Broccolini (Baby Broccoli)
Vegetables · Cruciferous
Half a cup of broccolini, 45 g, is rated green, and the fructans behind that serve land exactly on 0.1 g, the point where the group starts counting. Baby broccoli has its own entry and its own portion, and the portion is the smaller of the two, so swapping it in spear for floret where a recipe called for broccoli overshoots what has been measured.
Last updated 4 September 2026Serving sizes for broccolini (baby broccoli)
Half a cup (45 g) is rated green. It is the only measured serve.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 cup | 45 g | Fructans 0.1 g |
Breakdown for 0.5 cups
Is broccolini (baby broccoli) low FODMAP?
Three groups turn up in the half cup: fructans at 0.1 g, sorbitol at 0.06 g and GOS at 0.05 g, with none of them past the level where a group begins to count, though the fructans sit precisely on it. Gram for gram that is slightly denser than broccoli, which holds 0.12 g of fructans across a 75 g serve of heads, so the smaller portion here is not just the arithmetic of a smaller vegetable. No second serve has been measured, which means there is no data showing where the rating would move.
Broccolini (Baby Broccoli) and IBS: what to know
The entry gives one portion with no separate figure for stalks and heads, where broccoli is listed the other way round and its tested serves describe florets only. Broccolini is sold and cooked whole, so the half cup is the vegetable as it goes into the pan, stalk included, and the stems do not change how you read it. What does catch people is that a supermarket bunch is well over that half cup while looking like a single portion, especially after it has shrunk on a griddle. Split a bunch across two plates rather than tipping the pan onto one.
Gut-friendly ways to eat broccolini (baby broccoli)
Broccolini takes high heat far better than it takes water. Blanch the spears for a minute, then finish them in a hot pan with olive oil until the heads catch and colour, or griddle them dry and dress them afterwards. Chilli, lemon zest, toasted almonds, parmesan and garlic-infused oil all suit it. Since the measured portion is modest, pair it rather than piling it up: green beans at three-quarters of a cup and bok choy at a cup chopped stretch a plate of greens further than a second helping of spears would.
Frequently asked questions
Is broccolini the same as broccoli for FODMAPs?
No, and the difference runs the opposite way to what the size suggests. Broccolini has its own green serve of half a cup, 45 g, while broccoli is green at half a cup of florets weighing 75 g and moves to amber at a full cup. Swapping one for the other by eye, spear for floret, puts you above the amount measured for broccolini.
How much broccolini can I eat in one meal?
Half a cup is the measured amount, a few spears rather than a whole bunch, and it is rated green. Nothing larger has been tested, so a full bunch on one plate sits outside what the data can vouch for. The fructan reading is already on the line at the serve that was measured, which is a reason to take the portion seriously rather than round it up.
Are broccolini stems low FODMAP?
The stalk is part of what was measured, so there is no need to trim it off or count it separately the way you might with a thick broccoli stem. That is convenient, because the stalk is the best part of the vegetable to cook: it stays firm while the head softens, which is exactly what makes broccolini worth griddling whole rather than chopping into pieces.
Is broccolini OK during the FODMAP elimination phase?
Yes, at half a cup, and it is one of the more interesting greens available at the stage when the safe list gets short and repetitive. Keep the portion honest and it behaves. If a plate of it disagrees with you, look at the quantity first and at the garlic butter or the dressing second, since neither of those is covered by the vegetable’s rating.
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