Since we know that fructose is much worse than glucose for our body and health, it’s good to choose fruits that balance those two monosaccharides.

The table below shows the most popular fruits and their sugar content. Pay attention to dried fruits and their sugar content!

Bear in mind, total metabolic fructose is the sum of fructose and half sucrose, since sucrose is split in the process of digestion into glucose and fructose.

Total Sugars GLUCOSE GALACTOSE FRUCTOSE SUCROSE LACTOSE MALTOSE TOTAL METABOLIC FRUCTOSE
Apples 13.3 2.3 7.6 3.3 9.3
Apricots 9.3 1.6 0.7 5.2 3.1 3.3
Avocado 0.9 0.5 0.2 0.1 0.3
Banana 15.6 4.2 2.7 6.5 6
Blackberries 8.1 3.1 4.1 0.4 4.3
Blueberries 7.3 3.5 3.6 0.2 3.7
Cantaloupe 8.7 1.2 1.8 5.4 4.5
Casaba melon 4.7 0.3 0
Cherries, sour 8.1 4.2 3.3 0.5 3.6
Cherries, sweet 14.6 8.1 6.2 0.2 1.3 6.3
Dates 64.2 44.6 22.3
Dried apricots 38.9 20.3 12.2 6.4 15.4
Dried figs 62.3 26.9 3.9 24.4 6.1 27.5
Dried mango 73
Dried papaya 53.5
Dried peaches 44.6 15.8 15.6 13.2 22.2
Dried pears 49
Dried prunes 44 28.7 14.8 0.5 15.1
Elderberries 7
Figs 6.9 3.7 2.8 0.4 3
Grapefruit, pink 6.2 1.3 1.2 3.4 2.9
Grapefruit, white 6.2 1.3 1.2 3.4 2.9
Grapes 18.1 6.5 0.4 7.6 0.1 7.6
Guava, strawberry 6 1.2 1.9 1 2.4
Guava 6 1.2 1.9 1 0.7 2.4
Honeydew melon 8.2
Jackfruit 8.4 1.4 1.4 5.4 4.1
Kiwi fruit 10.5 5 4.3 1.1 4.9
Lemon 2.5 1 0.8 0.6 1.1
Lime 0.4 0.2 0.2 0.2
Mamey Apple 6.5 1.1 3.7 1.6 4.5
Mango 14.8 0.7 2.9 9.9 7.9
Nectarine 8.5 1.2 6.2 3.1
Orange 9.2 2.2 2.5 4.2 4.6
Papaya 5.9 1.4 2.7 1.8 0.4 3.6
Peach 8.7 1.2 1.3 5.6 4.1
Pear, Bosc 10.5 1.9 6.4 1.8 7.3
Pear, D’Anjou 10.5 1.9 6.4 1.8 7.3
Pear 10.5 1.9 6.4 1.8 7.3
Pineapple 11.9 2.9 2.1 3.1 3.7
Plum 7.5 2.7 1.8 3 3.3
Pomegranate 10.1 5 4.7 0.4 4.9
Purple Passion Fruit or Granadilla 11.2 4 3.1 3.3 4.8
Raisins, Golden 70.6 32.7 37.1 0.8 37.5
Raisins 65 31.2 33.8 33.8
Raspberries 9.5 3.5 3.2 2.8 1 4.6
Starfruit 7.1 3.1 3.2 0.8 0.1 3.6
Strawberries 5.8 2.2 2.5 1 3
Tangerine 7.7
Watermelon 9 1.6 3.3 3.6 5.1
Zante currants 70.6 32.7 37.1 0.8 37.5

Original source: http://thepaleodiet.com/fruits-and-sugars/

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