Sweet Potato (orange, unpeeled, raw)
Vegetables · Root Vegetables
Orange sweet potato, also called kumara, has a low FODMAP reference of 75 g, around one-third of a cup, in the Monash app. The checked entry is unpeeled and raw. Its larger portions are 150 g amber and 188 g red, with fructans responsible for those changes.
Serving sizes for sweet potato (orange, unpeeled, raw)
Orange kumara, raw and unpeeled: 75 g green, 150 g amber, 188 g red. Raw is the weighing basis, not a suggestion to eat it uncooked.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/3 cup | 75 g | Mannitol 0.05 g | |
| 150 g portion | 150 g | Fructans 0.1 g | |
| 188 g portion | 188 g | Fructans 0.3 g |
Breakdown for 0.33 cups
Is sweet potato (orange, unpeeled, raw) low FODMAP?
The current orange-kumara panels show all six groups green at 75 g. Fructans become moderate at 150 g, roughly two-thirds of a cup, and high at 188 g, roughly three-quarters of a cup. Mannitol stays green in these panels, alongside fructose, lactose, sorbitol and GOS.
Sweet Potato (orange, unpeeled, raw) and IBS: what to know
A sweet potato's size makes a whole-potato description less useful than its weight. For a meal diary, distinguish orange kumara from ordinary potato and record the amount used before cooking. The traffic lights describe the checked food and portions; they do not predict an individual's response to a loaded baked potato or a mixed tray bake.
Gut-friendly ways to eat sweet potato (orange, unpeeled, raw)
Weigh the washed orange sweet potato with its skin on before cooking it. For wedges, divide the weighed batch between the intended servings and assess any coating or sauce separately. Compare purple kumara and white kumara using their own records instead of assuming identical larger servings.
Frequently asked questions
Is orange sweet potato's larger-portion issue mannitol?
In the app panels checked for this exact entry, fructans change to amber and red while mannitol remains green. This guide follows those observed results.
Can I weigh cooked sweet-potato mash against this table?
This record uses raw, unpeeled weight. Mash may also include milk or other ingredients, and the app check does not provide a cooked-weight conversion.
Does a green serving mean a whole orange sweet potato?
The household description is one-third of a cup, with 75 g as the reference. Whole sweet potatoes vary too much to substitute a count for that weight.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Potato, sweet / kumara, orange, 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.