FODMAP food guide
Is green peas low FODMAP?
FODMAP score
55
Moderate
In small portions — Green Peas is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
1 tbsp (15g)
Becomes high FODMAP at
1/4 cup (44g) or more
Green peas contain GOS and fructans; keep to about a tablespoon per meal as portions climb quickly into the high range.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores green peas at a serving of 1 tbsp (15g); at 1/4 cup (44g) 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
GOS builds quickly past the first tablespoon, and by about half a cup (75g) fructans stack on top, tipping the serve high — sprinkle peas through a dish rather than scooping them as a side. Canned peas, well drained, allow roughly 1/4 cup (about 45-53g) because the GOS leaches into the canning liquid.
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.