Lowest Fructose Fruits: Top 10 for Gout

Lowest Fructose Fruits

Highest Fructose Fruits

#151cranberry sauce, whole, canned, ocean spray9.7 g

#150cranberry sauce, jellied, canned, ocean spray9.8 g

#149plums, dried (prunes), uncooked12.3 g

#148prune puree13.9 g

#147raspberry juice concentrate20.1 g

#146jujube, chinese, fresh, dried20.6 g

#145figs, dried, uncooked22.9 g

#144dates, medjool31.9 g

#143raisins, dark, seedless35.5 g

#142raisins, golden, seedless36.5 g

Category Average: 5.3 g/100g

The average across 151 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

Which fruits are lowest in fructose?

Among 151 fruits with measured fructose in our database, the lowest-fructose options include olives, green, manzanilla, stuffed with pimiento at 0.0 g/100g and olives, green, stuffed with pimentos at 0.0 g/100g — generally under 2 g/100g. These are practical choices when you want fruit without a big fructose load.

Why does fruit fructose matter for gout?

Fructose is metabolized in the liver in a way that can accelerate purine breakdown and raise uric acid — independent of the purine content of the food. Whole fruits are usually fine in normal portions because fiber slows absorption, but very high-fructose fruits and fruit juices concentrate the load.

Can I still eat higher-fructose fruits?

Portion is the main lever. Higher-fructose fruits like some tropical varieties and dried fruits can still fit in small servings. The practical approach is to favor lower-fructose fruits most of the time and keep juices and dried fruit minimal.

The 10 Lowest-Fructose Fruits