Currants (Dried)
Fruits · Fruits
Dried currants have a low-FODMAP serving of 13 g, about one tablespoon, in Monash. A 16 g serving, approximately one and a quarter tablespoons, is moderate. At 30 g, around two tablespoons, the rating is high. A small measured addition differs from a generously filled scoop.
Serving sizes for currants (dried)
Dried currants: 13 g green, 16 g amber and 30 g red in fructans. Spoon descriptions are approximate references for this ingredient.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 tablespoons | 30 g | Fructans 0.3 g | |
| 1 tablespoon | 13 g | Fructans 0.08 g | |
| 1 1/4 tablespoon | 16 g | Fructans 0.1 g |
Breakdown for 2 tablespoons
Is currants (dried) low FODMAP?
Fructans are amber at 16 g and red at 30 g. Fructose, lactose, mannitol, sorbitol and GOS remain green. These figures belong to the dried currant entry, not the separate frozen red or black currant entries, despite their shared name.
Currants (Dried) and IBS: what to know
For currants mixed into porridge, muesli or baking, work out the amount of dried fruit in the portion you plan to eat. A total recipe weight includes other ingredients and cannot stand in for the currant weight. The narrow gap between the green and amber references makes an estimated handful unhelpful.
Gut-friendly ways to eat currants (dried)
Weigh the dried currants before mixing them through the recipe, and divide their amount according to the actual servings. When using a mixed dried-fruit bag, identify its other components too. Compare goji berries or pitted dried dates through their own guides rather than using a common tablespoon allowance.
Frequently asked questions
Are two tablespoons of currants low FODMAP?
The checked two-tablespoon amount is 30 g and high in fructans. The green reference is the smaller 13 g portion.
Can frozen blackcurrants use these figures?
No. Frozen blackcurrants are a separately named food preparation and need their own portion guidance.
Does a bun containing currants inherit the green rating?
Not automatically. The currants' quantity and every other relevant ingredient in the bun need consideration.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Currants, dried” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.