FODMAP food guide
Is raisins low FODMAP?
FODMAP score
65
Moderate
In small portions — Raisins is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1 tbsp (about 13 g)
Becomes high FODMAP at
1/4 cup or more (about 40 g)
Reclassified to excess fructose on re-test; the level-tablespoon low serve is unchanged, and the sugars concentrate fast beyond it.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores raisins at a serving of 1 tbsp (about 13 g); at 1/4 cup or more (about 40 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
Drying concentrates grape sugars roughly 4x, so fructans stack fast — a full handful is well into high territory. Golden raisins and sultanas run higher; keep those to about 2 teaspoons. Count raisins hidden in trail mix, granola and baked goods toward the same limit.
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.