FODMAP food guide
Is wakame low FODMAP?
FODMAP score
58
Moderate
In small portions — Wakame is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1 tbsp dried (5 g), roughly 1/2 cup once soaked
Becomes high FODMAP at
2 tbsp dried (10 g) or more, or a full restaurant seaweed salad (about 100 g)
Wakame is a brown seaweed that stores mannitol, and published testing puts the low serve at about 5 g dried, moving into the moderate range at double that. Restaurant seaweed salad arrives already rehydrated, so a standard side dish is several times a 5 g dry serve and a couple of forkfuls is the matching portion.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores wakame at a serving of 1 tbsp dried (5 g), roughly 1/2 cup once soaked; at 2 tbsp dried (10 g) or more, or a full restaurant seaweed salad (about 100 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.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.