Broccolini (Heads Only, Raw)
Vegetables · Cruciferous
Raw broccolini heads have a low FODMAP reference of 21 g. The 38 g reference is moderate and 75 g is high. These are listed reference portions, not exact transition cutoffs.
Serving sizes for broccolini (heads only, raw)
21 g low; 38 g moderate; 75 g high. Use the stated raw preparation.
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 |
|---|---|---|
| 1/4 cup, heads only | ||
| 1/3 cup, heads only | ||
| 3/4 cup |
Is broccolini (heads only, raw) low FODMAP?
Excess fructose is moderate at 38 g and high at 75 g. The other five FODMAP groups are low at all three listed portions.
Broccolini (Heads Only, Raw) and IBS: what to know
Separate the flowering heads from the stalks and weigh the heads before cooking. The 75 g reference, about three-quarters of a cup, is high rather than a low portion. Supporting background: Monash: Broccoli and broccolini research. Historical research on heads versus stalks. Its older serving figures are not the source of the current table.
Gut-friendly ways to eat broccolini (heads only, raw)
Use the head weight for this guide and broccolini stalks for the separate stems. Broccoli heads are another distinct entry.
Frequently asked questions
What is the low FODMAP portion of raw broccolini heads?
The low reference is 21 g; the moderate reference is 38 g and the high reference is 75 g. Match the preparation and use the gram weight.
Can a whole broccolini spear use the head-only amount?
A whole spear combines heads and stalks. These head-only references do not establish a tested allowance for the combined vegetable.
Should I use the cooked weight?
These references describe raw broccolini heads. Keep the starting raw ingredient weight for a cooked recipe; no raw-to-cooked conversion is established here.
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Sources and editorial notes
- Monash: Broccoli and broccolini research
Historical research on heads versus stalks. Its older serving figures are not the source of the current table.