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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The information provided on the Food Intolerance Network website is no substitute for a visit to a registered dietician, nutritionist or a doctor. The information that you will find here may not be used as a substitute for professional advice and treatment by a medical professional or approved and registered dieticians. The content of the Food Intolerance Network website may not be used as a basis or means for any form of self-diagnosis.

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