| Orange juice (100%) | 9 | 240ml (8oz) | Lower fructose than apple |
| Grape juice (100%) | 18 | 240ml | Very high natural fructose |
| Cranberry juice cocktail | 14 | 240ml | Added sugar |
| Coconut water | 3 | 240ml | Low fructose |
| Kombucha (sweetened) | 4 | 240ml | Variable, check label |
| Smoothie (fruit-based) | 15-25 | 355ml | Depends on ingredients |
| Diet soda | 0 | 355ml | No fructose |
| Water | 0 | Any | Best choice for hydration |
| Coffee (black) | 0 | Any | No fructose, may be protective |
| Tea (unsweetened) | 0 | Any | No fructose |
| Milk | 0 | Any | Contains lactose, not fructose |
A single can of regular soda delivers about 22g of fructose. To consume that much fructose from whole apples, you would need to eat approximately four medium apples, which would also provide 16g of fiber to slow absorption. The concentration and speed of fructose delivery from beverages is fundamentally different from whole food sources.
Fruits (Whole)
Whole fruits contain fructose but also fiber that slows absorption. They are generally safe in reasonable portions.
| Fruit | Fructose (g/100g) | Fructose per Serving | Fiber (g/100g) | Fructose Level |
|---|---|---|---|---|
| Peach | 1.5 | 2.3g (1 medium) | 1.5 | Low |
| Apricot | 0.9 | 0.7g (2 fruits) | 2.0 | Low |
| Grapefruit | 1.8 | 3.5g (1/2 fruit) | 1.6 | Low |
| Cantaloupe | 1.8 | 4.9g (1 cup) | 0.9 | Low |
| Pineapple | 2.1 | 3.5g (1 cup) | 1.4 | Low |
| Strawberry | 2.4 | 3.6g (1 cup) | 2.0 | Low |
| Raspberry | 2.4 | 3.0g (1 cup) | 6.5 | Low |
| Orange | 2.5 | 4.4g (1 medium) | 2.4 | Low |
| Nectarine | 1.4 | 2.0g (1 medium) | 1.7 | Low |
| Plum | 3.1 | 2.0g (1 fruit) | 1.4 | Moderate |
| Kiwi | 4.4 | 3.4g (1 fruit) | 3.0 | Moderate |
| Cherry | 3.4 | 5.3g (1 cup) | 2.1 | Moderate |
| Watermelon | 3.4 | 5.2g (1 cup) | 0.4 | Moderate |
| Banana | 4.9 | 5.7g (1 medium) | 2.6 | Moderate |
| Blueberry | 4.9 | 7.2g (1 cup) | 2.4 | Moderate |
| Mango | 4.7 | 7.7g (1 cup) | 1.6 | Moderate |
| Apple | 5.9 | 10.7g (1 medium) | 2.4 | Higher |
| Pear | 6.4 | 11.4g (1 medium) | 3.1 | Higher |
| Grapes | 8.1 | 12.3g (1 cup) | 0.9 | High |
Fruits with low fructose density and high fiber are the best choices. Berries, citrus fruits, and stone fruits (peaches, apricots, nectarines) tend to have favorable profiles.
Dried Fruits
Drying concentrates fructose dramatically while removing the water that adds volume and slows consumption.
| Dried Fruit | Fructose (g/100g) | Fructose per 1/4 cup | Comparison to Fresh |
|---|---|---|---|
| Dates | 32.0 | 12.8g | 8x more concentrated |
| Raisins | 29.7 | 11.9g | 3.7x vs. fresh grapes |
| Dried figs | 22.9 | 9.2g | 5.7x vs. fresh figs |
| Dried cranberries | 27.0* | 10.8g | Often has added sugar |
| Dried mango | 25.0* | 10.0g | Often has added sugar |
| Dried apricots | 12.5 | 5.0g | 14x vs. fresh apricots |
| Prunes | 12.4 | 5.0g | 4x vs. fresh plums |
| Dried apple rings | 23.5 | 9.4g | 4x vs. fresh apples |
May contain added sugar, increasing total fructose further.
A quarter cup of raisins delivers nearly 12g of fructose, equivalent to about a cup and a half of fresh grapes. The concentrated dose arrives without the water and bulk that would slow consumption of the fresh fruit.
Processed Foods and Condiments
Fructose from HFCS hides in many processed foods that would not seem sweet.
| Food | Fructose (g per serving) | Serving Size | Hidden Source |
|---|---|---|---|
| Ketchup | 2.8 | 2 tbsp | HFCS or sugar |
| BBQ sauce | 5.0 | 2 tbsp | HFCS or sugar |
| Teriyaki sauce | 3.5 | 2 tbsp | Sugar and HFCS |
| Salad dressing (French) | 3.0 | 2 tbsp | HFCS |
| Bread (white, commercial) | 1.5 | 2 slices | HFCS |
| Granola bar | 5.0 | 1 bar | Multiple sugar sources |
| Flavored yogurt | 6.0 | 170g | Added sugar |
| Breakfast cereal (sweetened) | 4.0 | 1 cup | Sugar and HFCS |
| Canned fruit (in syrup) | 8.0 | 1/2 cup | Syrup is sugar-based |
| Jam/jelly | 4.5 | 1 tbsp | Fruit + added sugar |
| Chocolate bar (milk) | 4.0 | 40g | Sugar |
| Ice cream | 5.0 | 1/2 cup | Sugar, HFCS |
| Cookies (commercial) | 4.0 | 2 cookies | Sugar, HFCS |
| Pasta sauce (jarred) | 3.0 | 1/2 cup | Added sugar |
| Protein bar | 3-8 | 1 bar | Variable |
As discussed in does sugar cause gout, the cumulative effect of these hidden sources adds up. If you have ketchup on a burger, BBQ sauce on chicken, a sweetened drink with lunch, and flavored yogurt as a snack, you may have consumed 20 to 30 grams of fructose from sources you would not think of as sugary.
Low and Zero Fructose Foods
These foods contain negligible fructose and are safe from a fructose perspective.
| Food Category | Examples | Fructose |
|---|---|---|
| Dairy | Milk, cheese, yogurt (plain), butter | 0g |
| Eggs | All preparations | 0g |
| Meat and poultry | All types | 0g |
| Fish and seafood | All types | 0g |
| Most vegetables | Broccoli, carrots, peppers, etc. | <1g per serving |
| Whole grains | Rice, oats, barley, quinoa | <0.5g per serving |
| Nuts | Almonds, walnuts, pecans, etc. | <0.5g per serving |
| Fats and oils | Olive oil, butter, avocado oil | 0g |
| Coffee and tea | Unsweetened | 0g |
| Water and sparkling water | All types | 0g |
Daily Fructose Intake: Putting It in Context
There is no official daily limit for fructose specific to gout, but research provides some useful reference points:
| Source | Daily Fructose Estimate | Risk Level |
|---|---|---|
| Average American diet | 60-80g | Higher |
| Heavy soda drinker (3+ per day) | 70-100g+ | Highest |
| Moderate diet, no sweetened drinks | 20-30g | Lower |
| Mostly whole foods | 10-20g | Lowest |
| Paleolithic estimate | 15-20g | Baseline |
The difference between a diet with sweetened beverages and one without can be 40 to 60 grams of fructose per day. That is a substantial metabolic burden for someone whose kidneys are already struggling to excrete uric acid.
Practical Strategies for Reducing Fructose
Based on the data above, the highest impact changes are:
Eliminate or reduce sweetened beverages. This single change can remove 20 to 40 grams of fructose per day for regular soda drinkers. Switch to water, coffee, tea, or sparkling water.
Choose whole fruits over juice. An orange has 4.4g of fructose with fiber. Eight ounces of orange juice has about 9g without much fiber. Apple juice is even more concentrated.
Be aware of concentrated sweeteners. Honey and agave are marketed as natural but are among the highest fructose sources. Maple syrup is a much lower fructose alternative.
Check processed food labels. Look for HFCS, high-fructose corn syrup, corn syrup, fructose, and sugar in ingredient lists. These can appear in unexpected places like bread, sauces, and condiments.
Moderate dried fruit. A small handful is fine, but large portions deliver concentrated fructose without the water and volume of fresh fruit.
Tracking Fructose Alongside Purines
Most gout tracking tools focus exclusively on purines, leaving you blind to fructose impact. Urica tracks both purine and fructose content for every meal, along with hydration and other metabolic factors. This comprehensive approach helps you see the full picture of what drives your uric acid levels, because for many gout sufferers, reducing fructose may be more impactful than further restricting purines.
This article is for educational purposes only and is not medical advice. Always consult your doctor or rheumatologist about managing gout, especially regarding medication and treatment plans.
Track Your Personal Response
Everyone responds differently to foods. Urica helps you track how specific foods affect YOUR flare patterns by analyzing purines, fructose, and glycemic load together — not just purines alone.
Frequently Asked Questions
How does fructose affect uric acid levels?
Fructose is the only sugar with a double mechanism for raising uric acid. When the liver metabolizes fructose, it rapidly depletes ATP (cellular energy). This ATP breakdown produces AMP, which is then converted to uric acid. Simultaneously, fructose metabolism generates organic acids that compete with uric acid for kidney excretion. The result is both increased production and decreased clearance of uric acid, a combination unique to fructose among all dietary components.
Is fruit bad for gout because of fructose?
Whole fruits contain relatively modest amounts of fructose along with fiber that slows absorption, plus vitamins and antioxidants. Most gout sufferers can eat whole fruits in moderation without problems. The concern is concentrated fructose sources: sugary drinks with HFCS, fruit juices (even 100% juice), dried fruits in large quantities, honey, and agave. A glass of apple juice delivers the fructose of several apples without the fiber, causing a faster and larger uric acid spike.
What is the difference between fructose and high-fructose corn syrup?
High-fructose corn syrup (HFCS) is a manufactured sweetener made from corn starch. The most common form, HFCS-55, contains 55% fructose and 45% glucose. Table sugar (sucrose) contains 50% fructose and 50% glucose. The fructose percentages are similar, so the gout impact is comparable. The real issue with HFCS is that it appears in enormous quantities in processed foods and beverages. A single 355ml can of soda contains about 22g of fructose, equivalent to the fructose in about 4 apples.