Gai Lan / Chinese Broccoli (Raw)
Vegetables · Vegetables
Gai lan, also called Chinese broccoli, is low FODMAP at the app's 75 g raw portion, approximately one cup. The listed ratings become moderate at 250 g and high at 308 g. These are amounts of gai lan itself, rather than the finished weight of a restaurant dish.
Serving sizes for gai lan / chinese broccoli (raw)
The guide describes raw gai lan: 75 g low, 250 g moderate and 308 g high. It supplies no separate cooked-weight conversion.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 75 g | Fructans 0.07 g | |
| 3 1/3 cups | 250 g | Fructans 0.24 g | |
| 4 cups | 308 g | Fructans 0.3 g |
Breakdown for 1 cup
Is gai lan / chinese broccoli (raw) low FODMAP?
Monash's raw gai lan entry shows fructans at a moderate level in the 250 g serving. The low 75 g amount therefore does not make a much larger plate unlimited. Despite the English name, gai lan has a separate entry from regular broccoli and broccolini; use the entry that matches the vegetable you bought.
Gai Lan / Chinese Broccoli (Raw) and IBS: what to know
A meal described as Chinese broccoli may arrive with a sauce or other ingredients that this plain-vegetable entry does not cover. If you are comparing IBS symptoms after different meals, note both the portion of gai lan and the sauce used. The difference between a measured side and a large shared platter can also make the food diary more useful.
Gut-friendly ways to eat gai lan / chinese broccoli (raw)
Weigh the gai lan raw, before adding it to a pan. Prepare the stems and leaves as your recipe requires, and divide a shared dish into portions so you know how much vegetable each person receives. Check sauces separately, especially products containing garlic or onion, rather than assigning the vegetable's green rating to the complete dish.
Frequently asked questions
Is Chinese broccoli the same food as gai lan?
Yes, Chinese broccoli and gai lan are names used for this app entry. The listed raw low FODMAP portion is 75 g.
Can I measure 75 g of cooked gai lan instead?
The verified 75 g portion is raw. Cooking changes a vegetable's weight, so this entry cannot establish that a 75 g cooked serving is equivalent.
Is gai lan with sauce covered by this rating?
The gai lan amount is covered, but added sauce is not. Check the sauce's ingredients and portion separately, including any onion or garlic.
Check a whole plate in seconds.
Not sure about a whole meal? Scan it with the Gut Friendly app.
Get the appRelated foods
Sources and editorial notes
- Monash University FODMAP Diet App
App entry checked directly on 27 September 2026: Gai lan / Chinese broccoli, 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.