Is quinoa low FODMAP?
Low
Yes. Quinoa is low FODMAP up to 192 g (1 cup). Larger servings haven’t been rated, so Fodmi doesn’t call them low.
How much stays low
Low up to 192 g
- Low up to
- 192 g
- Not low from
- Not rated
- High from
- Not rated
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 |
|---|---|---|
| 192 g (1 cup) | Low | All six groups low |
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.
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