20 food guides · 3 category hubs
FODMAPs, with the details that matter.
Explore 20 food guides across vegetables, fruit and protein foods. Compare preparations and nutrition, then open a guide to calculate your portion.
| Food and preparation | Energy | Protein | Fibre |
|---|---|---|---|
| Avocado Raw avocado flesh | 160 kcal | 2.0 g | 6.7 g |
| Blueberries Raw cultivated blueberries | 57 kcal | 0.7 g | 2.4 g |
| Bok choy Raw pak choi | 13 kcal | 1.5 g | 1.0 g |
| Carrots Raw carrots | 41 kcal | 0.9 g | 2.8 g |
| Chicken breast Roasted chicken breast, meat only | 165 kcal | 31.0 g | 0.0 g |
| Cucumber Raw cucumber with peel | 15 kcal | 0.7 g | 0.5 g |
| Eggplant Raw eggplant | 25 kcal | 1.0 g | 3.0 g |
| Eggs Whole hard-boiled egg | 155 kcal | 12.6 g | 0.0 g |
| Firm tofu Raw firm tofu, calcium-set | 144 kcal | 17.3 g | 2.3 g |
| Green beans Raw green snap beans | 31 kcal | 1.8 g | 2.7 g |
| Green bell pepper Raw sweet green pepper | 20 kcal | 0.9 g | 1.7 g |
| Kiwi Raw green kiwifruit | 61 kcal | 1.1 g | 3.0 g |
| Lettuce Raw green leaf lettuce | 15 kcal | 1.4 g | 1.3 g |
| Mandarins Raw tangerine / mandarin flesh | 53 kcal | 0.8 g | 1.8 g |
| Oats Dry regular or quick oats | 379 kcal | 13.2 g | 10.1 g |
| Oranges Raw orange flesh | 47 kcal | 0.9 g | 2.4 g |
| Pineapple Raw pineapple flesh | 50 kcal | 0.5 g | 1.4 g |
| Potatoes Raw potato, flesh and skin | 77 kcal | 2.0 g | 2.1 g |
| Salmon Pink salmon, cooked with dry heat | 153 kcal | 24.6 g | 0.0 g |
| Tempeh Cooked tempeh | 195 kcal | 19.9 g | Not reported |
How to use this list
Open an individual food to see its preparation, source record and portion calculator. These foods are not rated for FODMAP content; inclusion in the table does not mean a food is low FODMAP or suitable for your diet.
The low FODMAP approach includes reintroduction and personalisation. Keep a record of meals and symptoms to help identify your own pattern.
Read the food and symptom tracking guideSources and scope
Nutrition comes from specific USDA FoodData Central records held in Bornly's database. NIDDK provides general background on diet and IBS. Neither the table nor the gram calculator establishes a tested FODMAP serving limit.