FODMAP food guide
Is tofu scramble low FODMAP?
FODMAP score
55
Moderate
In small portions — Tofu Scramble is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
2/3 cup (170 g) firm tofu, cooked without onion or garlic
Becomes high FODMAP at
any cafe scramble built on sauteed onion and garlic, or one using more than 1 tbsp (35 g) silken tofu
Drained firm tofu is low at 170 g, so the tofu is rarely the problem — it is the sauteed onion and garlic in nearly every cafe and recipe version. Turmeric, black salt and nutritional yeast are all fine; silken tofu is the exception, since it keeps far more GOS than the pressed block.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores tofu scramble at a serving of 2/3 cup (170 g) firm tofu, cooked without onion or garlic; at any cafe scramble built on sauteed onion and garlic, or one using more than 1 tbsp (35 g) silken tofu 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.