Fructose table and list
Letzte Aktualisierung am 23. August 2026 von Dr. Michael Zechmann-Khreis
How much fructose is in my food? Can I even eat this? These two questions can sometimes be very difficult to answer if you have fructose intolerance . The sugar content of foods—and thus their fructose content—can vary widely. Therefore, exact figures aren’t very helpful. However, a good fructose chart can provide some guidance. Read on to find out which fructose charts are helpful and what tools are available to help you manage your daily life despite fructose intolerance.
Ingredients may vary
Depending on the variety, location or harvest time, the fructose and glucose content of an apple of the same variety, for example, can vary greatly. Therefore, you have to be careful with tables and lists with fructose contents. These values are always only average values, they are never exact figures. Tables and lists such as the one below are for your guidance and should not be regarded as exact specifications. It makes much more sense to rate foods according to compatibility and label them with a traffic light system. However, this is time-consuming and difficult.
Traffic light system in fructose tables makes sense
Our table of fructose and glucose values, along with consumption recommendations, is therefore based on our own many years of research, thousands of studies we’ve reviewed, and the experiences of hundreds of thousands of people affected by this condition. This makes our data the best available worldwide. You can access this data by installing the “Ask Ingrid!” app.
The advantage of the app is that you can set filters, specify your intolerances and then see in the community rating how other people with your intolerance combination have tolerated the food in question. There are now hundreds of thousands of ratings, which means that the food is rated extremely well and meaningfully. Just try it out:
Fructose tolerance index
As various factors such as degree of ripeness, storage, amount consumed, variety, etc. are decisive for tolerance, we have created a tolerance index that rates individual foods in terms of their average tolerance for fructose intolerance. Not only are the above factors included in this index, but over 800 affected people were also surveyed in a separate study. The index is broken down into pictograms and displayed as a smiley. This index is unique and is based on years of research.
The table for fructose
This table shows a few examples of foods. You can find the complete table with over 7,000 foods (and over 3.5 million packaged products to scan) in our app “Ask Ingrid. “ You can use this app for free with limited features. If you’d like unlimited access to our app, please sign up for a subscription. An annual subscription costs 8 cents per day. This revenue is essential for funding this project and helps us continue our work here. If you like the app, please leave us a good review in the App Store. If you don’t like it, please give us feedback here. Thank you for your support!
Legend:
KP: Elimination phase | DE: Permanent diet | F: Fructose | G: Glucose |
Community: This is how many people state that the food is well tolerated
Green smiley: suitable | yellow smiley: test individually | red smiley: not suitable
All figures in g/100g
| Nahrungsmittel | KP | DE | F | G | Verträglich laut Betroffenen |
|---|---|---|---|---|---|
| Agavensirup |  | | 56 | 12 | 23% |
| Ahornsirup | |  | 30 | 30 | 42% |
| Amarant |  | | 0,8 | 0,8 | 78% |
| Apfelessig | | | 0 | 0 | 70% |
| Avocado | | | 0,2 | 0,4 | 82% |
| Birne | | | 7,2 | 2,8 | 6% |
| Brokkoli |  | | 1,1 | 0,7 | 68% |
| Brombeere | | | 3,2 | 3 | 71% |
| Cashew | | | 2,9 | 3 | 40% |
| Erbsen | | | 3 | 3 | 39% |
| Erdnüsse | | | 1,4 | 1,4 | 46% |
Fructose table: How to read this list correctly?
The smileys include sorbitol and other tolerance factors such as degree of ripeness, usual amount consumed, etc.
- The values in our fructose table are calculated from average values. As natural fluctuations can occur with most products, these values should only be seen as a rule of thumb.
- Values are only given if we have measured values. If no value is entered, this does not mean that the food is free of this substance! This is only the case if “0” is entered.
- We indicate the total fructose content (and total glucose content). This always includes the free fructose and half the sucrose value.
- In our most recent columns, we’ve also included the community ratings from the “Frag Ingrid” app. These ratings show how people with fructose intolerance rate their own tolerance for the food in question.
Sources
+ nmi-Portal editorial team, nmidb.de / Own research work nmi-Portal / Zechmann, M.
+ 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 Karimination diet”, 5th edition, Berenkamp Verlag, 2017
+ App Frag Ingrid