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Garam Masala

Low FODMAP

Serving sizes

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

  • About 2g Low
  • Larger portions Moderate
  • Much larger portions High

Garam masala is Low FODMAP at about 1 teaspoon (2g), moderate at 58g and high at 78g.

  • Garam masala is low at about 1 teaspoon (2g), the kind of amount used in cooking, moderate at 58g and high at 78g.
  • No single FODMAP group drives it; the overall load only builds at amounts far beyond a seasoning. Some pre-made blends slip in onion or garlic powder, so check the ingredient list.

Stir a teaspoon into curries, roasted vegetables or rice for a big hit of warmth.

Related foods

Other seasonings rated for FODMAP content.

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What Are FODMAPs? A Plain-English Guide Low FODMAP Elimination Phase: A Week-by-Week Guide FODMAP Stacking: Why You Reacted to 'Safe' Foods How to Read Food Labels on Low FODMAP

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

References

  1. Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
  2. Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
  3. 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.
  4. Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
  5. 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.

Last reviewed September 22, 2026.