Broccolini (Stalks Only, Raw)
Vegetables · Cruciferous
Raw broccolini stalks are low FODMAP at 75 g, about three-quarters of a cup. The app lists 275 g as moderate and 350 g as high. These amounts cover stalks only, so a bunch with its flowering heads attached needs the whole-broccolini guide.
Serving sizes for broccolini (stalks only, raw)
Weigh raw broccolini stalks with the heads excluded. The listed 275 g and 350 g portions are larger test amounts, not meal targets.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 3/4 cup | 75 g | Fructans 0.08 g | |
| 275 g portion | 275 g | Fructans 0.3 g | |
| 350 g portion | 350 g | Fructans 0.38 g |
Breakdown for 0.75 cups
Is broccolini (stalks only, raw) low FODMAP?
The 275 g broccolini-stalk serving shows a moderate fructan rating in Monash's app. That larger portion should not be interpreted as a recommended vegetable serving. Broccolini is distinct from regular broccoli, whose raw stalks have different portion guidance and an excess-fructose limitation.
Broccolini (Stalks Only, Raw) and IBS: what to know
When recording a broccolini meal, note whether you ate the stems alone or the complete vegetable. Using the stalk-only green rating for a whole bunch would overlook the heads. The 75 g reference helps identify the preparation and amount; it cannot determine how a particular stir-fry will affect your IBS.
Gut-friendly ways to eat broccolini (stalks only, raw)
Set aside the broccolini heads and weigh the raw stalks for this guide. Chop the stems into similar-sized pieces for a stir-fry, or slice them thinly to mix through other vegetables. If you prefer to cook the whole bunch, switch to the whole broccolini page and use its portions.
Frequently asked questions
Are broccolini stems low FODMAP?
Yes, the stalk-only raw entry is green at 75 g. Monash also lists a moderate 275 g portion and a high 350 g portion.
Does this amount include the broccolini heads?
No. This page is for stalks only. Use the broccolini guide for the whole vegetable instead of including the heads in a stalk-only weight.
Are broccoli and broccolini stalks interchangeable?
Their cooking uses can overlap, but their tested FODMAP portions differ: broccolini stalks are green at 75 g, while raw broccoli stalks have a green portion at 42 g.
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Sources and editorial notes
- Monash University FODMAP Diet App
App entry checked directly on 27 September 2026: Broccolini (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.