FODMAP food guide
Is pomegranate low FODMAP?
FODMAP score
35
Moderate
In small portions — Pomegranate is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1/4 cup arils (about 45 g)
Becomes high FODMAP at
1/2 cup or more (about 90 g)
Low at a quarter-cup of seeds; fructose and fructans rise with larger servings.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores pomegranate at a serving of 1/4 cup arils (about 45 g); at 1/2 cup or more (about 90 g) 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.
Fructans
Fructans climb steeply past a quarter cup — about 1/3 cup already reaches the high band, so there is no practical moderate window; juice concentrates them further.
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.