Okra
Vegetables · Other Vegetables
Raw okra: 70 g is low FODMAP; 75 g is moderate FODMAP; 95 g is high FODMAP.
Last updated 21 September 2026Serving sizes for okra
Raw okra: 70 g is low FODMAP; 75 g is moderate FODMAP; 95 g is high FODMAP.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 3 okra pods | 30 g | Fructans 0.04 g | |
| 6-7 pods | 75 g | Fructans 0.15 g | |
| 70 g portion | 70 g | Fructans 0.1 g | |
| 95 g portion | 95 g | Fructans 0.3 g |
Breakdown for 2.4 pods
Is okra low FODMAP?
At 70 g, all listed FODMAP components are low. At 75 g, fructans are moderate. At 95 g, fructans are high.
Okra and IBS: what to know
Serving ratings depend on the amount and the preparation. The portions here describe Raw okra.
Gut-friendly ways to eat okra
Measure the portion in grams. For a shared recipe, divide the total ingredient amount by the number of portions. Use the matching entry for a different preparation or product.
Frequently asked questions
What are the FODMAP serving sizes for Okra?
Raw okra: 70 g is low FODMAP; 75 g is moderate FODMAP; 95 g is high FODMAP.
Do these portions apply to other preparations?
These values describe Raw okra. Use the corresponding food entry for a different variety, preparation or product.
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