Green Chilli (Whole, Raw)
Vegetables · Chillies
Whole raw green chilli is low FODMAP at 28 g, roughly one medium chilli, in the checked Monash entry. The larger portions are 244 g moderate and 307 g high, both limited by fructans. Those larger reference points are not suggestions to eat a large quantity of chilli.
Serving sizes for green chilli (whole, raw)
Whole raw green chilli: 28 g green, 244 g amber and 307 g red. Use the raw-food reference and account for chilli heat separately.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 medium | 28 g | Fructans 0.03 g | |
| 8 3/4 medium | 244 g | Fructans 0.24 g | |
| 11 medium | 307 g | Fructans 0.3 g |
Breakdown for 28 g
Is green chilli (whole, raw) low FODMAP?
All six groups are green in the 28 g panel. At 244 g, approximately eight and three-quarter medium chillies, fructans are amber; at 307 g, about eleven medium, fructans are red. The five other indicators remain green. These observations apply to the whole raw entry, with no cooked-weight conversion supplied.
Green Chilli (Whole, Raw) and IBS: what to know
A chilli's FODMAP rating does not measure how hot it feels or whether spicy food suits you. The app specifically mentions capsaicin as a possible trigger of heartburn and abdominal pain in IBS. Choose the amount with your response to heat in mind rather than working towards the large amber figure.
Gut-friendly ways to eat green chilli (whole, raw)
Measure green chilli before chopping it into a stir-fry, dressing or shared pot. Divide the ingredient between the portions you actually eat, and assess the accompanying sauce. For a product with the skin and seeds removed, compare the dedicated peeled green chile guide.
Frequently asked questions
Are all green chilli varieties covered?
The entry is named whole raw green chilli. Named varieties such as jalapeño and poblano have individual listings, so use those when you know the variety.
Can a low FODMAP chilli still upset my gut?
Yes. Monash's capsaicin caution explains why a person may react to spicy food even when the listed FODMAP indicators are green.
Can I compare cooked chilli weight with this page?
The source describes raw weight. Cooking can change the weight of a dish, and this check does not provide a reliable raw-to-cooked conversion.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Chilli / Chili, green, whole, 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.