Pea Shoots (Raw)
Vegetables · Peas
Raw pea shoots are low FODMAP at 25 g, approximately one cup, in the Monash app. The entry explicitly says they remain low up to 500 g. That broader range describes the app's finding and is not a suggested amount of shoots to eat in one meal.
Serving sizes for pea shoots (raw)
Pea shoots, raw: 25 g, about one cup. The app's explicit low-up-to-500 g note is range information, not a meal plan.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 25 g | None detected | |
| 500 g portion | 500 g | None detected |
Breakdown for 1 cup
Is pea shoots (raw) low FODMAP?
The 25 g pea-shoot panel has green indicators for every displayed FODMAP group. No amber or red portion appears in the checked entry. It is a shoot-specific result: mature peas, pea pods and other products made from peas have different food entries and cannot inherit this reference.
Pea Shoots (Raw) and IBS: what to know
A garnish of pea shoots is easier to assess if you know the actual amount and the rest of the dish. The green rating for shoots does not rate a dressing, sandwich filling or salad topping. If you are comparing meals, note the product name so that shoots are not accidentally logged as green peas.
Gut-friendly ways to eat pea shoots (raw)
Follow the package's washing and handling directions, then weigh the shoots before combining them with other ingredients. Add them to a salad or savoury bowl as your recipe allows. For a related but separately listed ingredient, see snow pea tendrils; their guide uses its own reference rather than assuming all young pea greens have the same cup weight.
Frequently asked questions
Does one cup of shoots mean one cup of peas?
No. The app describes 25 g of raw pea shoots. Peas and pods are different ingredients, so their cup measures and FODMAP references must be checked separately.
Can I use this guide for snow pea tendrils?
Snow pea tendrils have a separate checked entry and guide. Use the name on the product you have instead of assuming every young pea product is identical.
Does the 500 g note mean I should increase my serving?
It is not a recommended portion. Use an amount appropriate to your meal and personal plan; the larger figure simply records the range statement in the app.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Pea shoots, 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.