Foods, High in Fructose, Sorbitol, Fructans and FODMAPs

Amount of Fructose, Glucose, Sorbitol and Fructans in Foods

Foods, problematic in fructose malabsorption (FM) are:

• High in fructose
• High in sorbitol
• Have high fructose-to-glucose ratio (>1)
• High in fructans or other FODMAPs (problematic only for some persons with FM)

Table 1: Foods, high in fructose, glucose, sorbitol, fructans and other FODMAPs (N/A = data non applicable)

FOOD	Fructose (g/100g)	Glucose (g/100g)	Fructose-to-Glucose Ratio	Sorbitol and other polyols (g/100g); Fructans, FODMAPs (g/serving)
High Fructose Corn Syrup (HFCS55)	39,05	31,95	1,22	0
HONEY	38.38 (31-44)	30.31 (23-41)	1,23 (0,76-1,86)	3-4g oligo-saccharides (15)
“LOW CALORIE” FOODS and SOFT DRINKS	< 3	< 3	N/A*	Check labels for Sugar alcohols (Polyols)
“SUGAR FREE” CHEWING GUM	0	0	N/A	~1,3-2,2g of sorbitol or xylitol / stick
VITAMIN and MEDICATION SYRUPS (for children)	N/A	N/A	N/A	Milk of Magnesia: 6g / dose; theophylinne: 26g /dose
PRUNES	Up to 23	Up to 30	0,77	Up to 15
PRUNE JUICE	14,0	23,0	0,61	12,7
AGAVE SYRUP	42-70	6-33	> 1.5	N/A
APPLES, dried	28,60	10,12	2,83	2,56
CHERRIES (sweet)	Up to 7,2	4,7	1,53	12,6
PEAR JUICE	5-9	1-2	4,5-5	1,1-2,6
PEARS, raw	6,23	2,76	2,25	3,59 (8)
APPLE JUICE	6,40	2,40	2,67	0,56
APPLES, raw	5,74	2,03	2,83	0,51
DATES, medjool	31,95	33,68	0,95	1,5
PEACHES, dried	13,49	12,83	1,05	5,41
APRICOTS, dried	4,88	9,69	0,50	4,60
PEACHES, raw	1,23	1,03	1,19	0,89
RAISINS	31,6	31,20	1,01	0,85
PLUMS, raw	Up to 4,0	Up to 5,05	0,72	Up to 2,8
APRICOTS, raw	0,73	1,87	0,50	0,82
COMPOTES (canned fruits + syrup)	3-8	3-8	~ 1	N/A
KAKI	8	7	1,14	N/A
POMEGRANATE	7,90	7,20	1,10	N/A
WATERMELON	3,92	3,02	1,94	N/A
GRAPES	7,44	7,18	1,04	Traces of sorbitol
SWEET POTATOE in skin, boiled	0,50	0,57	0,88	N/A
KIWI	4,60	4,32	1,06	N/A
FIGS, dried	23,50	25,70	0,91	N/A
MANGO	2,60	0,85	3,05	N/A
PAPAYA	17	17	1	27 g of sucrose, also contains xylitol
WHEAT (BREAD, PASTA, PASTRY,,,)	N/A	N/A	N/A	1-2,5 g of fructans / serving
ONION, SPRING ONION	N/A	N/A	N/A	2g/s.
LEEK	N/A	N/A	N/A	6g/s.
ASPARAGUS	0,99	0,81	1,23	2,6g/s.
JERUSALEM ARTICHOKES	1,73	0,76	2,28	15g/s.
GLOBE ARTICHOKE	N/A	N/A	N/A	6g/s.
DANDELION GREENS	N/A	N/A	N/A	3g/s.
CHICORY ROOTS	N/A	N/A	N/A	30g/s.
CHICORY (coffe substitutes)	N/A	N/A	N/A	3g/s.
HONEY MELON	1,30	0,62	2,10	N/A
ORANGE JUICE	up to 5,3	2,4	2,20	0
RYE WHOLE MEAL BREAD	1,06	0,72	1,47	N/A
BLUEBERRIES	3,35	2,47	1,36	N/A
TOMATO	1,36	1,08	1,26	N/A
GREEN PEAS	1,31	0,96	1,36	N/A
LEGUMES (beans),BROCCOLI, BRUSSEL SPROUTS, CARROTS, CAULIFLOWER	< 1,3	< 1,3	N/A	Galactans, raffinose, cellulose
GRAPE (WHITE) JUICE	7,5	7,1	1,05	0
ORANGES, PINEAPPLE, BLACKBERRY, GOOSEBERRY, RASPBERRY, STRAWBERRY	2-4	2-3	0,7-1,10	Strawberries and raspberries contain xylitol (20)
WINE, sweet	0,41	0,38	1,08	N/A
ZUCCHINI	1,02	0,90	1,13	N/A
GREEN CABBAGE	0,90	0,81	1,11	N/A
CARAMEL	N/A	N/A	N/A	Various sugars, oils, proteins, milk
BARLEY MALT SYRUP	Traces	~1g	N/A	~1g sucrose, ~6g complex sugars, ~5-6g maltose / tbsp
BROWN RICE SYRUP	0	0,6-1,6g /tbsp	N/A	~6g complex sugars, ~6g maltose / tbsp
MAPLE SYRUP	Traces	Up to 2g / tbsp	N/A	~2g sucrose / tbsp
CORN SYRUP (GLUCOSE SYRUP)	Traces	Various amounts	N/A	Various amounts of sucrose, maltose, and oligosaccharides
CORN SYRUP SOLIDS (DRIED GLUCOSE)	0	Various amounts	N/A	N/A
BANANA	3,8	4,5	0,84	0
SUCROSE	50	50	1	0

For explanation see low fructose diet in frucose malabsorption.  Check also nutrition guide: foods safe to eat, to try or to avoid in FM

Related Articles:

• Foods to avoid in IBS – Low-FODMAP Diet
• Hereditary Fructose Intolerance (HFI)
• Food Poisoning
• Intestinal Parasites
• Food Allergies
• Celiac Disease
• Lactose Intolerance
• Small Intestinal Bacterial Overgrowth (SIBO)

References:

1. Foods with high fructose, sorbitol, or F:G ratio  (fructose.at)
2. Foods, high in fructose  (nutrition.whatfoods.com)
3. Foods, high in fructose  (nutritiondata.com)
4. FODMAPs  (virginia.edu)
5. Sorbitol in pears  (whfoods.com)
6. Fructose and sorbitol in fruit juices  (hini.org)
7. White grapes fructose and sorbitol content  (nutritionj.com)
8. Honey sugars  (honey.com)
9. Glucose (corn) syrup  (starch.dk)
10. Carica papaya contains xylitol  (appliedhealth.com)
11. Brown rice syrup ingredients  (briess.com)
12. Barley malt ingredients  (edenfoods.com)
13. Raffinose sources  (drweil.com)