Low-FODMAP Fats & Oils Guide

With 884kcal calories per 100g, Avocado Oil earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Ghee and Flaxseed Oil for calories, ranking 10 of 23.

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Beef Tallow is classified as Allowed on Low-FODMAP, with 198kcal calories per 100g. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 14.7g protein and 14.9g fat per serving. Among the 23 items in this category, beef tallow sits at the low end for calories — next closest is Heavy Cream at 340kcal.

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With 717kcal calories per 100g, Butter earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 81.1g fat and 643mg sodium, which may factor into overall meal planning. Within this category, it falls between Margarine and Cooking Spray for calories, ranking 6 of 23.

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With 900kcal calories per 100g, Canola Oil earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 100g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Coconut Oil at 895kcal.

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With 895kcal calories per 100g, Coconut Oil earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, coconut oil also provides 99.1g fat per 100g. Within this category, it falls between Walnut Oil and Canola Oil for calories, ranking 17 of 23.

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At 792kcal calories per 100g, Cooking Spray falls into the Allowed category under Low-FODMAP guidelines. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 78.7g fat per serving. Within this category, it falls between Butter and Vegetable Oil for calories, ranking 7 of 23.

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Duck Fat is classified as Allowed on Low-FODMAP, with 136kcal calories per 100g. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 18.7g protein per serving. Among the 23 items in this category, duck fat sits at the low end for calories — next closest is Beef Tallow at 198kcal.

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With 884kcal calories per 100g, Flaxseed Oil earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, flaxseed oil also provides 100g fat per 100g. Within this category, it falls between Avocado Oil and Grapeseed Oil for calories, ranking 11 of 23.

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Ghee is classified as Allowed on Low-FODMAP, with 876kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 99.5g fat, which may factor into overall meal planning. Within this category, it falls between Vegetable Oil and Avocado Oil for calories, ranking 9 of 23.

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With 884kcal calories per 100g, Grapeseed Oil earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, grapeseed oil also provides 100g fat per 100g. Within this category, it falls between Flaxseed Oil and MCT Oil for calories, ranking 12 of 23.

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With 902kcal calories per 100g, Lard earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, lard also provides 100g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Sunflower Oil at 900kcal.

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With 579kcal calories per 100g, Margarine earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 65g fat and 694mg sodium, which may factor into overall meal planning. Among the 23 items in this category, margarine sits at the low end for calories — next closest is Butter at 717kcal.

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With 884kcal calories per 100g, MCT Oil earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Grapeseed Oil and Sesame Oil for calories, ranking 13 of 23.

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At 900kcal calories per 100g, Olive Oil falls into the Allowed category under Low-FODMAP guidelines. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 100g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Canola Oil at 900kcal.

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Palm Oil is classified as Allowed on Low-FODMAP, with 134kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 23 items in this category, palm oil sits at the low end for calories — next closest is Duck Fat at 136kcal.

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With 900kcal calories per 100g, Peanut Oil earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, peanut oil also provides 100g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Olive Oil at 900kcal.

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At 900kcal calories per 100g, Safflower Oil falls into the Allowed category under Low-FODMAP guidelines. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, safflower oil also provides 100g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Peanut Oil at 900kcal.

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At 884kcal calories per 100g, Sesame Oil falls into the Allowed category under Low-FODMAP guidelines. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, sesame oil also provides 100g fat per 100g. Within this category, it falls between MCT Oil and Shortening for calories, ranking 14 of 23.

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With 884kcal calories per 100g, Shortening earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Sesame Oil and Walnut Oil for calories, ranking 15 of 23.

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Sunflower Oil is classified as Allowed on Low-FODMAP, with 900kcal calories per 100g. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 100g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Safflower Oil at 900kcal.

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Vegetable Oil is classified as Allowed on Low-FODMAP, with 862kcal calories per 100g. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Cooking Spray and Ghee for calories, ranking 8 of 23.

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With 884kcal calories per 100g, Walnut Oil earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, walnut oil also provides 100g fat per 100g. Within this category, it falls between Shortening and Coconut Oil for calories, ranking 16 of 23.

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At 340kcal calories per 100g, Heavy Cream falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, heavy cream also provides 36.1g fat per 100g. Among the 23 items in this category, heavy cream sits at the low end for calories — next closest is Margarine at 579kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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