Low-FODMAP Nuts & Seeds Guide

Almonds is classified as Allowed on Low-FODMAP, with 598kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 21g protein and 52.5g fat, which may factor into overall meal planning. Within this category, it falls between Sunflower Seeds and Cashew Butter for calories, ranking 14 of 24.

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Chia Seeds is classified as Allowed on Low-FODMAP, with 486kcal 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 16.5g protein and 30.7g fat per serving. Among the 24 items in this category, chia seeds sits at the low end for calories — next closest is Chocolate Trail Mix at 503kcal.

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With 553kcal calories per 100g, Hemp Seeds 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 31.6g protein and 48.8g fat, which may factor into overall meal planning. Within this category, it falls between Flaxseeds and Pistachios for calories, ranking 8 of 24.

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With 582kcal calories per 100g, Sunflower Seeds 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 19.3g protein and 49.8g fat, which may factor into overall meal planning. Within this category, it falls between Pumpkin Seeds and Almonds for calories, ranking 13 of 24.

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Almond Butter is classified as Limited on Low-FODMAP, with 614kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 21g protein and 55.5g fat per serving. Within this category, it falls between Mixed Nuts and Hazelnuts for calories, ranking 17 of 24. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 571kcal calories per 100g, Almond Flour earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, almond flour also provides 21.4g protein and 50.6g fat per 100g. Within this category, it falls between Pistachios and Cashews for calories, ranking 10 of 24. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Brazil Nuts is classified as Limited on Low-FODMAP, with 659kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 14.3g protein and 67.1g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Sesame Seeds at 631kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Cashew Butter is classified as Limited on Low-FODMAP, with 609kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 12.1g protein and 53g fat, which may factor into overall meal planning. Within this category, it falls between Almonds and Mixed Nuts for calories, ranking 15 of 24. 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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Cashews is classified as Limited on Low-FODMAP, with 574kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 15.3g protein and 46.4g fat, which may factor into overall meal planning. Within this category, it falls between Almond Flour and Pumpkin Seeds for calories, ranking 11 of 24. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Chocolate Trail Mix is classified as Limited on Low-FODMAP, with 503kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 11.7g protein and 32.3g fat, which may factor into overall meal planning. Among the 24 items in this category, chocolate trail mix sits at the low end for calories — next closest is Flaxseeds at 534kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 443kcal calories per 100g, Coconut Flour earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 19.3g protein and 13.7g fat, which may factor into overall meal planning. Among the 24 items in this category, coconut flour sits at the low end for calories — next closest is Nut Bars at 454kcal. 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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At 534kcal calories per 100g, Flaxseeds 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, flaxseeds also provides 18.3g protein and 42.2g fat per 100g. Within this category, it falls between Chocolate Trail Mix and Hemp Seeds for calories, ranking 7 of 24. 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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Hazelnuts is classified as Limited on Low-FODMAP, with 628kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 14.9g protein and 53g fat, which may factor into overall meal planning. Within this category, it falls between Almond Butter and Sesame Seeds for calories, ranking 18 of 24. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Macadamia Nuts is classified as Limited on Low-FODMAP, with 716kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 7.8g protein and 76.1g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Pine Nuts at 673kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 610kcal calories per 100g, Mixed Nuts earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, mixed nuts also provides 19.6g protein and 53.8g fat per 100g. Within this category, it falls between Cashew Butter and Almond Butter for calories, ranking 16 of 24. 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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Nut Bars is classified as Limited on Low-FODMAP, with 454kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 8g protein and 20.4g fat, which may factor into overall meal planning. Among the 24 items in this category, nut bars sits at the low end for calories — next closest is Trail Mix at 454kcal. 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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Pecans is classified as Limited on Low-FODMAP, with 750kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 10g protein and 73.3g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Macadamia Nuts at 716kcal. 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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At 673kcal calories per 100g, Pine Nuts 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, pine nuts also provides 13.7g protein and 68.4g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Walnuts at 668kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 560kcal calories per 100g, Pistachios earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, pistachios also provides 20.2g protein and 45.3g fat per 100g. Within this category, it falls between Hemp Seeds and Almond Flour for calories, ranking 9 of 24. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 574kcal calories per 100g, Pumpkin Seeds falls into the Limited category under Low-FODMAP guidelines. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 29.8g protein and 49.1g fat per serving. Within this category, it falls between Cashews and Sunflower Seeds for calories, ranking 12 of 24. 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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With 631kcal calories per 100g, Sesame Seeds earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, sesame seeds also provides 20.5g protein and 61.2g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Hazelnuts at 628kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 454kcal calories per 100g, Trail Mix 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, trail mix also provides 10.9g protein and 26.8g fat per 100g. Among the 24 items in this category, trail mix sits at the low end for calories — next closest is Unsweetened Trail Mix at 462kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 462kcal calories per 100g, Unsweetened Trail Mix earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 13.8g protein and 29.4g fat, which may factor into overall meal planning. Among the 24 items in this category, unsweetened trail mix sits at the low end for calories — next closest is Chia Seeds at 486kcal. 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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With 668kcal calories per 100g, Walnuts earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, walnuts also provides 9.8g protein and 56.9g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Brazil Nuts at 659kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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