FODMAP food guide
Is greek yogurt low FODMAP?
FODMAP score
42
Moderate
In small portions — Greek Yogurt is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
2 tbsp (about 23 g)
Becomes high FODMAP at
1/2 cup (125 g) or more
Straining lowers but does not eliminate lactose; only small portions are low, so a full bowl is moderate-to-high. Choose lactose-free for generous servings.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores greek yogurt at a serving of 2 tbsp (about 23 g); at 1/2 cup (125 g) 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.
Lactose
Straining drains off whey — and much of the lactose with it — so Greek yogurt runs about a third lower in lactose than regular. How hard brands strain varies a lot: some tested products stay low up to ~200 g, so the conservative 2-tbsp figure is a floor, not a ceiling. Lactose-free Greek yogurt is low at full servings.
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.