Corn

Low FODMAP

By Michael EisenwasserUpdated October 6, 2026

Serving sizes

Corn changes rating with portion size. These are the amounts tested in the literature behind our ratings.

About ½ cup (75g) Low
Larger portions Moderate
Much larger portions High

Fructans

Fresh corn is Low FODMAP at about ½ cup (75g), with Fructans building at larger portions.

Fresh corn kernels are low at about ½ cup (75g).
Fructans build as you eat more, so larger portions are moderate and much larger portions are high.
Canned corn is a different product, so check that entry separately.

Keep corn to a side portion and fill the rest of the plate with rice, potato or other low-FODMAP vegetables.

Why corn is rated low

Yes, fresh sweet corn is low FODMAP at about ½ cup (75g) of kernels, a side spoonful rather than a heaped bowl. The FODMAP in corn is fructans, which build as the helping grows: larger portions read moderate, and much larger portions are high. So a modest scoop of kernels is a comfortable serve, while going back for seconds and thirds, or eating cob after cob, is where corn climbs.

What changes your risk

How much corn About ½ cup (75g) of kernels is low, larger portions are moderate and much larger portions are high, so a modest serve is comfortable and seconds and thirds take you past low.
Stacking fructans Corn shares fructans with wheat bread, onion and garlic. Corn alongside a wheat bun, an onion salsa or garlic bread adds up even when each portion looks modest.
Cooking method Grilling, roasting, microwaving or steaming the cob does not lower the fructans, because nothing leaves the kernels. Only the amount on the plate changes the load.
Other corn forms Canned kernels, creamed corn and corn soups are separate foods, so check their own entries rather than borrowing the ½ cup (75g) figure.
Hidden onion and garlic Corn chowder, Mexican street corn seasoning and buttered corn with garlic often carry onion or garlic, which adds fructans on top of the corn itself.

What else works

If you want more sweet, bright vegetable on the plate than about ½ cup (75g) of corn allows, carrots, zucchini and green beans fill the same side dish role and grill just as well. Potato and rice make the plate filling without adding to the fructan load. Watch the lookalikes that are not the same thing: creamed corn and corn chowder often include milk or cream plus onion, and a corn salsa with onion or garlic doubles up on fructans. Polenta is made from dried, ground corn and is rated as its own food, so its rating does not carry over to the fresh cob, or the other way round.

How to keep it low

Slice the kernels off the cob and measure about ½ cup (75g) per person, then put the rest away rather than leaving extra corn on the table, since seconds are what move corn into larger portions. Kernels scattered over a rice bowl or salad spread across the whole dish and go further than a cob eaten on its own. For corn salsa or salads, bulk it out with diced cucumber, tomato and chives, and season with garlic-infused oil and lime instead of raw garlic or onion.

Common questions

how much corn on the cob is low fodmap

The low serving is about ½ cup (75g) of kernels. Larger portions are moderate and much larger portions are high.

is corn high in fructans

Fructans are the FODMAP in corn. It is low at about ½ cup (75g), but the fructans build with bigger helpings until much larger portions are high.

can you eat corn on the elimination phase

Yes, at about ½ cup (75g). Keep other fructan foods such as wheat bread, onion and garlic out of the same meal so the load does not stack.

is canned corn the same as fresh corn for fodmaps

No. Canned kernels are a separate entry, so the ½ cup (75g) serving for fresh corn does not automatically apply to them.

Learn more

Where this rating comes from

Corn is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).

Feedback sent through the FODMAP Foods app has led to changes in this list.

See our full rating method →

Sources

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.