Are Bananas High Fructose?

Fructose is a natural sugar found in fruits, vegetables, honey, and is a basic component in table sugar (sucrose) and high-fructose corn syrup. For individuals with fructose malabsorption or intolerance, consuming high fructose foods can lead to abdominal pain, diarrhea, and gas. A common question is whether bananas, one of the most popular fruits, are high in fructose. In this article, we will examine the fructose content of bananas, various guidelines for fructose intake, and how to manage a low fructose diet.

Bananas and Fructose Content

Bananas are a popular fruit choice for many people due to their taste and nutritional benefits. However, their fructose content can be a concern for those with fructose malabsorption or intolerance. The fructose content of bananas varies by size:

• Extra Small (less than 6 inches): 3.93 grams
• Small (6-7 inches): 4.90 grams
• Medium (7-8 inches): 5.72 grams
• Large (8-9 inches): 6.60 grams
• Extra Large (more than 9 inches): 7.37 grams

On average, fructose makes up 40% of the total sugar content in bananas. Considering the American Dietetic Association's guidelines, which classify any food with more than 3 grams of fructose per serving as high fructose, bananas fall into the high fructose category.

However, another way to assess fructose content is by the amount that fructose contributes to the total sugar content. Generally, any food in which fructose makes up more than half (50%) of the sugar content is considered high fructose. By this standard, bananas are not high fructose, as their fructose content is only around 40%.

Fructose Content in Other Fruits

To provide a comparison, here are some other fruits and their fructose content:

• Apples: 5.9 grams per 100 grams
• Grapes: 4.0 grams per 100 grams
• Strawberries: 2.0 grams per 100 grams
• Blueberries: 2.4 grams per 100 grams

As you can see, bananas have a higher fructose content than strawberries and blueberries but lower than apples and grapes.

Guidelines for Fructose Intake

There are different guidelines for fructose intake depending on the source. The American Dietetic Association suggests that foods should contain less than 3 grams of fructose per serving for those on a low fructose diet. Another guideline, known as the "50% rule," states that any food in which fructose contributes half or more to the total sugar content should be considered high fructose.

Low Fructose Diet

A low fructose diet can be beneficial for individuals with fructose malabsorption or intolerance. Consulting a registered dietitian can help create a personalized meal plan that ensures adequate nutrient intake while limiting high fructose foods.

Some lower fructose food options include:

• Bananas (in limited quantities)
• Blueberries
• Strawberries
• Carrots
• Avocados
• Green beans
• Lettuce

Reading product labels carefully is essential to avoiding foods that contain high fructose content, such as high-fructose corn syrup.