Sweeteners, tabletop, fructose, liquid
Whole food · Sweets
Photo: Wikipedia
This is a clear, viscous syrup made from concentrated fruit sugars, primarily fructose. It has a clean, intensely sweet taste without a strong aftertitch and a smooth, pourable texture. Nutritionally, it's a pure carbohydrate source, providing quick energy with zero fat, protein, or significant fiber.
Calorie split: 0% protein · 100% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, potent sweetness that dissolves perfectly in iced tea, smoothies, and cocktails without leaving a gritty texture. Its versatility as a neutral-flavored sweetener makes it a staple in health-conscious and culinary circles alike.
⚠️ Watch-outs & how to enjoy it better
As a concentrated sugar, it can cause rapid blood-sugar spikes and contributes to empty calories, making it unsuitable for those managing diabetes or seeking weight loss. To mitigate this, always pair it with protein, fat, or fiber (like adding it to yogurt with nuts) and practice strict portion control.
Key benefits
- Provides rapid, easily digestible energy
- Highly soluble, mixes instantly into cold or hot liquids
- Sweeter than table sugar, so less is needed for equivalent sweetness
- Low glycemic index compared to glucose, though still impacts blood sugar
- Contains no artificial additives in its pure form
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Liquid fructose is often derived from corn in the U.S., but in Europe, it's more commonly extracted from chicory root or sugar beets.
Full nutrition (USDA data · scales with serving)
| Water | 23.9 g |
| Energy | 279 kcal |
| Energy | 1165 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 0.00 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 76.1 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 76.0 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 0.11 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Sweeteners, tabletop, aspartame, EQUAL, packets — USDA does not publish this profile for Sweeteners.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.98 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
How is liquid fructose different from high-fructose corn syrup (HFCS)?
Liquid fructose is a pure, single sugar (fructose), while HFCS is a manufactured blend of fructose and glucose (typically 55% fructose, 45% glucose). They have different metabolic pathways and sweetness profiles.
Is it safe for people with diabetes?
While it has a lower glycemic index than glucose, fructose is metabolized by the liver and can still impact blood sugar and insulin sensitivity over time. It should be used sparingly and under medical guidance.
Can I use it in baking as a 1:1 replacement for sugar?
No. Because it's a liquid and sweeter than granulated sugar, you'll need to adjust both the liquid and dry ingredients in your recipe. It also doesn't caramelize or brown the same way, affecting texture and color.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.79 kcal/g · 0% calories from protein · 0.1 g fiber · 76.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.