Is pumpkin low FODMAP?
High
Only in small amounts. Pumpkin is low FODMAP up to 46 g (⅓ cup), less than a usual serving. At 59 g (½ cup) it is moderate in fructans. This is for raw peeled sugar pumpkin; other forms are below.
How much stays low
Low up to 46 g
- Low up to
- 46 g
- Not low from
- 59 g (½ cup)
- High from
- 75 g (⅔ cup)
Each mark is a rated serving. Between two marks the higher rating applies; past the last one nothing is rated.
Every rated serving
| Amount | Rating | Not low in |
|---|---|---|
| 46 g (⅓ cup) | Low | All six groups low |
| 59 g (½ cup) | Moderate |  Fructans |
| 75 g (⅔ cup) | High | Fructans GOS |
Low means every FODMAP group is under its per-serving cut-off. Moderate and high are the two steps above it. FODMAPs add up across a meal, so several low servings together can be too much.
Other forms
Ripeness, the part you eat and how it’s prepared can change the answer.
- Raw peeled Jarrahdale pumpkinLow up to 75 g
Check your whole plate, not just one food
FODMAPs add up across a meal. Snap your plate in Fodmi to see the total, then check in later on how it sat.
Where the numbers come from
Fodmi estimates FODMAP content from published food composition data. It is not medical advice. Tolerance varies from person to person; follow a low FODMAP diet with a qualified health professional.
Data from Fodmi’s food catalog, checked October 28, 2026.Sources and method