Walnuts
Nuts & Seeds · Tree Nuts
Raw shelled walnuts have a low FODMAP reference of 30 g. The 31 g reference is moderate and 36 g is high.
Serving sizes for walnuts
Raw shelled walnuts: 30 g low, 31 g moderate and 36 g high. Reference portions are not exact transition cutoffs.
Reference portions
Select an amount or rating to update your portion. These are reference portions, not exact cut-offs or recommended intakes.| Serving | Amount | FODMAP rating |
|---|---|---|
| 15 nut halves | ||
| 7.75 walnuts | ||
| 9 walnuts |
Is walnuts low FODMAP?
The 30 g low and 31 g moderate references sit close together. Halves and whole kernels are different counting units, so grams are the clearer comparison.
Walnuts and IBS: what to know
For raw shelled walnuts, 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. Nut FODMAPs include GOS and fructans. Food-group background.
Gut-friendly ways to eat walnuts
Weigh the kernels; 30 g is approximately 15 walnut halves. Compare pecan halves using its own serving guide.
Frequently asked questions
What is the low FODMAP portion for walnuts?
The low reference is 30 g, approximately 15 nut halves. The moderate reference is 31 g and the high reference is 36 g.
Can I use the same portion for a different preparation?
This guide describes raw shelled walnuts. Use the separate guide for pecan halves rather than transferring this portion.
How should I measure a shared recipe?
Measure the total amount of raw shelled walnuts 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.
Check a whole plate in seconds.
Not sure about a whole meal? Scan it with the Gut Friendly app.
Get the appRelated foods
Sources and editorial notes
- Monash: FODMAP food groups
Nut-group background only.