Table 1.
Monosaccharide and net fructose content of common foods and ingredients
| Serving Size | |||||||
|---|---|---|---|---|---|---|---|
| Food or Ingredient | Data Source | Measure | g | Total Sugars, g | Total Glucose, ga | Total Fructose, gb | Net Fructose, gc |
| Sweeteners | |||||||
| Honey | d | 1 tsp | 7.0 | 5.8 | 2.6 | 2.9 | 0.3 |
| Molasses | d | 1 tsp | 6.7 | 3.7 | 1.8 | 1.8 | 0.1 |
| Sugar, table | d | 1 tsp | 4.2 | 4.2 | 2.1 | 2.1 | 0.0 |
| Sugar, brown | d | 1 tsp | 4.6 | 4.5 | 2.2 | 2.2 | 0.0 |
| Syrup, chocolate | g | 1 tsp | 6.5 | 3.3 | 2.0 | 1.1 | 0.0 |
| Syrup, corn | g | 1 tsp | 7.2 | 5.7 | 5.7 | 0.0 | 0.0 |
| Syrup, high-fructose corn (HFSC-42) | g | 1 tsp | 6.6 | 4.6 | 2.6 | 1.9 | 0.0 |
| Syrup, high-fructose corn (HFSC-55) | g | 1 tsp | 6.7 | 5.1 | 2.2 | 2.8 | 0.6 |
| Syrup, agave nectar | h | 1 tsp | 6.3 | 4.8 | 0.3 | 4.3 | 4.0 |
| Syrup, maple | d | 1 tsp | 6.7 | 4.0 | 2.0 | 1.9 | 0.0 |
| Syrup, pancake | g | 1 tsp | 6.7 | 2.8 | 1.8 | 1.0 | 0.0 |
| Fruits | |||||||
| Agave, cooked (Southwestern) | d | — | 100 | 20.9 | 2.4 | 18.4 | 16.0 |
| Apples, raw w/ skin | d | 1 med | 182 | 18.9 | 6.3 | 12.6 | 6.3 |
| Bananas | d | 1 med | 118 | 14.4 | 7.3 | 7.1 | 0.0 |
| Grapes, red or green | d | 1 cup | 151 | 23.4 | 11.0 | 12.4 | 1.4 |
| Oranges, navel | d | 1 | 140 | 11.9 | 5.8 | 6.1 | 0.4 |
| Pears | d | 1 med | 178 | 17.4 | 5.6 | 11.8 | 6.2 |
| Watermelon | d | 1 cup diced | 152 | 9.4 | 3.4 | 6.0 | 2.6 |
| Vegetables | |||||||
| Carrots, raw | d | 1 large | 72 | 3.4 | 1.7 | 1.7 | 0.0 |
| Onions, raw | d | 1 small | 70 | 3.0 | 1.7 | 1.2 | 0.0 |
| Sweet potatoes, boiled | d | 1 med | 151 | 8.7 | 6.9 | 1.7 | 0.0 |
| Beverages | |||||||
| Apple juice | d | 8 fl oz | 248 | 23.9 | 8.1 | 15.8 | 7.7 |
| Apple, grape, pear juice blend | d | 8 fl oz | 250 | 24.9 | 9.4 | 15.4 | 6.0 |
| Cola (sucrose) | g | 12 fl oz | 369 | 40.5 | 20.3 | 20.3 | 0.0 |
| Cola-type soft drink (HFCS)i | g | 12 fl oz | 369 | 41.1 | 18.6 | 22.5 | 3.9 |
| Cola-type soft drink (HFCS)i | d | 12 fl oz | 369 | 39.0 | 16.5 | 22.5 | 6.0 |
| Grape juice | d | 8 fl oz | 253 | 35.9 | 17.3 | 18.7 | 1.4 |
| Lemon-lime type soft drink (sucrose) | g | 12 fl oz | 369 | 43.5 | 21.8 | 21.8 | 0.0 |
| Lemon-lime type soft drink (HFCS)1 | g | 12 fl oz | 369 | 28.5 | 18.9 | 23.8 | 3.3 |
| Lemon-lime type soft drink (HFCS)i | d | 12 fl oz | 369 | 35.4 | 14.4 | 21.0 | 4.5 |
| Lemon-lime sport drink 1 | d | 12 fl oz | 366 | 22.4 | 9.5 | 12.2 | 2.6 |
| Lemon-lime sport drink 2 | f | 12 fl oz | 366 | 12.8 | 10.8 | 8.3 | 0.0 |
| Orange juice | d | 8 fl oz | 249 | 20.7 | 10.2 | 10.5 | 0.4 |
| Pear juice | e | 8 fl oz | 250 | 21.8 | 4.0 | 17.8 | 13.8 |
| Dairy | |||||||
| Milk, chocolate flavored, reduced fat | d | 8 fl oz | 250 | 23.9 | 12.1 | 7.0 | 0.0 |
| Ice cream, vanilla | g | 4 oz | 66.0 | 12.7 | 7.0 | 4.0 | 0.0 |
| Yogurt, fruit | g | 8 oz | 225.0 | 33.1 | 16.0 | 12.8 | 0.0 |
| Breakfast foods | |||||||
| Cereal bar, frosted and filled | g | 1 bar | 40.0 | 14.9 | 11.3 | 3.6 | 0.0 |
| Cereal, ready to eat, sugared | g | 1 oz | 30.0 | 10.0 | 5.0 | 5.0 | 0.0 |
| Sweets | |||||||
| Candies, hard, fruit flavored | g | 1 oz | 14.0 | 10.7 | 7.8 | 3.0 | 0.0 |
| Chocolate, bar, milk | g | 1.55 oz | 43.0 | 24.2 | 12.0 | 9.9 | 0.0 |
| Chocolate, bar, dark | d | 1.55 oz | 44.0 | 20.3 | 10.2 | 9.8 | 0.0 |
| Chocolate, bar, dark | g | 1.55 oz | 40.0 | 14.8 | 7.3 | 7.3 | 0.0 |
| Cookie, chocolate chip | g | 1 oz | 30.0 | 9.7 | 5.0 | 4.7 | 0.0 |
| Cookie, oatmeal raisin | g | 1 oz | 30.0 | 11.4 | 5.7 | 5.7 | 0.1 |
| Cookie, sandwich, peanut butter | g | 1 oz | 30.0 | 8.9 | 4.5 | 4.4 | 0.0 |
| Licorice, strawberry | g | 4 pieces | 45.0 | 18.6 | 15.4 | 2.7 | 0.0 |
a
Total glucose = 1/2 sucrose + 1/2 lactose + maltose + glucose.
b
Total fructose = 1/2 sucrose + fructose.
c
Net fructose = total fructose — total glucose greater than 0.
g
Manufacturer's data. For food items where only manufacturer data are presented, the USDA Standard Reference Database (2009) did not include monosaccharide information.
h
Values for agave nectar are based on the assumption of 6.3 g per tsp, 4.8 g total sugars per tsp, and LaBelle (1999), who indicates that the carbohydrate in agave nectar is 90% fructose, 8% glucose, and 2% other carbohydrates.
i
Average of values for products with and without caffeine.