Berries Fructose Ranking: Lowest to Highest

Lowest Fructose Berries

Highest Fructose Berries

#8raspberries, raw1.7 g

#7strawberries, fresh, raw2.3 g

#6strawberries, raw2.8 g

#5blackberries, raw3.3 g

#4blueberries, wild, raw (alaska native)3.4 g

#3raspberries, fresh, raw3.6 g

#2blueberries, fresh, raw3.9 g

#1blueberries, raw4.9 g

Category Average: 3.2 g/100g

The average across 8 Berries foods with lab-measured data. Foods below this average are better-than-typical choices within this category.

How to Use This Ranking

The purine ranking is sorted from lowest to highest. Rank #1 is the lowest-purine food in the category. Foods in the top half (above median) should be consumed with more awareness of portion and frequency. The difference between adjacent ranks varies: in some categories, rank #5 and #10 might be only 10 mg apart; in others, the gap can be 100+ mg. Always check the actual milligram value, not just the position. Rankings do not account for fructose or alcohol — use individual food pages for a complete risk assessment.

ACR 2020 Guideline Context

The American College of Rheumatology recommends that gout patients focus on purine awareness rather than complete food group elimination. Within any category, there is a wide purine range. The goal is to shift toward lower-purine choices within categories you already eat, rather than eliminating entire food groups. This ranking helps you identify which specific items to prioritize and which to limit.

Japanese guidelines recommend under 400 mg of total dietary purines per day. Using this ranking, you can estimate how much of budget each food uses per typical serving.

How This Comparison Is Built

Every food in this comparison has been evaluated using a three-factor risk engine that independently assesses purine content, fructose level, and alcohol presence. Purine values come from two primary references — the USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025) and Kaneko et al. (Biol Pharm Bull 37(5):709-721, 2014, PMID: 24553148). Fructose data is sourced from USDA SR28 Food Composition Tables. The verdict system follows ACR 2020 guideline thresholds: Safe (purine <50 mg, fructose <2g, no alcohol), Moderate (purine 50-150 mg or fructose 2-5g), Avoid (purine >150 mg, fructose >5g, or alcohol present). Data quality is labeled T1 (lab-measured), T2 (measured + consensus), or T3 (category estimate) on each food's detail page.

This comparison is provided for informational purposes only and does not constitute medical advice. Individual tolerance to purines and fructose varies. Consult a healthcare professional for personalized dietary guidance. Last reviewed: 2026-09-03.

Frequently Asked Questions

Which berries are lowest in fructose?

Among 3 berries with measured fructose in our database, the lowest-fructose options include raspberries, raw at 1.7 g/100g and strawberries, fresh, raw at 2.3 g/100g. These are practical choices when you want fruit without a big fructose load.

Are berries good for gout?

Berries are generally excellent for gout: very low in purines, rich in vitamin C and antioxidants, and low in fructose compared to tropical fruits. Some research on cherries specifically has linked them to reduced flare risk. Fresh berries are a strong addition to a gout-friendly diet; the caveat is sugary berry desserts and jams.

Why does berry fructose matter for gout?

Fructose is metabolized in a way that can accelerate purine breakdown and raise uric acid, independent of the food's purine content. Whole berries are usually fine in normal portions because fiber slows absorption, but dried berries and berry juices concentrate the fructose load.

Berries Ranked by Fructose Content