Is peanut butter low FODMAP?
By GroceryWise · Published
Monash University's low FODMAP shopping list puts peanut butter under Spreads. Separately, Monash's post on fibre gives a low FODMAP serve of 32 peanuts (28g). That serve is for whole peanuts: the Monash articles cited here don't say how much peanut butter it equals, or give a serve for peanut butter itself. The Monash FODMAP app may, so check it there.
The peanut serve is the one Monash published in January 2021, in Getting enough fibre. The Monash FODMAP app holds Monash's current serves, so check the app before relying on a number here. This page is general information, not dietary advice.
| Food | Monash rating | Published |
|---|---|---|
| Peanuts | Low at 32 nuts (28g) | 14 Jan 2021 |
| Peanut butter | On Monash's low FODMAP shopping list (Spreads); serve in the app | 3 Feb 2025 |
The peanut butter listing is from Monash's low FODMAP shopping list, which notes that the list is not exhaustive.
Why peanut butter can be low in FODMAPs
The main FODMAPs in nuts are GOS and fructans. Monash's high and low FODMAP food list puts cashews and pistachios among the high FODMAP nuts, and macadamias and peanuts among the low ones.
Is natural peanut butter low FODMAP?
A natural peanut butter is mostly peanuts, which Monash rates low at 32 nuts (28g); for the spread itself, check the app. The jars below are sold as natural, unsalted, or with no added sugar or salt.
Peanut butters to compare
Peanut butters sold as natural, unsalted, or with no added sugar or salt. We haven't tested it, so check the pack for a certification logo and its serve size.
- Bega Simply Nuts Smooth Natural Peanut Butter at Coles and Woolworths
- Bega Simply Nuts Crunchy Natural Peanut Butter at Coles and Woolworths
- Bega Peanut Butter No Added Sugar Or Salt Smooth at Coles and Woolworths
- Bega Peanut Butter No Added Sugar Or Salt Crunchy at Coles and Woolworths
Is peanut butter with honey or other flavours low FODMAP?
The Monash articles cited here give no serve for flavoured peanut butters. Honey is one of the ingredients Monash's guide to reading labels says to watch for, so read the ingredient list on any flavoured jar.
Peanut butter as a low FODMAP snack
Monash's guide to low FODMAP meal planning suggests 2 rice cakes with peanut butter as a snack, and its article on wheat lists 2 plain rice cakes as a suitable serve.
Before you buy
- Look for a Monash University or FODMAP Friendly logo on the pack.
- Check the serve size printed with the logo: a larger serve may not be low FODMAP.
- Read the ingredient list for garlic, onion, inulin, honey and polyol sweeteners (420, 421, 953, 965, 967).
The ingredients to watch come from Monash University's guide to reading labels. None of the products listed on this page is in Coles' FODMAP Friendly aisle, and we haven't tested any of them. Names, links and stockists come from this week's prices.
Our low FODMAP shopping guide explains both certification logos. For bread to spread it on, see is sourdough bread low FODMAP?, and for more snacks, low FODMAP snacks.
This page is general information, not medical or dietary advice. An Accredited Practising Dietitian who knows the low FODMAP diet can work out which spreads suit you; Dietitians Australia has a directory to find one.