Fructose is an important sugar to know about since it is in so many foods we may not be aware of. This may be a concern if you need to monitor your sugar intake and/or your carbohydrates. By itself, fructose, is a naturally-occurring sugar found in fruits. As part of processed foods, however, it can be in a variety of foods sold in your marketplace.
Fresh Foods
Tree fruits are known for being high in fructose, states the USDA. Tree fruits include apples, bananas, grapes and citrus fruits. Fructose is found in sweetened and unsweetened apple sauce. Any food containing these fruits as the main ingredient will contain high levels of fructose states the USDA. This includes baby foods.
Pears are another tree fruit high in fructose claims nutritiondata.com. Canned, with or without syrup, bottled and/or fresh versions contain this sugar. Processed foods made with pears include sweetened pears, poached pears, fruit cocktail and baby foods.
A popular fruit found in Southern U.S. cuisine is the agave fruit. This tree fruit, according to the USDA, contains one of the highest levels of fructose.
Melons and berries are rich in fructose. Melons include watermelon, cantaloupe and honeydew varieties. Berries include blueberries, raspberries, huckleberries and blackberries.
Dried Fruits
Dried fruits contain concentrated amounts of fructose, thereby increasing their sugar content, states nutritiondata.com. Dried fruits in this category include figs, dates, pineapple, apples and raisins.
Sauces and Toppings
Fructose is found in a variety of toppings and sauces. Some foods rich in this sugar include sweet and sour sauce, molasses, barbecue sauce, fruit salsa and honey, according nutritiondata.com. Salad dressings such as honey mustard, Italian, Ranch and raspberry vinaigrette are in this category. Fruit jellies and jams can be high in fructose. Ice cream toppings such as pineapple, caramel, strawberry, apple and blueberry can contain notable amounts of this sugar, according the USDA.
Beverages
Ready-made drinks are usually high in fructose. These drinks include caffeinated and decaffeinated carbonated beverages of all flavors. Pops, soft drinks and white drinks are included as carbonated beverages. Fruit drinks contain fructose. Fruit drinks, according to the USDA, can contain a mixture of water and sugar plus some fruit juice. Cranberry drink mixes are known for being high in fructose and sugar.
Fruit juices such as agave, apple and pear contain large amounts of fructose. Other fruit juices include grape, mango, pomegranate, orange and/or grapefruit varieties.
Processed Foods
Commercially-prepared foods can contain high levels of fructose. Products you would not think are sweet may use this ingredient. Ketchup and condiments, soups, sweet pickles, frozen foods, boxed breakfast cereals, canned foods, boxed dinners, breads and crackers may contain large amounts of fructose.
Commercially-prepared baked goods such as cakes, brownies, pies, energy bars, cookies, croissants and doughnuts are usually high in fructose. It is important to read the food labels to find out exactly how much of this sugar is used. When reading the ingredients, the higher up in the ingredient list a product is, the more the food contains of it.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- USDA
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