In the mood for something sweet? Then reach for the healthy alternative: fruit. But that only applies to certain fruits with little fructose. Because too much fruit can also be unhealthy. Some are real sugar bombs. Find low-sugar fruit here!
Did you know that fructose can make you fat? Yes, the natural sweetness from fruit is of course healthier than refined household sugar.
Nevertheless, you should prefer fruits with little fructose and not eat large amounts of fruits with a lot of fructose.
With fresh fruit, it's easy to forget how much sugar you're actually consuming. It really is a lot.
By the way, this can also be noticeable in our stomach. Too much is simply too much. You can get abdominal pain or a bloated belly. And that even if you don't have fructose intolerance.
There is a certain tolerance level up to which even fructose intolerant people can eat fruit. Of course, fruit varieties with little sugar are best.
And even if you want to lose weight, you should prefer fruit with little fructose.
We tell you which fruits are low in fructose and which you can eat without worrying.
Table of contents
35 fruits with particularly low carbs!
This is why fruit with little fructose is healthier
Fructose can't be unhealthy, can it? It sounds so healthy. Well, unfortunately it can. And it can if we overdo it.
Nevertheless, sugar from fruit is "healthier" than conventional sugar. So not directly the sugar, but the supplier for it. In other words, the fruit. In other words, fruit contains lots of vitamins, minerals and secondary plant compounds.
But it is nevertheless the case that fructose is quite normal simple sugar. This form of sugar enters the blood particularly quickly.
Did you know that fructose is a component of table sugar (sucrose)? Sucrose = 1 part fructose + 1 part glucose (dextrose).
100 grams of fructose provide about 400 calories, the same as dextrose.
If you have a choice between fruit with little fructose and fruit with a lot of sugar, go for the first option.
I find this video on the subject of fructose, which I recently saw on YouTube, particularly exciting. Watch it, it will really surprise you!
Table: fruit with little fructose
If you are looking for a clear table for fruit with low fructose, then you should take a close look here. In this overview you will find all fruits with low sugar content.
| Fruit variety | Fructose per 100 g |
|---|---|
| Avocado | 0,4 g |
| Rhubarb | 1 g |
| Clementines | 1,3 g |
| Blackberry | 1,4 g |
| Cranberry | 1,9 g |
| Lemon | 2,5 g |
| Raspberry | 2,5 g |
| Strawberry | 2,7 g |
| Apricots | 3,5 g |
| Elderberry | 3,6 g |
| Plum | 3,7 g |
| Currant | 4 g |
| Papaya | 4 g |
| Blueberry | 4,3 g |
| Grapefruit | 4,1 g |
| Sour cherry | 4,5 g |
| Gooseberry | 4,5 g |
At what point is a fruit variety considered low in sugar?
There is no very precise definition of this. However, fruit varieties that contain less than 6 grams of fructose per 100 grams of fruit are referred to as such. Anything above this is considered high in sugar and should only be enjoyed in moderation.
You should not consume more than 80 grams of fructose per day. According to experts, a healthy body should be able to metabolize between 25 and 80 grams of fructose without serious digestive problems.
Examples
- Three medium apples contain about 27 grams of fructose.
- Beverages sweetened with fructose come to 40 grams of fructose per liter.
17x fruit with little fructose
Here is a list of fruits that contain little sugar. You can eat a lot of them.
Finally, I'll tell you the biggest sugar bombs - here's a quick preview. You should limit yourself with these sugar traps: Grape, cherry, apple, pear and dried fruit.
1. avocados
100 grams of avocado contains 0.4 grams of fructose and 160 calories.
Yes, you read that right. Avocados are botanically considered a fruit and not a vegetable.
The butterfruit contains many calories but little fructose.
Although the calorie balance is considerable, avocados are healthy. You'll find vitamins B6, C and E in them. Also, a lot of potassium, calcium, iron and phosphorus.
Mhh delicious! Avocado spread with cream cheese!
2. rhubarb
100 grams of rhubarb contains 1 gram of fructose and 21 calories.
Second place among the fruits with the lowest sugar content goes to rhubarb. But that's another story. Because rhubarb is not actually a fruit, but a vegetable.
But in the kitchen it is used like fruit, so we turn a blind eye. :)
Rhubarb is delicious as a cake, compote or jam.
You simply must taste this low carb rhubarb pie!
3. clementines
100 grams of clementine contains 1.3 grams of fructose and 54 calories.
Tangerines and clementines should be on your menu if you're looking for fruit with low fructose. Especially in winter, these citrus fruits are great sources of vitamin C and are also well tolerated by people with fructose intolerance.
Clementines are particularly digestible because they contain less fruit acid than tangerines. The sweet and sour fruits are said to boost fat burning and prevent cravings.
4. blackberries
100 grams of blackberries contain 1.4 grams of sugar and 43 calories.
They taste really sour, don't they? No, not really. Blackberries are only sour if they were harvested too early. They do not ripen any more. Only when they are really ripe, they can become very sweet.
You can also tell by the sugar content. Ripe blackberries contain more fructose than raspberries.
The black berries taste wonderful in yogurts, mueslis and as a snack. Like raspberries, blackberries also contain a lot of fiber.
So easy you bake blackberry muffins with cream cheese frosting!
5. cranberries
100 grams of cranberries contain 1.9 grams of fructose and 46 calories.
Have you ever eaten plain cranberries? That is, not dried, sugared or as juice? No? Give them a try! I think they are delicious.
Anyone who regularly suffers from urinary tract infections should definitely do this. Because with cranberries you not only get rid of mild infections, you can protect your bladder preventively with it.
I usually just snack on them at work. But you can also mix them into yogurt.
By the way, cranberries are also low-sugar fruits - they come to 3.5 g of fructose per 100 grams.
6. lemons
100 grams of lemons contain 2.5 grams of fructose and 30 calories.
Yes, even though they are terribly sour, lemons contain fructose. But of course quite little.
Lemons are said to help with weight loss and provide us with a lot of vitamin C. The acidity of the citrus fruit helps digestion and at the same time has an antibacterial effect.
By the way, limes have even less sugar. The green citrus fruits have 2 grams of fructose per 100 grams.
Of course, you can't just snack on lemons plain like other fruits with low fructose. Or at least very few can :) But they do wonderfully in smoothies and water.
Does drinking lemon water really help you lose weight?
7. raspberries
Raspberries contain 2.5 grams of sugar per 100 grams and 53 calories.
In a smoothie, as a snack, in muesli, in yogurt - I love raspberries. Preferably very fresh from the garden. Very many berries are fruits with little sugar.
Raspberries are the star among berries, at least in terms of sugar content. They also provide the most fiber of all berries, which quickly fill you up and stimulate digestion.
By the way, raspberries also harmonize wonderfully with cottage cheese or curd cheese.
Mega delicious: Quinoa porridge with raspberry banana cream!
8. strawberries
100 grams of strawberries contain 2.7 grams of fructose and 33 calories.
Although strawberries are sweet, they belong to the fruit with low fructose.
If you take it very strictly, strawberries should not actually be on the list of fruits with low fructose. Botanically speaking, strawberries are nuts - to be precise, they are nuts.
But we do not want to be so strict. :)
I love strawberries as a snack. In yogurt, cake, cereal or smoothie they also do very well.
Super refreshing - Quick strawberry iced tea without sugar!
9. apricots
100 grams of apricots contain 3.5 grams of fructose and 48 calories.
I love apricots. Best simply bare or mixed with yogurt. Of course, they also taste wonderful as jam. Or in smoothies.
You will find in it a whole range of B vitamins, vitamin C, phosphorus, potassium, calcium and carotene.
You can tell if an apricot is ripe when you squeeze it. Give it a little, then you can eat it. If it is hard like a stone, you should put it aside for a few days.
Sweet curd gnocchi with apricot jelly
10. elderberries
100 grams of elderberries contain 3.6 grams of fructose and 54 calories.
Have you ever sprinkled fresh elderberries on muesli? The taste is really incomparable! Elderberries contain many secondary plant compounds. In addition, a lot of vitamin C and vitamins of the B-series, tannins, magnesium, potassium and iron.
They are said to be particularly healthy for the kidney and bladder. They strengthen the immune system and protect our bodies from free radicals.
11. plums
100 grams of plums contain 3.7 grams of fructose and 46 calories.
Like almost all sugar-free fruits, plums consist mainly of water. In addition, you will find many minerals and trace elements such as calcium, potassium, iron, zinc and magnesium. Also vitamins A, C and E, as well as a number of B vitamins.
First and foremost to mention: Egg plums with just 3.7 grams of fructose per 100 grams.
12. currants
100 grams of currants contain 4 grams of fructose, 36 calories.
Did you know that black currants contain a lot of vitamin C? They even top the list of domestic fruit varieties.
At the same time, you'll find a lot of pectin in it. This is a dietary fiber that stimulates digestion.
Currants taste relatively sour. Therefore, I do not like them in yogurts so much. But as a normal snack or mixed with other fruit in fruit salad tastes delicious :)
13. papaya
100 grams of papaya contains 4 grams of fructose and 32 calories.
Among the fruits with the lowest sugar content, papayas must not be missing, of course. The orange exotic fruit can be eaten ripe or still green. The riper it is, the more sugar it produces.
In Thailand, the fruit is eaten when it is not yet ripe. One prepares from it papaya salad, which tastes really wonderful!
By the way: You can also eat the seeds. They taste spicy and go well in salads.
Ripe papaya tastes good in smoothies, yogurts or fruit salad.
14. blueberries
100 grams of blueberries contain 4.3 grams of fructose and 42 calories.
They are often called the healthiest fruit in the world and end up at the top of the popularity scale: Blueberries, blueberries or huckleberries.
They are good for the heart, lower cholesterol and are even said to help against sore muscles.
But also for those who want to get rid of a few kilos, the blue berry has quite something to offer: With every bite, the berries are supposed to get rid of fat pads.
The reason for this are the anthocyanins contained, which give the healing berry its color and ensure the breakdown of fat cells in us.
Juicy breakfast muffins with oatmeal and blueberries!
15. grapefruits
100 grams of grapefruit contains 4.1 grams of fructose and 42 calories.
Grapefruits are recommended in many diets. The slightly tart fruits are supposed to boost our digestion and thus melt fat pads faster.
You can find in it vitamin C, A and B vitamins. Also calcium, magnesium and potassium.
Grapefruits taste delicious as juice. But please homemade, purchased juice is pumped full of sugar.
19 amazing facts about grapefruits you need to know!
16. sour cherries
100 grams of sour cherries contain 4.5 grams of fructose and 50 calories.
Dark red, shiny and bursting with delicious fruit juice: heart cherries. A dream in red, but unfortunately taboo on a low-fructose diet.
Sour cherries are fine, though. You can make juice from them and mix it with Erythritol* offset. Alternatively Birch sugar*.
Those who are particularly tough eat the sour cherries pure.
17. gooseberries
100 grams of gooseberries contain 4.5 grams of fructose and 44 calories.
The rumor that gooseberries are terribly sour and therefore hardly edible is very persistent. But actually this is not true at all.
Indeed, it is important to wait until the fruits are really ripe. Then they get a sweet taste.
The problem is that gooseberries are harvested green for the supermarket.
It tastes better from the market, where some farmers sell fresh and ripe fruit. Or, of course, directly from the bush in your own garden.
In which fruit is the most fructose?
Among the fruits with a very high fructose content are bananas. This fruit contains the most fructose when the fruit is very ripe - to be precise, 100 grams of bananas contain up to 15 grams of fructose. Dried fruits are also taboo for you - keep in mind that 100 grams of raisins contain a whopping 33 grams of fructose.
Beware of these sugar traps:
- All kinds of dried fruit
- Very ripe bananas
- Grapes
- Sweet cherries
- Rosehip
- Apple
- Pear
- Mango
- Cherry
- Melon
Our conclusion
Fruit with less fructose often contains fewer calories. Even if fruits are basically healthy, you should be careful not to eat too much sweet fruit.
The riper the fruit, the higher the fructose content. Thus, many who suffer with fructose intolerance have no problem eating a relatively green banana. But when it is really ripe and yellow, it gives them a stomachache.
Enjoy! :)
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