Hemp Seeds
Serving sizes
Hemp Seeds changes rating with portion size. These are the amounts tested in the literature behind our ratings.
- About 3 tablespoons (30g)
- Larger portions
- Much larger portions
Hemp seeds are Low FODMAP at about 3 tablespoons (30g), a protein and fat rich seed.
- Hulled hemp seeds are low at about 3 tablespoons (30g).
- GOS builds as the portion grows, so they turn moderate at larger portions and high at much larger portions. Flavored or blended versions can shift the picture.
Sprinkle them over yogurt, salads or oats for a protein boost.
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Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.
References
- 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 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. 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.
Last reviewed September 22, 2026.