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Pine Nuts

Low FODMAP

Serving sizes

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

  • About 8g Low
  • Larger portions Moderate
  • Much larger portions High

Pine nuts are Low FODMAP at 8g, moderate at 9g and high at 30g.

  • Pine nuts are low at 8g, moderate at 9g and high at 30g, so the margin above a sprinkle is very small.
  • No single FODMAP group drives it; the overall load builds quickly with the pile.

Toast an 8g sprinkle to bring out the flavor, and count the pine nuts in pesto toward the total.

Related foods

Other nuts & seeds rated for FODMAP content.

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Learn more

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.