Letzte Aktualisierung am 9. September 2024 von Dr. Michael Zechmann-Khreis
How much fructose is in my food? Can I even eat that? These two questions are sometimes very difficult to answer in the case of fructose intolerance . The sugar content of foods, and therefore also the fructose content, can vary greatly. Exact details are therefore not useful. However, a good fructose table can provide guidance. Read here which fructose tables are good and which tools are available to help you master your everyday 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 with fructose and glucose values and consumption recommendations is therefore based on many years of our own research, hundreds of thoroughly researched studies and the experience of hundreds of thousands of sufferers. This makes our data the best available in the world. 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 entire table with approx. 1000 foods (and 3 million packaged products to scan) in our “Ask Ingrid” app. You can use this app four times a day free of charge (scan and food search). If you want unlimited use of our app, please take out a subscription. The annual subscription costs 8 cents per day. This income is essential for the financing of this project and helps us to continue our work here. If you like the app, please give 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.
- We have also included the community rating from the Frag Ingrid app in the last columns. This shows how people with fructose intolerance indicate their own tolerance to the food.
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 Karenzphase”, 5th edition, Berenkamp Verlag, 2017
+ App Frag Ingrid
Image credits: Icons by Fathema Khanom, freepik, modified
