Sultanas
Fruits · Other Fruits
Sultanas are low FODMAP at 7 g. Both fructose and fructans are moderate at 9 g and high at the listed 30 g serving; the other displayed groups remain low.
Serving sizes for sultanas
The reference amounts are 7 g low, 9 g moderate and 30 g high. Use dry sultana weight for this preparation.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 tablespoons | 30 g | Fructans 0.33 g | |
| 7 g portion | 7 g | Fructans 0.08 g | |
| 9 g portion | 9 g | Fructans 0.1 g |
Breakdown for 2 tablespoons
Is sultanas low FODMAP?
The small difference between the low and moderate references makes weighing useful. A handful or a generous spoonful is not a precise match for the low portion. This guide describes sultanas themselves, rather than a finished cereal, fruit loaf or bar containing them.
Sultanas and IBS: what to know
For an IBS food record, include dried fruit added to breakfast or scattered through a snack mix. Sultanas can be difficult to estimate once combined with nuts or cereal. Recording the amount before mixing helps distinguish a change in the dried-fruit portion from changes to the rest of the snack.
Gut-friendly ways to eat sultanas
Weigh the sultanas before sprinkling them over a separately checked breakfast. For baking, record the total added and divide it by the portions the recipe actually makes; include other ingredients in the assessment too. An oatmeal, raisin and walnut energy bar is a complete product with its own guide, not a direct way to calculate the sultanas in homemade baking.
Frequently asked questions
How many sultanas are low FODMAP?
The useful reference is 7 g by weight. Individual sultanas differ in size, so a fixed count would be less dependable.
Which FODMAPs are high in sultanas?
Fructose and fructans are high at 30 g. Both are moderate at 9 g and low at the 7 g reference.
Can I use the low serving in a whole cake recipe?
Track the total sultanas and the number of portions. The guide describes the amount eaten, while the rest of the cake’s ingredients also need consideration.
Does soaking sultanas create a larger verified portion?
This entry does not provide a soaking adjustment. Added water changes their weight, so do not calculate a new low serving from the soaked weight alone.
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