Water Spinach (Raw)
Vegetables · Vegetables
Water spinach is low FODMAP at 75 g raw weight, approximately two cups, in the Monash app. The 182 g portion is moderate in fructose and 244 g is high. This is a distinct food entry from baby spinach and English spinach, despite the shared word in their names.
Serving sizes for water spinach (raw)
Water spinach, raw: 75 g green, 182 g amber, 244 g red. Fructose accounts for the colour change at larger portions.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 cups | 75 g | Fructose 0.05 g | |
| 4 3/4 cups | 182 g | Fructose 0.11 g | |
| 6 1/2 cups | 244 g | Fructose 0.15 g |
Breakdown for 2 cups
Is water spinach (raw) low FODMAP?
Fructose is the group that changes in the water-spinach panels: amber at 182 g, about four and three-quarter cups, and red at 244 g, around six and a half cups. Lactose, mannitol, sorbitol, GOS and fructans remain green. All six indicators are green at the 75 g reference.
Water Spinach (Raw) and IBS: what to know
A large shared plate of cooked water spinach can make it hard to estimate what each person eats. Record the raw vegetable amount and portion the dish deliberately if you are tracking intake. The checked result does not rate a restaurant sauce or show that cooking removes the larger-portion fructose limitation.
Gut-friendly ways to eat water spinach (raw)
Wash and prepare water spinach according to the recipe, then weigh it before cooking. Keep its amount separate from other vegetables in a stir-fry or soup. Choy sum is another option to compare for a cooked green side, with its own reference. No cooked gram equivalent is supplied by the raw water-spinach entry checked here.
Frequently asked questions
Can I use baby spinach's limits for water spinach?
Use the separate water-spinach entry. Its larger portions are limited by fructose, while the checked baby-spinach guide identifies fructans.
Does two cups of cooked water spinach equal the green portion?
The two-cup estimate belongs to 75 g of raw water spinach. It does not describe two cups of the finished cooked dish.
What should I record for a water-spinach stir-fry?
Note the raw water-spinach weight allocated to you and the sauce and other ingredients used. That gives a clearer meal record than the dish name alone.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Water spinach, 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.