FODMAP food guide
Is harissa low FODMAP?
FODMAP score
62
Moderate
In small portions — Harissa is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1 tsp (5 g) of an onion- and garlic-free version
Becomes high FODMAP at
1 tbsp (15 g) or more of standard jarred harissa
Chilli, spices and oil at its simplest — but most jarred harissa lists garlic, and some add onion, so a spoonful carries real fructans. Check the label; a garlic-free version behaves very differently.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores harissa at a serving of 1 tsp (5 g) of an onion- and garlic-free version; at 1 tbsp (15 g) or more of standard jarred harissa 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.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.