Low-FODMAP Protein Guide

Collagen Peptides is classified as Allowed on Low-FODMAP, with 360kcal 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 90g protein and 300mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Whey Protein at 339kcal.

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Eggs is classified as Allowed on Low-FODMAP, with 334kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 16.2g protein and 28.8g fat, which may factor into overall meal planning. Within this category, it falls between Veggie Burger and Protein Bars for calories, ranking 11 of 18.

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With 381kcal calories per 100g, Gelatin 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, gelatin also provides 7.8g protein and 466mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is Collagen Peptides at 360kcal.

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Protein Powder is classified as Allowed on Low-FODMAP, with 388kcal 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 55.6g protein and 5.6g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Chickpea Flour at 387kcal.

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Tempeh is classified as Allowed on Low-FODMAP, with 192kcal 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 20.3g protein and 10.8g fat per serving. Within this category, it falls between Black Beans and Veggie Burger for calories, ranking 9 of 18.

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With 94kcal calories per 100g, Tofu earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 18 items in this category, tofu sits at the low end for calories — next closest is Greek Yogurt at 105kcal.

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Veggie Burger is classified as Allowed on Low-FODMAP, with 224kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 13g protein and 5.2g fat, which may factor into overall meal planning. Within this category, it falls between Tempeh and Eggs for calories, ranking 10 of 18.

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Whey Protein is classified as Allowed on Low-FODMAP, with 339kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 11.7g protein and 968mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Soy Protein at 335kcal.

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Greek Yogurt is classified as Limited on Low-FODMAP, with 105kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 8.2g protein per serving. Among the 18 items in this category, greek yogurt sits at the low end for calories — next closest is Lentil Pasta at 111kcal. 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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Pea Protein is classified as Limited on Low-FODMAP, with 180kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 14g fat and 2.7g fiber per serving. Within this category, it falls between Kidney Beans and Black Beans for calories, ranking 7 of 18. 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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Protein Bars is classified as Limited on Low-FODMAP, with 335kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 88.3g protein and 1000mg sodium per serving. Within this category, it falls between Eggs and Soy Protein for calories, ranking 12 of 18. 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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Protein Shakes is classified as Limited on Low-FODMAP, with 119kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. Among the 18 items in this category, protein shakes sits at the low end for calories — next closest is Edamame at 121kcal. 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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Soy Protein is classified as Limited on Low-FODMAP, with 335kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 88.3g protein and 1000mg sodium per serving. Within this category, it falls between Protein Bars and Whey Protein for calories, ranking 13 of 18. 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 181kcal calories per 100g, Black Beans falls into the Not Allowed category under Low-FODMAP guidelines. It is high in one or more FODMAP subgroups. Beyond the primary classification, black beans also provides 8.2g protein and 7g fat per 100g. Within this category, it falls between Pea Protein and Tempeh for calories, ranking 8 of 18.

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With 387kcal calories per 100g, Chickpea Flour earns a Not Allowed classification on Low-FODMAP. This means it is high in one or more FODMAP subgroups. It also contains 22.4g protein and 6.7g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Gelatin at 381kcal.

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At 121kcal calories per 100g, Edamame falls into the Not Allowed category under Low-FODMAP guidelines. It is high in one or more FODMAP subgroups. Beyond the primary classification, edamame also provides 11.9g protein and 5.2g fat per 100g. Within this category, it falls between Protein Shakes and Kidney Beans for calories, ranking 5 of 18.

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At 177kcal calories per 100g, Kidney Beans falls into the Not Allowed category under Low-FODMAP guidelines. The classification reflects that it is high in one or more FODMAP subgroups. Nutritionally, it also delivers 8.1g protein and 7g fat per serving. Within this category, it falls between Edamame and Pea Protein for calories, ranking 6 of 18.

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Lentil Pasta is classified as Not Allowed on Low-FODMAP, with 111kcal calories per 100g. The classification reflects that it is high in one or more FODMAP subgroups. Nutritionally, it also delivers 5.7g fat and 3.4g fiber per serving. Among the 18 items in this category, lentil pasta sits at the low end for calories — next closest is Protein Shakes at 119kcal.

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