FODMAP food guide
Is chickpeas low FODMAP?
FODMAP score
45
Moderate
In small portions — Chickpeas is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
1/4 cup (42g) canned and rinsed
Becomes high FODMAP at
1/2 cup (84g) or more
Canned and well-rinsed chickpeas are low FODMAP at 1/4 cup; larger servings and boiled dried chickpeas are high in GOS.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores chickpeas at a serving of 1/4 cup (42g) canned and rinsed; at 1/2 cup (84g) or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
GOS
Drain and rinse well — the GOS leaches into the canning liquid; chickpeas cooked from dried carry far more at the same weight.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.