Dinner
Maple Soy Glazed Salmon
25 minEasy
Salmon
Meat, Fish & Eggs · Fish Seafood
TLDRLast updated 4 September 2026
One salmon fillet, 150 g, is rated green, with fructans, GOS, lactose, excess fructose, sorbitol and mannitol all sitting at zero. Fish carries no carbohydrate worth measuring, so plain salmon is about as uncomplicated as this diet gets. Nearly every real question about salmon turns out to be a question about what was brushed, cured or poured over it.
Last updated 4 September 2026Serving sizes for salmon
One fillet, about 150 g, is the tested amount, and it is rated green.
1 filletabout 150 g
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 fillet | 150 g | None detected |
Breakdown for 1 fillet
0gFructose
0gLactose
0gFructans
0gGOS
0gSorbitol
0gMannitol
1 filletabout 150 g
Is salmon low FODMAP?
Glazes are where a green fillet becomes a difficult meal, and the arithmetic is not close. A single teaspoon of honey holds 2 g of excess fructose, forty times the 0.05 g point at which fructose starts to count, and a honey-soy glaze uses several teaspoons. Bottled teriyaki sauce is rated amber in this guide and generally lists garlic alongside the sugar. Sweet chilli, hoisin and most marinade bottles behave the same way, and none of it has anything to do with the fish underneath.
Salmon and IBS: what to know
Salmon comes up constantly in IBS conversation for its omega-3 content, and that deserves a straight answer: it is a nutrition point, not a FODMAP one, and this guide will not tell you what it does for your symptoms. What is relevant here is that salmon is an oily fish, so a large fillet represents a real fat load, and fat can provoke IBS symptoms independently of anything fermentable. Smoked salmon is cured rather than cooked, and the plain kind is usually salt, sugar and smoke, though peppered, dill-cured and flavoured hot-smoked packs vary.
Gut-friendly ways to eat salmon
Salmon takes so well to gut-friendly flavours that the swaps barely register as swaps. Lemon, dill, capers, black pepper and olive oil are the standard treatment for good reason, and a maple and mustard glaze caramelises much like a honey one without the fructose. Canned salmon is rated green and turns fishcakes and sandwiches into a five-minute job. For a teriyaki-style finish, reduce soy sauce with maple syrup, fresh ginger and rice vinegar in the pan and spoon it over at the end.
Recipes with salmon
Frequently asked questions
Is smoked salmon low FODMAP?
Plain cold-smoked salmon usually is, since a traditional cure is salt, sugar and smoke and none of those brings a FODMAP with it. The ones to check are the flavoured packs, where garlic, onion or a sweetened marinade may be part of the cure, and the pre-mixed pots of salmon pâté, which often carry cream cheese and seasoning. Read the ingredient list rather than the word smoked on the front.
Is teriyaki or honey-glazed salmon low FODMAP?
No, and the glaze is the entire reason. Teriyaki sauce is rated amber and typically carries garlic as well as sugar, while honey is red on excess fructose at one teaspoon, and a restaurant portion uses a great deal more than that. Ask for the fish grilled plain with lemon, or build the glaze at home from soy sauce, maple syrup and ginger, which does the same glossy job.
Is salmon sushi or sashimi low FODMAP?
Raw salmon has nothing fermentable in it, and both salmon nigiri and assorted sashimi are rated green here. Rice, wasabi, pickled ginger and soy sauce alongside are all fine as well. The rolls are what to watch: spicy mayo, eel sauce, teriyaki drizzles and anything described as crunchy tend to bring garlic, onion or a high fructose sweetener into an otherwise simple plate.
Does salmon help IBS?
There is no FODMAP answer to that, and it would be wrong to invent one. What the data shows is narrow: the tested fillet is rated green, so salmon will not feed fermentation the way a high FODMAP food does. Whether oily fish does anything more for you is a nutrition question worth putting to a dietitian. Some people find a very rich fillet sits heavily, which is about fat rather than FODMAPs.
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