Sugar Pumpkin / Squash (Unpeeled, Raw)
Vegetables · Squash
Unpeeled sugar pumpkin is low FODMAP at 49 g in the checked Monash entry, described as around one-third of a cup raw. The 63 g portion is amber overall and 75 g is red. Use this page when the skin is retained rather than borrowing the peeled sugar-pumpkin figures.
Serving sizes for sugar pumpkin / squash (unpeeled, raw)
Sugar pumpkin, unpeeled and raw: 49 g green, 63 g amber, 75 g red. Household cup descriptions are approximate.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2/3 cup | 75 g | Fructans 0.3 g | |
| 1/3 cup | 49 g | Fructans 0.08 g | |
| 1/2 cup | 63 g | Fructans 0.1 g |
Breakdown for 0.67 cups
Is sugar pumpkin / squash (unpeeled, raw) low FODMAP?
Fructans explain the move from green to amber at 63 g, approximately half a cup. At 75 g, about two-thirds of a cup, fructans are red and GOS is amber. All six groups are green at the 49 g reference, with fructose, lactose, mannitol and sorbitol remaining green at the larger portions.
Sugar Pumpkin / Squash (Unpeeled, Raw) and IBS: what to know
The skin-on preparation should stay visible in your recipe notes, particularly if you sometimes peel the same variety. The two entries are useful matching references; they do not measure how your symptoms will respond to changing the peel. Also distinguish sugar pumpkin from Jarrahdale or other squash when shopping.
Gut-friendly ways to eat sugar pumpkin / squash (unpeeled, raw)
Measure the raw sugar-pumpkin pieces with their skin retained before cooking. For a mixed roast, keep their amount separate from the other vegetables rather than using the weight of the entire tray as a pumpkin serving. If you remove the peel, switch to peeled sugar pumpkin; Jarrahdale pumpkin has a different named record.
Frequently asked questions
Are peeled and unpeeled sugar pumpkin combined in one allowance?
No. They are separately checked preparations with different green and amber reference weights. Select the entry that describes the ingredient you weighed.
Does the red overall rating mean GOS is also red?
At the inspected 75 g unpeeled portion, GOS is amber while fructans are red. The overall light should not replace the individual group details.
Can this raw reference rate a finished pumpkin pie?
A pie is a recipe with pastry, filling ingredients and a serving size. The pumpkin entry helps describe one ingredient but does not determine the whole pie's rating.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Pumpkin / Squash, sugar, unpeeled, 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.