Broccoli Stalks Only (Raw)
Vegetables · Vegetables
Raw broccoli stalks have a low FODMAP portion of 42 g, approximately one-third of a cup. Monash lists 57 g as moderate and 75 g as high, with excess fructose changing the rating. Use this stalk-only guide when eating the thick stems left after cutting off the florets.
Serving sizes for broccoli stalks only (raw)
Amounts apply to raw stalks only: 42 g low, 57 g moderate and 75 g high. Cup volumes vary with how the stems are cut.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 3/4 cup | 75 g | Fructose 0.15 g | |
| 1/3 cup | 42 g | Fructose 0.04 g | |
| 1/2 cup | 57 g | Fructose 0.05 g |
Breakdown for 0.75 cups
Is broccoli stalks only (raw) low FODMAP?
At 57 g the app shows an amber fructose rating, rising to red at 75 g. This explains why a bowl made mainly from chopped broccoli stems needs its own portion check. Broccoli heads and broccolini stalks are different entries; the similar names do not make their serving amounts interchangeable.
Broccoli Stalks Only (Raw) and IBS: what to know
If excess fructose is a concern in your IBS plan, distinguish stalk-heavy broccoli slaw from a plate made mostly of florets. A 42 g green serving is a reference portion, not a guarantee of personal tolerance. Keep the stem-to-head balance consistent when comparing how broccoli meals affect you.
Gut-friendly ways to eat broccoli stalks only (raw)
Separate the thick stalks from the heads, then weigh the stalk portion in its raw state before cooking. Slice it thinly for a stir-fry or grate it into a vegetable mixture. For a shared dish, track how much stalk goes into each serving rather than counting an entire broccoli head as one fixed amount.
Frequently asked questions
Can I eat broccoli stems on a low FODMAP diet?
The raw-stalk entry has a green portion at 42 g. Larger listed portions change to amber at 57 g and red at 75 g, so the amount of stem matters.
Should I weigh broccoli stalks before or after cooking?
This entry is for raw stalks, so use the raw weight before cooking. It does not provide a separate tested cooked-stalk allowance.
Can I use broccolini-stalk portions for broccoli stalks?
No. Broccolini stalks have a separate 75 g green entry. Regular broccoli stalks have their green portion at 42 g, so check the vegetable name as well as the part.
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Sources and editorial notes
- Monash University FODMAP Diet App
App entry checked directly on 27 September 2026: Broccoli (stalks only), raw. Supports the listed portion weights, traffic-light ratings and FODMAP groups. The exact compound quantities shown in the catalogue breakdown were not verified by this app check.