Broccoli
Vegetables · Cruciferous
Yes, raw broccoli heads are low FODMAP at the listed 75 g portion, approximately three-quarters of a reference cup. The catalogue lists 208 g as moderate and 279 g as high. For other parts of the plant, use the separate guides for broccoli stalks and broccoli sprouts.
Serving sizes for broccoli
Weigh the raw heads before cooking. Cup measures vary with floret size and packing; stalks, sprouts and broccolini are different entries.
Reference portions
Select an amount or rating to update your portion. These are reference portions, not exact cut-offs or recommended intakes.| Serving | Amount | FODMAP rating |
|---|---|---|
| 3/4 cup heads only | ||
| 2 cups, heads only | ||
| 2 3/4 cups, heads only |
Is broccoli low FODMAP?
Monash’s broccoli research distinguishes the heads from the stalks, with excess fructose more concentrated in regular broccoli stalks. The raw-head references here are 75 g low, 208 g moderate and 279 g high. Broccolini has its own heads-only guide and different reference portions.
Broccoli and IBS: what to know
If a broccoli meal causes symptoms, note whether you ate mostly florets, a large amount of stalk, or a mixed dish with other ingredients. The head-only portion guide cannot describe an entire stir-fry or soup. Keep the preparation consistent when comparing meals, and use a dietitian's advice when planning a structured food challenge.
Gut-friendly ways to eat broccoli
Separate the broccoli heads from thick stalks and weigh the heads before adding them to a meal. In a mixed vegetable dish, check the portions of carrot, green beans or other ingredients separately. Broccoli sprouts sold for salads are not small florets and now have their own verified guide.
Frequently asked questions
Is broccoli low FODMAP?
Raw broccoli heads are low FODMAP at the 75 g portion in our catalogue. It also lists 208 g as moderate and 279 g as high. This is preparation-specific information, not a serving guide for every part of the plant.
Are broccoli stalks the same as broccoli heads?
No. Monash's testing found that regular broccoli stalks contain more excess fructose than the heads. The separate raw stalk guide has a green portion at 42 g, with 57 g moderate and 75 g high. Use that guide for a meal made mostly with stalks.
Are broccoli sprouts low FODMAP?
Yes. The separately preparation-specific entry rates broccoli sprouts low FODMAP at 75 g and includes a low-FODMAP range note up to 500 g. That upper amount describes the tested range, not a recommended serving. Sprouts are different from the mature heads covered on this page.
Can I use broccoli portions for broccolini?
No. Broccolini has its own guide. Monash's research found a different distribution of fructose between its heads and stalks, so both the vegetable and the part you eat matter.
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Sources and editorial notes
- Monash: FODMAP content of broccoli and broccolini
Supports the distinction between broccoli and broccolini heads and stalks. This older article is background evidence, not the source for the current gram references or broccoli-sprout portions.