Kale (Tuscan, Raw)
Vegetables · Leafy Greens
Tuscan kale is low FODMAP at 75 g raw weight, roughly half a cup, in the Monash app. Its 222 g serving is moderate in GOS, and 275 g is high. The green rating therefore belongs to a stated portion of Tuscan kale rather than to every amount or kale preparation.
Serving sizes for kale (tuscan, raw)
Tuscan kale, raw: 75 g green, 222 g amber and 275 g red. The app also describes those as about ½, 1½ and 2 cups respectively.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 cup | 75 g | GOS 0.08 g | |
| 222 g portion | 222 g | GOS 0.24 g | |
| 275 g portion | 275 g | GOS 0.3 g |
Breakdown for 0.5 cups
Is kale (tuscan, raw) low FODMAP?
GOS is the only FODMAP group that changes colour across these panels. The 222 g amber reference is approximately one and a half cups; the 275 g red reference is about two cups. Fructose, lactose, mannitol, sorbitol and fructans remain green, with all groups green at 75 g.
Kale (Tuscan, Raw) and IBS: what to know
Kale's appearance after cooking can make portion estimates difficult, so retain the raw amount when keeping a food diary. If a recipe uses Tuscan kale alongside other greens, list each one separately. Baby spinach offers a useful comparison: its larger-portion limitation in the checked entry is fructans, not GOS.
Gut-friendly ways to eat kale (tuscan, raw)
Wash and prepare the kale for your recipe, then record its weight before cooking or adding dressing. You might slice it into a vegetable pan or include it in soup with separately assessed stock and ingredients. A cooked bowl's weight also includes liquid and other foods, so it cannot be read directly against the raw kale table.
Frequently asked questions
Which FODMAP limits larger Tuscan kale portions?
GOS reaches a moderate rating at 222 g and a high rating at 275 g. The 75 g reference is green for all six groups.
Does this cover kale preserved in brine?
No. The verified preparation is raw Tuscan kale. Brined kale is a distinct product with a separate entry, so it should not inherit this table.
Can I count a cooked half-cup as 75 g raw kale?
The app's half-cup description refers to the raw entry. Measure the raw ingredient instead of assuming that a cooked volume has the same weight reference.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Kale, Tuscan, 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.