My diet:

Fructose (Crystalline fructose)

No E-numberSweetenersOrigin: Plant
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Every diet

VeganYes

Crystalline fructose is refined from plant starch.

Gluten-freeYes
HalalYes
KosherYes

Corn-derived fructose is kitniyot for Passover.

KetoNo

Fructose is a sugar, even though its glycemic index is low.

Low-FODMAPNo

Fructose in excess of glucose is a FODMAP. Crystalline fructose is that excess.

The short answer
Fructose is fruit sugar sold as crystals. It raises blood sugar less than glucose, but it is still a sugar, it is high-FODMAP, and it is not a free pass on a sweet tooth.
Use in moderation

Safe in small amounts; may bother some people or raise blood sugar.

E-numberNone
Comes fromPlant
What it doesSweeteners
Glycemic index23
Daily limitNot set
Also calledFructose, Crystalline fructose

Rules by country

🇺🇸 US FDANot evaluated as an additive
🇪🇺 European UnionNot evaluated as an additive
🇨🇦 Health CanadaNot evaluated as an additive
CaliforniaNo extra rules

Crystalline fructose is sold as a sugar in the United States, not as an additive with a numbered daily cap. Europe and Canada also treat fructose as a sugar rather than an E-number. It is one ingredient. High-fructose corn syrup is a mixture, and fruit contains fructose together with water and fiber.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Fructose tastes sweeter than table sugar, so a recipe can use less of it for the same sweetness. The crystals dissolve quickly in a cold drink.

Where it comes from: Crystalline fructose is the fruit sugar, purified and dried. Commercial production starts from corn starch, turns glucose into fructose, and then crystallizes the fructose away from the rest of the syrup.

Why it’s in food

  • Sweetens drinks and flavored water
  • Browns the surface of baked goods
  • Lowers the freezing point of a sorbet
  • Replaces part of the sucrose in a reduced-sugar recipe

Often found in

Flavored drinksYogurt cupsCereal barsReduced-sugar cookiesSorbetSports powders

Also listed as: Fructose, Crystalline fructose, D-fructose, Fruit sugar, Levulose

Health & gut impact

Blood sugarBenefit

Fructose is usually listed with a glycemic index in the low 20s, far under table sugar, because muscle does not clear it the way it clears glucose.

Glycemic index tables for crystalline fructose

Where it is metabolizedUnder study

The liver does most of the work of breaking fructose down. A large daily dose from sweetened drinks is a different exposure from the fructose in a piece of fruit.

Fructose metabolism reviews used by nutrition guidance

What can I use instead?

Allulose

Ratio: Start with a little less and taste

Best for: Sweetness with fewer calories

Table sugar

Ratio: Use more table sugar, because fructose tastes sweeter

Best for: Recipes that can take glucose as well

Related

More sweeteners:

Acesulfame Potassium (Ace-K) E950Acesulfame potassium (Ace-K, E950) is a zero-calorie sweetener approved in the US, EU and Canada. EFSA re-checked it in 2025 and raised its daily limit. It's usually paired with sucralose or aspartame to hide a slightly bitter aftertaste.Use in moderationAdvantame E969Advantame (E969) is an extremely intense sweetener related to aspartame. Regulators approve it, and the amount in a food is tiny next to the daily limit. It does not carry aspartame's phenylalanine warning at normal use.Generally safeAgave syrup (Agave nectar)Agave syrup is a plant sweetener that is mostly fructose. It barely moves blood sugar, and it is still sugar: skip it on keto and in a low-FODMAP elimination.Use in moderationAlluloseAllulose is a "rare sugar" that tastes like sugar but has almost no calories and doesn't raise blood sugar. It's keto-friendly and browns like real sugar in baking.Generally safe

Common questions

Is fructose healthier than sugar?

It spikes blood sugar less. It is still a refined sugar, and a large amount is hard on the same people who have to limit sweetened drinks.

Is crystalline fructose the same as high-fructose corn syrup?

No. Crystalline fructose is fructose alone. High-fructose corn syrup is a liquid mix of fructose and glucose.

Is Fructose safe?

Use in moderation (52/100). Crystalline fructose is sold as a sugar in the United States, not as an additive with a numbered daily cap. Europe and Canada also treat fructose as a sugar rather than an E-number. It is one ingredient. High-fructose corn syrup is a mixture, and fruit contains fructose together with water and fiber.

Is Fructose vegan?

Yes. Crystalline fructose is refined from plant starch.

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Scientific sources & regulatory citations
  • Glycemic index tables for crystalline fructose
  • Fructose metabolism reviews used by nutrition guidance

CAS 57-48-7