Sesame Seeds

Herbs & Spices · Seeds

TLDRLast updated 6 October 2026

Sesame seeds have a low FODMAP reference of 30 g. The 52 g reference is moderate and 61 g is high.

Serving sizes for sesame seeds

Sesame seeds: 30 g low, 52 g moderate and 61 g high. Reference portions are not exact transition cutoffs.

Low

3 tablespoonsabout 30 g

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 Sesame Seeds and their FODMAP ratings
Serving	Amount	FODMAP rating
3 tablespoons
5.2 tablespoons
6 tablespoons

Is sesame seeds low FODMAP?

This is the seed guide. Tahini is a separate product with its own reference portions, so a spoon of seeds is not interchangeable with a spoon of paste.

Sesame Seeds and IBS: what to know

For sesame seeds, record the amount you actually eat rather than only the name of the food. The 30 g reference describes this preparation, not a personal tolerance limit. Individual IBS responses differ. Diet and IBS.

Gut-friendly ways to eat sesame seeds

Weigh sesame seeds before scattering them over a shared dish; 30 g is approximately three tablespoons. Compare tahini using its own serving guide.

Recipes with sesame seeds

Dinner

Maple Soy Glazed Salmon

25 minEasy

Frequently asked questions

What is the low FODMAP portion for sesame seeds?

The low reference is 30 g, approximately 3 tablespoons. The moderate reference is 52 g and the high reference is 61 g.

Can I use the same portion for a different preparation?

This guide describes sesame seeds. Use the separate guide for tahini rather than transferring this portion.

How should I measure a shared recipe?

Measure the total amount of sesame seeds before combining it with the other ingredients, then divide by the number of equal portions. Keep the 30 g low reference in mind for each portion.

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Tahini (Hulled Sesame Paste)SweetenersLow

Sources and editorial notes

NIDDK: Diet and IBS
Individual-response background; not portion evidence.

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.