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Low-FODMAP foods
A short, explicit list of foods usually low in fermentable carbohydrates at a standard serve.
What this list includes and excludes
Includes. Only the foods named in the allow-list below — nothing is added by category.
Excludes. Everything else, including many perfectly good foods. FODMAP content is portion-dependent, so no food can be called low-FODMAP without saying how much.
The exact rules this page ran
These are printed from the same file the filter reads, so what you see is what ran. A food appears above only if it passed every one of them.
- Source. The row must belong to the USDA FoodData Central SR Legacy source family. Rows without retained provenance are excluded.
- Explicit food list. This view does not filter by category at all. Only these 52 foods qualify:
white-rice,brown-rice,potato,carrot,cucumber,tomato,spinach,zucchini,bell-pepper,lettuce,eggplant,green-beans,kale,turnip,pumpkin,banana,orange,strawberries,blueberries,raspberries,grapes,kiwi,pineapple,cantaloupe,papaya,lemon,clementine,rhubarb,oats,quinoa,buckwheat,popcorn,egg,chicken-breast,salmon,cod,tuna,shrimp,firm-tofu,tempeh,peanuts,walnuts,pecans,pumpkin-seeds,sunflower-seeds,chia-seeds,parmesan,feta,butter,olive-oil,chives,paprika. Nothing is added automatically, which is why the list is short. - Ranking. The table below is sorted by protein per 100 g, highest first.
Top 30 by protein
| Food | kcal | Protein g | Carbs g | Fat g | Fibre g | Salt g |
|---|---|---|---|---|---|---|
| Chicken breast | 165 | 31.0 | 0.0 | 3.6 | 0.0 | 0.19 |
| Pumpkin seeds | 559 | 30.2 | 10.7 | 49.1 | 6.0 | 0.02 |
| Tuna | 184 | 29.9 | 0.0 | 6.3 | 0.0 | 0.13 |
| Parmesan | 420 | 28.4 | 13.9 | 27.8 | 0.0 | 4.51 |
| Peanuts | 567 | 25.8 | 16.1 | 49.2 | 8.5 | 0.05 |
| Salmon | 182 | 25.4 | 0.0 | 8.1 | 0.0 | 0.14 |
| Shrimp | 99 | 24.0 | 0.2 | 0.3 | 0.0 | 0.28 |
| Cod | 105 | 22.8 | 0.0 | 0.9 | 0.0 | 0.20 |
| Sunflower seeds | 584 | 20.8 | 20.0 | 51.5 | 8.6 | 0.02 |
| Tempeh | 192 | 20.3 | 7.6 | 10.8 | 0.0 | 0.02 |
| Oats | 389 | 16.9 | 66.3 | 6.9 | 10.6 | 0.01 |
| Chia seeds | 486 | 16.5 | 42.1 | 30.7 | 34.4 | 0.04 |
| Walnuts | 654 | 15.2 | 13.7 | 65.2 | 6.7 | 0.01 |
| Feta | 265 | 14.2 | 3.9 | 21.5 | 0.0 | 2.85 |
| Paprika | 282 | 14.1 | 54.0 | 12.9 | 34.9 | 0.17 |
| Popcorn | 387 | 12.9 | 77.8 | 4.5 | 14.5 | 0.02 |
| Egg (hard-boiled) | 155 | 12.6 | 1.1 | 10.6 | 0.0 | 0.31 |
| Pecans | 691 | 9.2 | 13.9 | 72.0 | 9.6 | 0.00 |
| Firm tofu | 78 | 9.0 | 2.9 | 4.2 | 0.9 | 0.03 |
| Quinoa | 120 | 4.4 | 21.3 | 1.9 | 2.8 | 0.02 |
| Buckwheat | 92 | 3.4 | 19.9 | 0.6 | 2.7 | 0.01 |
| Chives | 30 | 3.3 | 4.4 | 0.7 | 2.5 | 0.01 |
| Kale | 35 | 2.9 | 4.4 | 1.5 | 4.1 | 0.13 |
| Spinach | 23 | 2.9 | 3.6 | 0.4 | 2.2 | 0.20 |
| Brown rice | 123 | 2.7 | 25.6 | 1.0 | 1.6 | 0.01 |
| White rice | 130 | 2.7 | 28.2 | 0.3 | 0.4 | 0.00 |
| Green beans | 35 | 1.9 | 7.9 | 0.3 | 3.2 | 0.00 |
| Potato (boiled) | 87 | 1.9 | 20.1 | 0.1 | 1.8 | 0.01 |
| Lettuce | 17 | 1.2 | 3.3 | 0.3 | 2.1 | 0.02 |
| Raspberries | 52 | 1.2 | 11.9 | 0.7 | 6.5 | 0.00 |
Source: USDA FoodData Central, SR Legacy source family · checked 2026-09-02
What to watch on this pattern
Every restriction removes something useful along with the thing it was aimed at. These are the points that come up most often for low-fodmap eating — not a warning against it, and not a list of problems you will have.
- Portion decides. Almost every food on this list becomes higher in FODMAPs at a large enough serve. A banana is the classic example: firm and slightly under-ripe is low, very ripe is not.
- Fibre. The elimination phase cuts out wheat, onion, garlic, legumes and several fruits at once, which is a large fibre loss. Oats, kiwi, quinoa and the seeds here are the usual partial replacement.
- It is a three-phase protocol, not a diet. The published approach is elimination, then structured reintroduction, then personalisation. Staying in elimination indefinitely is not the intent.
- Supervision. A restrictive elimination is normally run with a dietitian, and the underlying symptoms should be investigated first rather than assumed to be IBS.
Source: Monash University FODMAP Diet program — the reference for FODMAP classification and serve sizes · checked 2026-09-02
This page is general nutrition information. It is not dietary advice, it is not an allergen check, and it cannot tell you whether a specific product is safe for you. Coeliac disease, food allergy, kidney disease and pregnancy all change what a food list means — those belong with a clinician or a registered dietitian.
Frequently asked questions
How many foods are on the low-fodmap list?
52, out of the sourced rows in the food database. That is the number of foods that pass every rule printed on this page — it is not the number of foods in the world that fit the diet.
What is the typical protein of a low-fodmap food here?
The median is 2.3 g per 100 g across all 52 matching foods, and the median energy is 83 kcal per 100 g. Medians rather than averages, because a handful of dried and powdered foods would drag an average badly.
Can I rely on this for an allergy?
No. This is a filter over a nutrition database, not a check of a specific product. Allergen safety comes from the label on the packet and from your clinician.
Other views of the same database
Vegan
Plant foods only: no meat, fish, dairy, eggs or honey.
Vegetarian
No meat, poultry or fish; dairy and eggs stay in.
Pescatarian
Vegetarian plus fish and seafood.
Gluten-free
No wheat, barley, rye or their derivatives.
Lactose-free
No milk sugar: dairy and dairy-derived ingredients are out.
High-protein
Foods with at least 15 g of protein per 100 g.
All diet views · Food database · Nutrition label generator · Weekly meal plans
Eat this way, then look at what actually happened
TempoLife logs meals against this same database, so a week of low-fodmap eating turns into protein, fibre and energy you can see rather than estimate.