Highest Fructose Foods: Top 10 to Watch

Lowest Fructose All foods

Highest Fructose All foods

#1066figs, dried, uncooked22.9 g

#1065mission figs, dried23.4 g

#1064figs, dried23.4 g

#1063mission figs, dried23.4 g

#1062mission figs, dried23.6 g

#1061cranberries, dried, sweetened29.1 g

#1060dates, medjool31.9 g

#1059raisins, dark, seedless (includes foods for usda's food distribution program)34.7 g

#1058raisins, dark, seedless35.5 g

#1057raisins, golden, seedless36.5 g

Category Average: 1.7 g/100g

The average across 1066 All foods 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 passes through a three-factor risk model that looks at purines, fructose, and alcohol independently. Purine values are sourced from 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 from USDA SR28. Verdicts apply ACR 2020 limits — Safe means under 50 mg purine and 2 g fructose with no alcohol; Moderate falls between; Avoid exceeds these or contains alcohol. Data quality tiers (T1/T2/T3) are listed 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

What foods are highest in fructose?

Dried fruits, fruit juices, and sugar-sweetened products top the list in our database — for example raisins, golden, seedless at 36.5 g/100g. Fructose above roughly 5 g/100g is classed as higher-risk for gout in the FoodCanEat system.

Is fructose worse than purines for gout?

They are separate risk dimensions. Purines directly supply uric acid; fructose accelerates the body's own purine breakdown. Both raise urate, and the worst-case foods are high in one while also being high in the other. The FoodCanEat verdict combines both.

Do natural sugars count the same as added sugar?

For uric acid, the fructose molecule behaves the same whether it comes from fruit, honey, or high-fructose corn syrup. The difference is that whole fruit also brings water, fiber, and lower concentration per bite, while juices, dried fruit, and sweets concentrate the fructose.

The 10 Highest-Fructose Foods in Our Database