Fructose table

Thank you for downloading and printing our fructose table. Please carefully read the information about using this table. Info on fructose malabsorption can be found in our fructose articles.

good fruitsThe sugar content of foods can vary widely. Depending on the variety, location or harvest time, e.g. the fructose content and glucose content of an apple change significantly. Therefore you have to be careful with fructose tables you may find on the net.

  • The values in this fructose table are calculated from mean values. Since most products may experience natural fluctuations, these values are only a rule of thumb.
  • Values are only given if we have found values in the scientific literature. If no value is displayed, this does not mean that the food is free of this substance! This is only the case if “0” is listed.
  • The values are given in grams per 100 grams of food
  • The contens are given in total fructose content (and total glucose content). This always includes the free fructose and half the sucrose value, since sucrose (“sugar”) consists of 1 molecule of fructose and 1 molecule of glucose.
  • If the ratio of fructose to glucose (last column of the table) is less than or equal to 1, then the food tends to be more tolerable (the tolerability also depends on other factors).
  • For tolerability, various factors such as degree of ripeness, storage, amount consumed, variety etc. are crucial. Therefore, we have established a “tolerability index” that evaluates individual foods in terms of their average tolerability. In addition to the above factors, we interviewed more than 800 people in an exclusive study.
  • The tolerability index is broken down to pictograms and displayed as a smiley. We have indicated in the left columns such smileys for the recommended intake in the elimination diet (ED) and the permanent diet/test phase (PD).
  • These smileys include all factors such as fructose, fructose-glucose ratio, sugar alcohol content (sorbitol & co), average consumption rates, etc.

Download the table in the formats Din A4 or US Letter:


Sources include:
nmi-Portal Redaktion,
Souci, S.W., Fachmann, W., Kraut, H.; Food Composition an Nutrition Tables; Wissenschaftliche verlagsgesellschaft; 2016
Herrmann, Karl; Inhaltsstoffe von Obst und Gemüse; Verlag Ulmer; 2001
Zechmann, M. "Erste Hilfe nach der Diagnose - So meistern Sie die Karenzphase", 5. Auflage, Berenkamp Verlag, 2017
Zechmann, M; Masterman, G; "Food Intolerances: Fructose Malabsorption, Lactose and Histamine Intolerance", 1st edition 2013

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LisaAnne's Avatar
LisaAnne replied the topic: #457 11 months 2 weeks ago
Thank you so much for this table! It confirms what I have been experiencing. Only the items with a double smile work for me. I am still in the elimination phase. I hope to one day eat squash (pumpkin) again at least. Now that I've been eliminating though, the smallest fructose brings immediate nausea, which I never had before. This affliction has been so painful and caused so much turmoil in my life. I wish I would have know the problem sooner. It is difficult to give up all the fruits and vegetables as they are so delicious and healthy too. If I were younger I would become a scientist and look for a cure. I crave sweets. I guess I will try dextrose soon. Has anyone had good luck eating dextrose--not to help with the fructose but just to have something sweet to eat? What sweets have you found you can eat?
Bee's Avatar
Bee replied the topic: #331 5 years 5 months ago
I don't drink beer, but I can drink some white wines, no red ones though...
MrSmith's Avatar
MrSmith replied the topic: #329 5 years 5 months ago
I don't know exact amounts, but I know that the more refined a beer is, the less fructose is in it. You should avoid fruit flavored beers or any beer mixes. Wheat beers (in Germany called Hefeweizen or Weissbier) are bad, too.
I tolerate one or two normal lagers like Bud, Bud light, Coors and so on very good.
AllisonT's Avatar
AllisonT replied the topic: #326 5 years 5 months ago
Does anyone know how much fructose and sorbitol lager beer has?


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