Grape

Low FODMAP

By Michael EisenwasserUpdated October 5, 2026

Serving sizes

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

About 2 medium (10g) Low
Larger portions Moderate
Much larger portions High

Excess Fructose

Grapes are Low FODMAP at about 2 medium (10g), with Excess Fructose building quickly beyond that.

Grapes are low at about 2 medium (10g).
Excess Fructose builds quickly, so grapes turn moderate at larger portions and high at much larger portions, which makes them a garnish rather than a snack bowl.

For a bigger handful of fruit, strawberries, blueberries, kiwi or oranges give you more room.

Why grape is rated low

Grapes are low FODMAP, but the low serving is only about 2 medium (10g), far less than the bunch most people eat from. Larger portions are moderate and much larger portions are high. The FODMAP involved is excess fructose, the surplus of fructose over glucose that grapes are known for, and it builds quickly with each extra grape, which makes grapes more of a garnish than a snack bowl.

What changes your risk

The amount of grapes About 2 medium (10g) is low, larger portions are moderate and much larger portions are high. A handful from the bowl lands well past the low serving, so count them out.
Drying into raisins or sultanas Drying concentrates the sugars of many grapes into a much smaller piece, so raisins and sultanas are not covered by the 2 medium (10g) serving for fresh grapes.
Juicing Grape juice concentrates the excess fructose of a large number of grapes into one glass, so it goes far beyond these serves.
Stacking excess fructose Grapes on a cheese board beside honey, apple or mango, or in a fruit salad with those fruits, add excess fructose from several sources at once.

What else works

If you want a bowl of fruit rather than 2 medium (10g) grapes, strawberries, blueberries, raspberries, oranges, mandarins and pineapple are low FODMAP fruits that give more room at a normal serve. On a cheese board, cheddar, parmesan or swiss with strawberries and walnuts fills the same spot. The lookalikes that are not the same as fresh grapes: raisins, sultanas and grape juice, which concentrate the fruit, and grape-flavoured drinks or jellies, which are a separate product.

How to keep it low

Treat grapes as a topping. Halve about 2 medium (10g) grapes over a salad, yoghurt bowl or cheese plate for colour, and put the rest of the bunch away so it does not become a grazing bowl. Frozen grapes are popular as a snack, but freezing does not change the FODMAP content, so the same serves apply. Build the rest of the fruit serving from berries or citrus.

Common questions

how many grapes can i eat on low fodmap

The low serving is about 2 medium (10g). Grapes are moderate at larger portions and high at much larger portions.

are grapes high in fructose

Grapes carry excess fructose. At about 2 medium (10g) the load is low, but it builds quickly to moderate at larger portions and high at much larger portions.

are raisins low fodmap

Raisins are dried grapes, and drying concentrates the sugars, so they are not covered by the 2 medium (10g) serving for fresh grapes.

what fruit can i eat instead of grapes on low fodmap

Strawberries, blueberries, raspberries, oranges, mandarins and pineapple are low FODMAP fruits at a normal serve and make a more satisfying snack.

Learn more

Where this rating comes from

Grape 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.