FODMAP food guide
Is molasses low FODMAP?
FODMAP score
35
Moderate
In small portions — Molasses is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1 tsp (7g)
Becomes high FODMAP at
2 tbsp or more
Cane/beet-derived; low-FODMAP at a teaspoon but excess-fructose load makes it high in larger servings. Use sparingly.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores molasses at a serving of 1 tsp (7g); at 2 tbsp 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.
Excess Fructose
Lab testing found blackstrap molasses high in excess fructose at a 1-tablespoon (14 g) serve, with roughly half that amount passing as low — there's no published middle band. A teaspoon for flavor in gingerbread, baked beans, or a marinade fits; darker, more concentrated grades (blackstrap) are the strictest case, so don't scale up the pour for depth of color.
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.