Hazelnuts
Nuts & Seeds · Tree Nuts
Raw shelled hazelnuts have a low FODMAP reference of 24 g. The 29 g reference is moderate and 30 g is high.
Serving sizes for hazelnuts
Raw shelled hazelnuts: 24 g low, 29 g moderate and 30 g high. Reference portions are not exact transition cutoffs.
Reference portions
Select an amount or rating to update your portion. These are reference portions, not exact cut-offs or recommended intakes.| Serving | Amount | FODMAP rating |
|---|---|---|
| 24 nuts | ||
| 29 nuts | ||
| 30 nuts |
Is hazelnuts low FODMAP?
The 29 g moderate and 30 g high references are close together. Use the weight rather than treating a handful as a low serving.
Hazelnuts and IBS: what to know
For raw shelled hazelnuts, record the amount you actually eat rather than only the name of the food. The 24 g reference describes this preparation, not a personal tolerance limit. Nut FODMAPs include GOS and fructans. Food-group background.
Gut-friendly ways to eat hazelnuts
Weigh the shelled hazelnuts before chopping; 24 g is approximately 24 nuts. Compare almonds using its own serving guide.
Frequently asked questions
What is the low FODMAP portion for hazelnuts?
The low reference is 24 g, approximately 24 nuts. The moderate reference is 29 g and the high reference is 30 g.
Can I use the same portion for a different preparation?
This guide describes raw shelled hazelnuts. Use the separate guide for almonds rather than transferring this portion.
How should I measure a shared recipe?
Measure the total amount of raw shelled hazelnuts before combining it with the other ingredients, then divide by the number of equal portions. Keep the 24 g low reference in mind for each portion.
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Sources and editorial notes
- Monash: FODMAP food groups
Nut-group background only.