Pine Nuts

Nuts & Seeds · Tree Nuts

TLDRLast updated 6 October 2026

Raw shelled pine nuts have a low FODMAP reference of 8 g. The 9 g reference is moderate and 30 g is high.

Serving sizes for pine nuts

Raw shelled pine nuts: 8 g low, 9 g moderate and 30 g high. Reference portions are not exact transition cutoffs.

Low

8 gabout 0.53 tablespoons

FructoseLow

LactoseLow

FructansLow

GOSLow

SorbitolLow

MannitolLow

Reference portions

Select an amount or rating to update your portion. These are reference portions, not exact cut-offs or recommended intakes.

Reference portions for Pine Nuts and their FODMAP ratings
Serving	Amount	FODMAP rating
2 teaspoons
2 teaspoons
2 tablespoons

Is pine nuts low FODMAP?

Both 8 g low and 9 g moderate are rounded to about two teaspoons. The gram amount resolves that ambiguity; the older tablespoon-sized serving is not the low reference.

Pine Nuts and IBS: what to know

For raw shelled pine nuts, record the amount you actually eat rather than only the name of the food. The 8 g reference describes this preparation, not a personal tolerance limit. Nut FODMAPs include GOS and fructans. Food-group background.

Gut-friendly ways to eat pine nuts

Weigh pine nuts before adding them to a topping or sauce; the low reference is 8 g. Compare pumpkin seeds using its own serving guide.

Recipes with pine nuts

Dinner

Zucchini and Lemon Pasta

20 minEasy

Frequently asked questions

What is the low FODMAP portion for pine nuts?

The low reference is 8 g, approximately 2 teaspoons. The moderate reference is 9 g and the high reference is 30 g.

Can I use the same portion for a different preparation?

This guide describes raw shelled pine nuts. Use the separate guide for pumpkin seeds rather than transferring this portion.

How should I measure a shared recipe?

Measure the total amount of raw shelled pine nuts before combining it with the other ingredients, then divide by the number of equal portions. Keep the 8 g low reference in mind for each portion.

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Pumpkin Seeds (Pepitas)Nuts & SeedsLow

Sources and editorial notes

Monash: FODMAP food groups
Nut-group background only.

Published and maintained by Gut Friendly. This guide has not been independently reviewed by a dietitian. Serving information comes from our food catalogue. Where references are listed, they explain the research and preparation differences. Check the original source for current portions.

Gut Friendly provides general information, not medical advice.