Dried Fruits Fructose Ranking: Lowest to Highest

Lowest Fructose Dried Fruits

#10figs, dried23.4 g

Highest Fructose Dried Fruits

#15figs, dried22.6 g

#14figs, dried22.8 g

#13figs, dried, uncooked22.9 g

#12mission figs, dried23.4 g

#11figs, dried23.4 g

#10mission figs, dried23.4 g

#9mission figs, dried23.6 g

#8dates, medjool31.9 g

#7raisins, dark, seedless35.5 g

#6raisins, golden, seedless36.5 g

Category Average: 23.8 g/100g

The average across 15 Dried Fruits 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

This comparison scores every food on three independent axes — purine content, fructose, and alcohol. Purine figures rely on 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 comes from USDA SR28. Ratings follow ACR 2020: Safe when purine is under 50 mg and fructose under 2 g with no alcohol, Moderate between these, Avoid beyond, or whenever alcohol appears. Per-food data quality is flagged T1 (lab-measured), T2 (measured plus consensus), or T3 (category estimate).

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

Are dried fruits bad for gout?

Dried fruits are not high in purines — they are essentially purine-free. The gout concern is fructose, because drying removes water and concentrates the sugar. Among 15 dried fruits with measured values in our database, the lowest-fructose options include plums, dried (prunes), uncooked at 12.3 g/100g and prune puree at 13.9 g/100g. Fresh fruit is usually the better choice for people watching fructose.

Which dried fruit is lowest in fructose?

Among the dried fruits in our database, the lowest-fructose options include plums, dried (prunes), uncooked at 12.3 g/100g and prune puree at 13.9 g/100g. The pattern is consistent: drying concentrates sugar, so all dried fruits run higher in fructose than their fresh equivalents.

Can gout patients eat raisins or dates?

Raisins and dates are purine-free, so they do not raise uric acid through purines. The issue is concentrated fructose, which can raise uric acid through a different pathway. A small handful is usually fine for most people; the caution is about large, frequent servings, especially for anyone also managing weight or blood sugar.

Dried Fruits Ranked by Fructose Content