| Food Name | Fructose | Sucrose | Glucose |
| Biscuit mix, dry | | 1.3 | 3.0 |
| Biscuit mix, prepared with water | | 1.0 | 2.4 |
| Bread, white | 1.5 | 0.1 | 1.8 |
| Bread, white, toasted | 2.2 | | 1.7 |
| Bread, whole wheat | 2.0 | | 1.6 |
| Bread, whole wheat, toasted | 2.3 | | 1.6 |
| Breakfast bar, meal replacement | 3.0 | 29.1 | 6.4 |
| Cake, fruit | 11.3 | 20.5 | 11.3 |
| Cake, sponge, jam filled | 3.9 | 35.7 | 8.1 |
| Cookies, animal crackers | 1.0 | 19.6 | 1.8 |
| Cookies, chocolate chip | 0.3 | 22.2 | 0.7 |
| Cookies, wafer chocolate | 1.3 | 37.2 | 0.2 |
| Crackers, rye | 0.9 | 1.3 | 0.5 |
| Doughnuts, cake-type | | 12.0 | 3.1 |
|
This sucrose, glucose and fructose counter contains the sugars' content in many
of the most common food items in the following categories:
- Baked Products
- Beverages
- Dairy Products
- Fast Food Entrees
- Fruit and Fruit Juices
- Grains and Cereals
- Legumes
- Meat and Poultry Products
- Nuts and Seeds
- Sugar and Sweets
- Vegetables, and other
- Miscellaneous items
The contents of fructose, sucrose and glucose are in grams and measured per 100
grams of edible food portion.
Fructose, sucrose and glucose content can be sorted by clicking on the column's
header. To reverse sort order, click the header again. This is the easiest way to
find foods with the highest fructose content, for example.
Click on page number at bottom right of the sugar table to browse the sucrose, glucose
and fructose counter.
Fructose
Fructose, or fruit sugar, is a simple monosaccharide found in many foods. It is
one of the three important dietary monosaccharides along with glucose and galactose.
Fructose is a white solid that dissolves in water – it is the most water-soluble
of all the sugars.
Honey, tree fruits, berries, melons, and some root vegetables contain significant
amounts of fructose, usually in combination with glucose, stored in the form of
sucrose. Fructose is a component of sucrose. Sucrose is a disaccharide derived from
the condensation of glucose and fructose. Fructose is derived from the digestion
of table sugar (sucrose).
High Fructose Corn Syrup
High-fructose corn syrup (HFCS) — also called glucose-fructose syrup in the UK,
glucose/fructose in Canada, and high-fructose maize syrup in other countries — comprises
any of a group of corn syrups that has undergone enzymatic processing to convert
some of its glucose into fructose to produce a desired sweetness.
In the United States, consumer foods and products typically use high-fructose corn
syrup as a sweetener. It has become very common in processed foods and beverages
in the U.S., including breads, cereals, breakfast bars, lunch meats, yogurts, soups
and condiments.
The most widely used varieties of high-fructose corn syrup are: HFCS 55 (mostly
used in soft drinks), approximately 55% fructose and 42% glucose; and HFCS 42 (used
in many foods and baked goods), approximately 42% fructose and 53% glucose. HFCS-90,
approximately 90% fructose and 10% glucose, is used in small quantities for specialty
applications, but primarily is used to blend with HFCS 42 to make HFCS 55.
In the U.S., high fructose corn syrup is among the sweeteners that have primarily
replaced sucrose (table sugar) in the food industry. Factors for this include governmental
production quotas of domestic sugar, subsidies of U.S. corn, and an import tariff
on foreign sugar; all of which combine to raise the price of sucrose to levels above
those of the rest of the world, making high fructose corn syrup less costly for
many sweetener applications.
Critics of the extensive use of high fructose corn syrup in food sweetening argue
that the highly processed substance is more harmful to humans than regular sugar,
contributing to weight gain by affecting normal appetite functions, and that in
some foods, high fructose corn syrup may be a source of mercury, a known neurotoxin.
Robert Lustig's Sugar: The Bitter Truth Lecture
This is one of the most watched videos discussing the effects of sugar in diet:
Sucrose
Sucrose (table sugar) is made from a low-sugar beet juice or sugar cane.
Sucrose includes raw sugar, granulated sugar, brown sugar, confectioner's sugar,
and turbinado sugar. It is made up of glucose and fructose.
Raw sugar is granulated, solid, or coarse, and is brown in color. It forms when
the moisture from the juice of the sugar cane evaporates.
Brown sugar is made from the sugar crystals from molasses syrup.
Confectioner's sugar (also known as powdered sugar) is finely ground sucrose.
Turbinado sugar is unrefined sugar made from sugar cane juice.
Glucose
Glucose, a monosaccharide (or simple sugar) also known as grape sugar or corn sugar,
is an important carbohydrate. The living cell uses it as a source of energy and
metabolic intermediate. Glucose is one of the main products of photosynthesis.
All major dietary carbohydrates contain glucose, either as their only building block,
as in starch and glycogen, or together with another monosaccharide, as in sucrose
and lactose. Some of the glucose goes directly toward fueling brain cells and erythrocytes,
while the rest makes its way to the liver and muscles, where it is stored as glycogen,
and to fat cells, where it can be used to power reactions which synthesize some
fats. Glycogen is the body’s auxiliary energy source, tapped and converted back
into glucose when there is need for energy.
Low-Fructose Fruits
List of fresh fruits ranked by fructose contents. Fructose contents are in grams per 100 grams of food weight. All fruits are raw (uncooked).
| Fructose (g) |
| Fresh Fruits Lowest in Fructose (100 g) |
| 0.1 |
| Avocados, all commercial varieties |
| 1.8 |
| Grapefruit, pink and red, all areas |
| 1.9 |
| Pineapple, traditional varieties |
| 2.1 |
| Pineapple, all varieties |
| 2.2 |
| Pineapple, extra sweet variety |
| 2.4 |
| Tangerines, (mandarin oranges) |
| 3.5 |
| Currants, red and white |
| Fructose (g) |
| Fresh Fruits Lowest in Fructose (100 g) |
| 6.1 |
| Apples, golden delicious, with skin |
| 8.1 |
| Grapes, red or green (European type, such as Thompson seedless) |
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