Is Fruit Sugar (Fructose) Healthy? Here’s When Sugar Is Good, and When It’s Bad

From apples and berries to pineapple and mango, fruit makes a great addition to your snacks, meals, and dessert. But fructose, or the sugar in fruit, is often thought to be unhealthy. The truth is that not all forms of sugar are bad.

How much fruit sugar you consume and what form of it you eat can make the difference in how it affects your health. Here’s what you need to know.

How does fruit sugar differ from other types of sugar?

The difference between fructose and other sugars comes down to their chemical structures and how they break down differently in the body.

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There are three types of simple sugars: 

1. Glucose 

2. Fructose (sugar in fruit) 

3. Galactose 

When they link together or to themselves, they make more complex sugars like: 

• Lactose (found in milk and other dairy products) 

• Sucrose (table sugar)

Fructose gets broken down in the liver so that it can be used for energy right away. It can also be stored in the liver for energy when the body needs it.

Is fruit sugar bad for your health?

It depends on the food source and how much you consume.

For example, fruit sugar, when found in whole fruit, is an important part of a balanced diet. It’s also difficult to eat too much whole fruit. In fact, 80% of people in the U.S. don’t eat enough fruit each day and would benefit from eating more of it.

EXPERT PICKS: WHAT TO READ NEXT

• What are the healthiest fruits? Consider eating these fruits that are high in antioxidants and other nutrients.

• Is dried fruit high in sugar? Some may have added sugar. Here’s what to know so you can get the health benefits of dried fruit.

• Are artificial sweeteners unhealthy? There are many different types of sugar substitutes. Here’s how they may affect your health.

Fruit sugar as sweeteners

When fruit sugar is extracted from fruit or sweet vegetables and made into sweeteners used in ultra-processed foods, it's considered an added sugar. And consuming too much of it can be harmful to your health.

The most common example of a fructose-based sweetener is high-fructose corn syrup (HFCS). It’s made from corn and used to make ultra-processed foods like soda, candy, and many packaged snacks. 

HFCS is more heavily processed than natural fruit sugar. Also, it's a combination of refined fructose and glucose. That means it can affect insulin and blood sugar levels. 

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As with sugar, studies have also shown a link between HFCS and high cholesterol, as well as obesity and metabolic syndrome.

Can sugar in fruit be bad for some people?

It’s unlikely for sugar in fruit to have a negative effect on your health. However, people with certain conditions may need to avoid specific fruits that affect their gut health. This includes people with irritable bowel syndrome (IBS) who follow a low-FODMAP diet. FODMAPs are carbohydrates that can be hard to digest. Certain high-FODMAP fruits, such as apples and pears, may be irritating.

Fructose should be avoided altogether by people with hereditary fructose intolerance. This is a rare genetic condition that prevents them from digesting fruit sugar. And it can be dangerous if they do eat foods that have fructose.

How much fruit sugar is OK to eat per day?

The Dietary Guidelines for Americans (DGA) recommend eating 2 cups of fruit per day. It’s best to stick to whole fruit rather than dried fruit, which is higher in sugar depending on how it’s made. Also, try to limit how much fruit juice you drink, since it lacks fiber and often has added sugar.

If you're consuming sweet foods made with fructose or HFCS, consider the global guidelines. The World Health Organization (WHO) recommends getting no more than 10% of your calories from added sugar.

In a 2,000 calorie diet, that means no more than 200 calories (around 50 g or 12 tsp of added sugar) per day. Ideally, for better health, the WHO says you can cut that down to half and aim for no more than 6 tsp of added sugars per day.

Benefits of fruit

There are many health benefits from eating whole fruit. These include:

• It’s rich in nutrients. Fruit is a source of vitamins, minerals, and fiber. Fruits also contain a variety of beneficial antioxidants.

• It’s good for heart health. As part of a nutritious dietary pattern, studies show that eating enough fruit can help lower the risk of heart disease, hypertension, and Type 2 diabetes. That’s likely due to a combination of the nutrients in fruit, including fiber and anti-inflammatory antioxidants.

• It helps lower cancer risk. Studies link adequate fruit intake with a lower risk of several types of cancer. This includes lung, stomach, and esophageal cancer. 

• It’s good for gut health. Getting enough fiber from fruit has been linked to a lower risk of constipation and colon cancer.

• It protects brain health. Fruit has protective effects on brain and mental health. Studies link sufficient fruit intake with lower rates of depression, dementia, and Alzheimer’s disease.

Can you eat too much fruit?

Yes, you can eat too much of anything.

If you have more than 2 to 3 cups of fruit per day, it may make you feel quite full. That may mean having less room in your diet for other nutrient-dense foods, such as whole grains, protein, and vegetables.

Eating too many fruits — especially those higher in sugar — and not enough of other foods, may also be problematic for people with diabetes.

Which fruits are highest in sugar?

Grapes, mangoes, and pineapples are fruits with lots of natural sugar. If you're curious about which fruits have the most sugar, this chart shows how much sugar is in 100 g of fruit, which is about a half a cup. 

Which fruits are lowest in sugar?

Raspberries, strawberries, and watermelon are among the top fruits with the lowest amount of sugar. Here are some fruits that have low amounts of sugar per 100 g, or about a half of a cup.

Ways to eat fruit if you’re worried about sugar

If you want to limit your sugar intake and still enjoy fruit, here are some tips:

• Choose fruit with the lowest sugar content, such as raspberries and strawberries.

• Watch your portion size. Enjoy ½ cup to 1 cup of fruit at a time, rather than eating a few cups in one sitting.

• Pair your fruit with foods that are high in protein and fats, such as nuts or cheese. This combination of nutrients will keep you feeling full and satisfied, while curbing blood sugar spikes.

Keep in mind, being extremely worried about sugar intake can be distracting and might be a sign of disordered eating. It’s OK to eat fruit daily.

If you're struggling with fear around sugar in fruit (or other foods), talk to your primary care provider, a dietitian, or an eating disorder specialist for support.

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Laurie Tarkan

Laurie Tarkan is a senior health editor for general health and well-being at GoodRx. She has an extensive background in health journalism, and wrote regularly for The New York Times for a decade.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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