Paneer
Serving sizes
Paneer changes rating with portion size. These are the amounts tested in the literature behind our ratings.
- About 2 tablespoons (40g)
- Larger portions
Paneer is Low FODMAP at about 2 tablespoons (40g), a fresh cheese that leaves most of the milk sugar behind in the whey.
- About 2 tablespoons (40g) is low.
- Lactose builds with a bigger serving, so larger portions are moderate.
- Curries and marinades around it often carry garlic or onion, which can change the picture.
Cook it in garlic-infused oil to build savory flavor without the garlic itself.
Try FODMAP Foods
Scan any food with your camera, search every rating in this list, and see your safe portion before you eat.
Learn more
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.