The Paleo diet and fruits

If you want to satisfy your sweet tooth
on the Paleo diet, go for fruits!

Fruit is nature’s candy. 

But unlike manufactured candies loaded with sugar and artificial ingredients, fruits are packed with water, fiber, vitamins and antioxidants.

Fruits are also a good source of carbohydrates on the Paleo diet, which are needed if you are physically active.

If you are not really active, are trying to lose weight or are trying to improve health issues involving insulin resistance (PCOS, metabolic syndrome, prediabetes and type 2 diabetes), it may be a good idea to limit your fruit intake on the Paleo diet.

Learn more about carbohydrates with the Paleo dietitian
and determine how much you need on the Paleo diet.

What about fructose?

Fructose is the main sugar in fruits, although it actually accounts for anywhere between 32% and 67% of the sugar depending on the fruit, either by itself or bond with glucose to form sucrose.

If you suffer from health issues that can be worsened by fructose (insulin resistance, PCOS, high triglycerides, high blood pressure, gout, overweight, obesity, fatty liver disease, prediabetes or type 2 diabetes), limit your fructose intake by cutting sugar out of your diet and use the table below to select fruits with a lower fructose content.

If you have GI issues, such as IBS, SIBO or fructose malabsorption, fruits with a high fructose load (more than half of their sugars as fructose or simply a too high total fructose content) could worsen your symptoms of bloating, abdominal pain, cramping, flatulence, diarrhea and/or constipation.

Learn more about fructose with the Paleo dietitian
and the health problems it is associated with.

Fructose content of popular fruits*

Fruits

Serving size

Total fructose (g)

% sugars as fructose

Total carbs (g)

Fiber (g)

Apple

1 medium (3” diameter)

12.6

67%

25

5.4

Apricots, fresh

1 medium

1.4

42%

4

0.7

Apricots, dried

¼ cup

5.3

31%

2

0.3

Avocado

1 medium

0.3

23%

17

13.5

Banana

1 medium

7.1

49%

27

3.1

Blackberries

1 cup

3.5

49%

14

7.6

Blueberries

1 cup

7.4

50%

21

3.6

Cantaloupe

1 cup, diced

6.3

51%

12.7

1.4

Cherries, sweet

1 cup, with pits

7.5

43%

22

2.9

Cherries, sour

1 cup, with pits

4.0

46%

13

1.6

Dates, medjool

3

23

48%

54

4.8

Figs, fresh

3

4.5

43%

29

4.4

Grapefruit

½ medium

3.7

53%

10

1.4

Grapes

1 cup

12.4

53%

27

1.4

Honeydew melon

1 cup

7.1

51%

15

1.4

Kiwifruit

1 medium

3.1

50%

10.1

2.1

Mango

½ medium

13.7

59%

25

2.7

Orange

1 medium

6.0

49%

15

3.1

Papaya

1 cup, diced

5.4

48%

16

2.5

Peach

1 medium

5.9

47%

14

2.2

Pear

1 medium

11.8

68%

28

5.5

Pineapple

1 cup, chunks

8.4

52%

22

2.3

Plum

1 fruit

2.6

39%

8

0.9

Pomegranate

1 fruit

13.8

36%

53

11.3

Passion fruit

1 fruit

0.9

43%

4.2

1.9

Prunes

¼ cup or 4-5 fruit

5.4

32%

28

3.1

Raisin

¼ cup or 70 raisins

10.8

51%

29

1.3

Raspberries

1 cup

3.0

55%

15

8.0

Strawberries

1 cup, whole

3.9

55%

11

2.9

Tomato

1 medium

1.7

52%

5

1.5

Watermelon

1 cup, diced

6

64%

12

0.6

*Calculated from the USDA National Nutrient Database for Standard Reference.


Download the PDF version of the
"Fructose content of popular fruits"
table to optimize your Paleo diet


Sign up for the Paleo dietitian's newsletter below:

Enter your E-mail Address
Enter your First Name (optional)
Then

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you the Paleo RD Newsletter.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

read my disclaimer.

Ready to take the REAL food challenge?
join the next REAL food challenge!








The Paleo Diet Budget Shopping Guide