Nick NorwitzMD PhD, Oxford-Harvard | Metabolic Health Educator | “Stay Curious”

How fructose levels vary in your favorite fruits

19 Apr 2025 · 1 min

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1:21

In this concise informational monologue, the speaker outlines the fructose content of a range of fruits and related foods, highlighting that mango tops the list with roughly 30 g of fructose per whole fruit, followed by jackfruit, grapes, and watermelon. Lower‑fructose options include berries such as raspberries (≈3 g per cup), kiwi, citrus, and very low‑carb choices like coconut, avocado, and olives. Honey is noted to contain about 8.6 g of fructose per tablespoon. The speaker then warns that simple Google searches for “high vitamin X food” can be misleading, using mango’s vitamin A claim as an example: a cup of mango provides only 10 % of the daily value, whereas a tiny ounce of beef liver supplies far more. The recommended approach is to look up absolute nutrient amounts and compare them to the recommended daily allowance (RDA) or intake (RDI) rather than relying on relative rankings.

Chapters

The highest fructose fruit is mango, with a full mango having about 30 grams of fructose, depending on the cultivar. Other high fructose fruits include jackfruit, grapes, and watermelon. Lower fructose fruits are berries, with raspberries, for example, having only 3 grams of fructose per cup, and kiwi and citrus fruits, all pretty low in fructose. And of course, the non-sweet low-carb fruits like coconut, avocado, and olives. And if you're wondering where honey falls, it's about 8.6 grams per tablespoon. But a big note of caution, be careful when Googling high vitamin X food or high vitamin X fruit, as you can get profoundly misleading results. For example, Google will tell you that a mango is rich in vitamin A, but 1 cup of mango, which is 165 grams, contains only 89 micrograms of vitamin A, or vitamin A precursor, which is only 10% of your daily value. By comparison, just 1 single ounce, 28 grams of beef liver contains over 2,000 micrograms of vitamin A. So while mango might be a relatively high vitamin A fruit, it is not actually a high vitamin A food. So if you're interested in the nutrient of a food, what I recommend is Googling the absolute amount and then cross-referencing that to the recommended daily allowance or recommended daily intake where applicable.