FODMAP food guide
Is furikake low FODMAP?
FODMAP score
15
Low FODMAP
Yes — Furikake is low FODMAP in normal servings and is generally well tolerated by people with IBS.
Low-FODMAP serving
2 tsp (5 g)
Becomes high FODMAP at
blends listing shiitake powder, onion or garlic powder, at any normal sprinkle
The classic blend is nori, toasted sesame, salt, sugar and dried bonito, all of which sit in the low range at the teaspoon or two sprinkled over rice, and MSG is not a FODMAP. Flavoured blends are the variable: shiitake powder brings mannitol, onion or garlic powder brings fructans, and cheese or milk-powder versions bring lactose, so read the ingredient list.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores furikake at a serving of 2 tsp (5 g); at blends listing shiitake powder, onion or garlic powder, at any normal sprinkle 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.