Sunflower Seeds
Nuts & Seeds · Seeds
Hulled sunflower seeds: 15 g is low FODMAP; 17 g is moderate FODMAP; 30 g is high FODMAP.
Last updated 21 September 2026Serving sizes for sunflower seeds
Hulled sunflower seeds: 15 g is low FODMAP; 17 g is moderate FODMAP; 30 g is high FODMAP.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 tablespoons | 30 g | GOS 0.3 g | |
| 15 g portion | 15 g | Fructans 0.05 g | |
| 17 g portion | 17 g | GOS 0.1 g |
Breakdown for 2 tablespoons
Is sunflower seeds low FODMAP?
At 15 g, all listed FODMAP components are low. At 17 g, GOS is moderate. At 30 g, fructans are moderate; GOS is high.
Sunflower Seeds and IBS: what to know
Serving ratings depend on the amount and the preparation. The portions here describe Hulled sunflower seeds.
Gut-friendly ways to eat sunflower seeds
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 Sunflower Seeds?
Hulled sunflower seeds: 15 g is low FODMAP; 17 g is moderate FODMAP; 30 g is high FODMAP.
Do these portions apply to other preparations?
These values describe Hulled sunflower seeds. Use the corresponding food entry for a different variety, preparation or product.
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