Lustig • Sugar's Bitter Truth: Toxin in Diet

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Food NameFiberSugars 
Milk, human0.06.9
Milk0.05.2
Milk, cow's, fluid, whole0.05.3
Milk, cow's, fluid, whole, low-sodium0.04.5
Milk, calcium fortified, cow's, fluid, whole0.05.2
Milk, calcium fortified, cow's, fluid, 1% fat0.05.2
Milk, calcium fortified, cow's, fluid, skim or nonfat0.04.9
Milk, cow's, fluid, other than whole ("lowfat")0.05.1
Milk, cow's, fluid, 2% fat0.05.1
Milk, cow's, fluid, acidophilus, 1% fat0.05.2
Milk, cow's, fluid, acidophilus, 2% fat0.05.1
Milk, cow's, fluid, 1% fat0.05.2
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat0.05.1
Milk, cow's, fluid, filled with vegetable oil0.04.7
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Robert Lustig: Sugar Is Poison in Diet

Robert Lustig is Professor of Clinical Pediatrics, in the Division of Endocrinology at the University of California, San Francisco, School of Medicine. In 2009, he gave a lecture called "Sugar: The Bitter Truth" in which he argued that:

  • Excessive consumption of sugar is the main reason that the numbers of obese and diabetic Americans have skyrocketed in the past 30 years.
  • Sugar and high-fructose corn syrup, because of the unique way in which we metabolize fructose and at the levels we now consume it, cause fat to accumulate in our livers followed by insulin resistance and metabolic syndrome, and so trigger the process that leads to heart disease, diabetes and obesity.
  • You are more likely to get cancer if you’re obese or diabetic than if you’re not, and you’re more likely to get cancer if you have metabolic syndrome than if you don’t.
  • A high-fructose intake consisting of soft drinks, sweetened juices or bakery products can increase the risk of metabolic and cardiovascular diseases.
  • Cancer researchers now consider that the problem with insulin resistance is that it leads us to secrete more insulin, and insulin actually promotes tumor growth.
  • Sugar has unique characteristics, specifically in the way the human body metabolizes the fructose in it, that make it uniquely harmful.
  • Hepatic fructose metabolisum leads to all the manisfestations of the Metabolic Syndrome: hypertension, de novo lipogenesis, dyslipidemia, and hepatic steatosis, inflammation, hepatic insulin resistance, obesity, CNS leptin resistance promoting continuous consumption.
  • Fructose ingestion interferes with obesity intervention.
  • Fructose is a chronic toxin.

Our Sugar-Related Nutrient Databases

Individual sugars: Fructose, galactose, glucose, lactose, maltose, sucrose.
Multiple sugars: Fructose, glucose and sucrose.
UK Nutrient Databank: Glucose, galactose, fructose, sucrose, maltose, lactose and total sugars in foods commonly available in the UK.

Usage Notes

If you want to reduce refined sugar from your diet or increase your fiber consumption, this food finder searchable sugar and fiber database will help you identify foods with the optimal sugar and fiber contents.

  • Sugar and fiber contents are in grams and calculated per 100g of food. The sugar content includes fructose, sucrose, glucose, lactose, galactose and maltose.
  • This sugar and fiber database contains approximately 7,000 most common food items.
  • We also provide a special Fructose Counter that contains the specific fructose content of foods. This Fructose Counter is combined with the Sucrose and Glucose Counter and has fructose content of approximately 500 common foods.
  • Click on column header to sort foods by name or by fiber or total sugar content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Fructose and Sucrose Contents of Fruits

List of 100 fruits or fruit products highest in fructose and their sucrose contents. Fructose and sucrose are in grams per 100 grams of food weight.



Fructose and Sucrose in Fruits Fructose Sucrose

Dates, medjool 31.95 0.53

Raisins, seedless 29.68 0.45

Figs, dried, uncooked 22.93 0.07

Dates, deglet noor 19.56 23.84

Peaches, dried, sulfured, uncooked 13.49 15.42

Apricots, dried, sulfured, uncooked 12.47 7.89

Plums, dried (prunes), uncooked 12.45 0.15

Jackfruit, raw 9.19 0.42

Blueberries, wild, canned, heavy syrup, drained 9.02 0.01

Blueberries, canned, light syrup, drained 8.43 0.41

Nance, canned, syrup, drained 8.18 0.07

Grapes, red or green (European type, such as Thompson seedless), raw 8.13 0.15

Sapote, mamey, raw 7.66 4.09

Grape juice, canned or bottled, unsweetened, with added ascorbic acid 7.36 0.04

Grape juice, canned or bottled, unsweetened, without added ascorbic acid 7.36 0.04

Applesauce, canned, sweetened, without salt (includes USDA commodity) 7.27 1.00

Pineapple, canned, heavy syrup pack, solids and liquids 7.20 2.20

Papaya, canned, heavy syrup, drained 6.78 38.37

Pineapple, canned, juice pack, solids and liquids 6.50 0.25

Juice, apple and grape blend, with added ascorbic acid 6.46 0.74

Pomegranate juice, bottled 6.37 0.00

Cherimoya, raw 6.28 0.66

Pears, raw 6.23 0.78

Tamarind nectar, canned 6.07 0.13

Apples, raw, without skin 6.03 0.82

Guanabana nectar, canned 5.94 0.00

Apples, raw, with skin 5.90 2.07

Pears, canned, heavy syrup pack, solids and liquids 5.90 1.40

Juice, apple, grape and pear blend, with added ascorbic acid and calcium 5.89 0.55


Fructose and Sucrose in Fruits Fructose Sucrose

Applesauce, canned, unsweetened, with added ascorbic acid 5.88 1.13

Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA 5.88 1.13

Pears, canned, juice pack, solids and liquids 5.80 0.60

Apple juice, canned or bottled, unsweetened, with added ascorbic acid 5.73 1.26

Apple juice, canned or bottled, unsweetened, without added ascorbic acid 5.73 1.26

Kiwifruit, gold, raw 5.68 0.05

USDA Commodity pears, canned, light syrup, drained 5.67 0.35

Guava nectar, canned 5.57 0.21

Persimmons, japanese, raw 5.56 1.54

Mango nectar, canned 5.56 1.02

USDA Commodity pears, canned, juice pack, drained 5.40 0.67

Cherries, sweet, raw 5.37 0.15

Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids 5.19 2.20

Pears, canned, light syrup pack, solids and liquids 5.10 1.10

USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, solids and 5.04 0.03

Blueberries, raw 4.97 0.11

Plantains, yellow, fried, Latino restaurant 4.86 11.93

Bananas, raw 4.85 2.39

USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, drained 4.85 0.03

Nance, frozen, unsweetened 4.73 0.00

Mangos, raw 4.68 6.97

Kiwifruit, green, raw 4.35 0.15

Grapes, muscadine, raw 3.92 0.57

Pears, canned, water pack, solids and liquids 3.90 0.30

Pineapple juice, canned, unsweetened, with added ascorbic acid 3.81 1.53

Pineapple juice, canned, unsweetened, without added ascorbic acid 3.81 1.53

Abiyuch, raw 3.80 0.05

Papayas, raw 3.73 0.00

Blueberries, wild, frozen 3.71 0.00

Currants, red and white, raw 3.53 0.61

Cherries, sour, red, raw 3.51 0.80


Fructose and Sucrose in Fruits Fructose Sucrose

Peaches, canned, heavy syrup, drained 3.45 3.95

Watermelon, raw 3.36 1.21

USDA Commodity peaches, canned, light syrup, drained 3.25 1.82

Plums, raw 3.07 1.57

Melons, honeydew, raw 2.96 2.48

Feijoa, raw 2.95 2.93

Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red 2.70 1.00

tart cherries, canned)

Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water 2.56 3.50

Strawberries, raw 2.44 0.47

Orange juice, canned, unsweetened 2.43 4.06

Tangerines, (mandarin oranges), raw 2.40 6.05

Blackberries, raw 2.40 0.07

Raspberries, raw 2.35 0.20

Oranges, raw, navels 2.25 4.28

Orange juice, chilled, includes from concentrate 2.23 4.01

Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D 2.23 4.01

Orange juice, chilled, includes from concentrate, fortified with calcium 2.23 4.01

Strawberries, frozen, unsweetened 2.17 0.37

Pineapple, raw, extra sweet variety 2.15 6.47

Pineapple, raw, all varieties 2.12 5.99

Pineapple, raw, traditional varieties 1.94 4.59

Melons, cantaloupe, raw 1.87 4.35

Grapefruit, raw, pink and red, all areas 1.77 3.51

Clementines, raw 1.64 5.96

Peaches, raw 1.53 4.76

Nectarines, raw 1.37 4.87

Lemon juice, raw 1.10 0.43

Naranjilla (lulo) pulp, frozen, unsweetened 1.04 1.72

Apricots, raw 0.94 5.87

Plantains, green, fried 0.66 2.36


Fructose and Sucrose in Fruits Fructose Sucrose

Cranberries, raw 0.63 0.13

Lime juice, raw 0.61 0.48

Rowal, raw 0.50 12.50

Avocados, raw, Florida 0.25 0.00

Avocados, raw, all commercial varieties 0.12 0.06

Avocados, raw, California 0.08 0.06

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