Fructose is a type of naturally occurring sugar. In technical terms, it is called a "monosaccharide" which means it has a single molecule of sugar, making it one of the simplest forms of sweeteners. It is found naturally in certain foods, and it is extracted and formed into sucrose, high-fructose corn syrup and crystalline fructose.
Fruits
Fruits are high in water content, fiber, vitamins, carbohydrates and they have virtually no fat. They are also very sweet due to their high fructose content. Examples include apples, peaches, pears, bananas, oranges, grapes, berries, grapefruits, strawberries and dates.
Vegetables
Vegetables are high in fiber, water content, vitamins, minerals, and they are low in fat. They do not have as much sweetness as fruits, but they still contain fructose. Examples of these are broccoli, onions, asparagus, all forms of lettuce, carrots, cabbage, celery and sweet red peppers.
Sweeteners
Honey is a naturally occurring substance that is produced by bees. It is high in carbohydrates and it also contains fructose. Table sugar, powdered sugar, brown sugar, maple syrup, molasses and agave syrup all contain fructose as well. Agave is similar in appearance to honey, but it is a little more clear and runny.
Juices
Fruit juices are high in fructose. This comes from either natural sugar or from high-fructose corn syrup (HFCS) which is the processed version. Examples of these are orange juice, grape juice, pineapple juice, pomegranate juice and grapefruit juice. Applesauce is made from crushed up apples and it also has fructose.
Legumes
Legumes are characterized by seeds that have an external pod covering them for protection. They are high in fiber, protein, iron and some forms have fructose such as baked beans, lentils and peanuts.
Beverages
Beverages other than fruit juices can also have fructose. They are usually sweetened with high-fructose corn syrup. Examples include carbonated sodas like lemon-lime, ginger ale, root beer and cola, flavored waters, sweetened teas, sports drinks and sweet alcoholic beverages like dessert wine.
Eggs
Eggs are high in protein, cholesterol, choline, vitamin B12, amino acids and fat. Although they do not taste sweet, they have a small amount of fructose in them.
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