Delicata Pumpkin / Squash (Peeled, Raw)
Vegetables · Squash
Peeled Delicata squash has a low FODMAP raw reference of 52 g, about one-third of a cup, in the Monash app. Its 65 g portion is amber and 75 g is red. This page follows the peeled entry, so weigh the prepared flesh after peeling and before cooking.
Serving sizes for delicata pumpkin / squash (peeled, raw)
Peeled raw Delicata: 52 g green, 65 g amber, 75 g red. Weigh the peeled ingredient rather than the whole squash.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2/3 cup | 75 g | Fructans 0.3 g | |
| 1/3 cup | 52 g | Fructans 0.08 g | |
| 1/2 cup | 65 g | Fructans 0.1 g |
Breakdown for 0.67 cups
Is delicata pumpkin / squash (peeled, raw) low FODMAP?
At 52 g, all six FODMAP indicators are green. The half-cup reference of 65 g has moderate fructans. At 75 g, approximately two-thirds of a cup, fructans are high and GOS is moderate; fructose, lactose, mannitol and sorbitol stay green. The red overall rating therefore does not mean that every FODMAP group is high.
Delicata Pumpkin / Squash (Peeled, Raw) and IBS: what to know
Peeling status is a meaningful part of the source match for Delicata. The separate entries have different green weights, but this comparison does not prove that removing skin changes an individual's tolerance. A useful meal note includes the variety, whether it was peeled and the amount of raw prepared flesh.
Gut-friendly ways to eat delicata pumpkin / squash (peeled, raw)
Peel, prepare and weigh the Delicata flesh before cooking it in pieces or incorporating it into a recipe. If roasting several varieties together, record the Delicata share separately. Use unpeeled Delicata when retaining the skin; peeled sugar pumpkin needs its own portion reference even when substituted in the same dish.
Frequently asked questions
Is the peeled green portion the same as the unpeeled one?
No. The two app records have distinct green reference weights. Match the page to the preparation you actually use.
Which groups explain the red Delicata portion?
At the 75 g peeled reference, fructans are red and GOS is amber. The other four groups inspected remain green.
Can I use these grams for cooked Delicata purée?
They describe peeled raw Delicata. A cooked purée has a different weighing state and may include other ingredients; this check supplies no conversion for it.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Pumpkin / Squash, Delicata, peeled, raw” 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.