Low FODMAP nuts and seeds
Almonds, walnuts, cashews, peanuts and more: which nuts are low FODMAP and how many you can eat.
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Peanut butter | Low | 50 g | |
 Chestnuts | Low | 30 g | |
 Chia seeds | Low | 30 g | |
 Pumpkin seeds | Low | 30 g | |
 Walnuts | Low | 30 g | |
 Peanuts | Low | 28 g | |
 Hazelnuts | High | 24 g | |
 Almonds | High | 22 g | |
 Sunflower seeds | High | 15 g | |
 Pistachios | High | 5 g | |
 Cashews | High | 3 g |
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.
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