What is a low FODMAP serving of potatoes?

December 29, 2025 •

4 min read

According to Monash University, most common potatoes like white, red, and yellow are low in FODMAPs even in large quantities, with sweet potatoes being the notable exception. A low FODMAP serving of potatoes is primarily determined by the potato variety, not the cooking method.

Quick Summary

This guide explains the specific serving sizes for different potato varieties within a low FODMAP diet. Discover which potatoes can be enjoyed freely and which require portion control, along with low FODMAP cooking tips and alternatives.

Key Points

Serving Size for Regular Potatoes: White, red, and yellow potatoes are low FODMAP in generous portions, up to 500g per serving, according to Monash University.
Sweet Potato Portion Control: A low FODMAP serving of sweet potato is restricted to 75g (½ cup) due to its mannitol content, and larger servings are moderate to high FODMAP.
Cooking Matters: While plain potatoes are low FODMAP, added ingredients like garlic, onion, or lactose-containing dairy in processed products or recipes can increase the FODMAP content.
Low FODMAP Varieties: Classic Russet, Yukon Gold, and red potatoes are excellent choices for a low FODMAP diet.
Beware of Stacking: Be mindful of FODMAP stacking when consuming sweet potatoes, as they contain mannitol, a polyol also found in other foods.
Look for Plain Options: For potato chips, fries, or hash browns, choose plain, salted versions and check for added high FODMAP seasonings.

Understanding FODMAPs and Potatoes

For those managing symptoms of Irritable Bowel Syndrome (IBS) through a low FODMAP diet, understanding food serving sizes is crucial. FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to digestive issues like bloating and gas. The good news for potato lovers is that most common potato varieties are naturally low in FODMAPs, allowing for liberal consumption. However, this is not a one-size-fits-all rule, especially when it comes to sweet potatoes. The key is to differentiate between regular potatoes and sweet potatoes and to be mindful of serving sizes for the latter.

Low FODMAP varieties of potatoes

Several varieties of common potatoes have been tested and found to be low in FODMAPs in generous portions by Monash University, a leading authority on the low FODMAP diet. These varieties include white, red, and yellow (Yukon Gold) potatoes. For these potatoes, Monash University testing has indicated that they remain low FODMAP up to servings of 500 grams (over 1 pound), an amount unlikely to be consumed in a single sitting.

Common Low FODMAP Potatoes:

White Potatoes: Versatile for baking, mashing, or roasting. They are a staple that can be enjoyed without strict portion limits.
Red Potatoes: Known for their thin skin and waxy texture, they are perfect for boiling or potato salads.
Yukon Gold Potatoes: Their buttery flavor and creamy texture make them excellent for mashing or roasting.
Russet Potatoes: A classic for fluffy baked potatoes and fries, these are also low FODMAP.

The sweet potato exception

Sweet potatoes, unlike their regular potato counterparts, contain a type of FODMAP called mannitol. This means portion control is necessary, especially during the elimination phase of the diet. The Monash University app specifies a low FODMAP serving for sweet potatoes.

Sweet Potato Serving Sizes:

Low FODMAP: 75 grams (about ½ cup) is considered a safe portion size per meal.
Moderate FODMAP: At 100 grams (about ⅔ cup), the sweet potato becomes moderate in mannitol.
High FODMAP: Servings of 112 grams or more are considered high in FODMAPs.

Low FODMAP cooking methods and considerations

The way you prepare your potatoes is just as important as the type you choose. While the cooking process itself (boiling, baking, roasting) does not change a potato's inherent FODMAP content, the added ingredients can significantly affect it.

Tips for Low FODMAP Potato Preparation:

For Mashed Potatoes: Instead of regular milk, use lactose-free milk or a low FODMAP alternative like almond milk. Infused olive oil can provide a garlic or onion flavor without the high FODMAPs.
For Roasted Potatoes: Use a low FODMAP oil like olive oil and season with salt, pepper, rosemary, or other FODMAP-friendly herbs. Avoid seasonings with onion or garlic powder.
For Baked Potatoes: Enjoy plain baked potatoes with a pat of butter, but be mindful of high FODMAP toppings like regular sour cream, cheese in large quantities, or onion and garlic-based sauces.

FODMAP stacking with potatoes

Even when eating low FODMAP foods, it is possible to experience symptoms if you consume several green-light foods containing the same type of FODMAP in a single meal. This is known as 'FODMAP stacking'. Since sweet potatoes contain mannitol, be careful not to pair a low FODMAP serving with other mannitol-containing foods like celery or mushrooms in the same meal. With regular potatoes, this is less of a concern due to their negligible FODMAP content.

Comparison of Potato Varieties and FODMAP Content


Potato Variety	Low FODMAP Serving (Approx. per meal)	FODMAP Type	Key Characteristics	Cooking Tips
White Potatoes	Up to 500g	Negligible	All-purpose, starchy	Versatile; suitable for boiling, baking, or mashing.
Red Potatoes	Up to 500g	Negligible	Waxy texture, thin skin	Ideal for boiling, potato salads.
Yukon Gold	Up to 500g	Negligible	Creamy texture, buttery flavor	Excellent for mashing or roasting.
Sweet Potato	75g (½ cup)	Mannitol (Polyol)	Distinctly sweet flavor, higher fiber	Strict portion control necessary; great roasted or mashed in small amounts.
Potato Starch	100g	Negligible	Thickener	Used in recipes; can be added without FODMAP concerns.

Conclusion

For those on a low FODMAP diet, most potato varieties offer a safe and versatile carbohydrate source with very generous serving sizes. Varieties like white, red, and Yukon Gold can be enjoyed freely, making them an excellent foundation for many meals. The main exception is the sweet potato, which contains the polyol mannitol and must be consumed in a smaller, controlled portion of 75 grams. By understanding these distinctions and preparing potatoes with low FODMAP ingredients, individuals can enjoy this popular vegetable without triggering digestive symptoms. Always remember to check product labels for added high FODMAP ingredients like onion or garlic powder, especially with processed potato products.

Low FODMAP alternatives and final advice

If you find yourself needing a larger portion of a starchy vegetable, stick with regular white, red, or Yukon Gold potatoes. For those who can tolerate a small amount of sweet potato, enjoy it in moderation as part of a balanced meal. To add variety, other low FODMAP vegetables include parsnips, carrots, and butternut squash in specified portions. The key to success on the low FODMAP diet is variety, informed choices, and careful preparation.

For more detailed information and recipes, consider using the Monash University FODMAP Diet app, a reliable resource for navigating the diet.

Frequently Asked Questions

Yes, common potatoes like white, red, and yellow varieties can be eaten freely without strict serving size limits. Monash University testing has shown they are low FODMAP in servings up to 500g.

The low FODMAP serving size for sweet potatoes is 75g (½ cup). Portions larger than this contain moderate to high levels of mannitol and should be limited.

No, not all potato types are low FODMAP without restriction. While white, red, and Yukon Gold potatoes are fine, sweet potatoes contain FODMAPs and must be consumed in smaller portions.

The cooking method (boiling, baking, roasting) does not change a potato's inherent FODMAP content. However, using high FODMAP ingredients like garlic or onion can make the final dish high FODMAP.

Yes, mashed potatoes can be low FODMAP if prepared correctly. Use lactose-free milk or unsweetened almond milk and butter, and avoid adding garlic or onion.

Use seasonings like salt, pepper, chives (green tops only), fresh or dried herbs like rosemary, thyme, or oregano. Garlic-infused oil is also a great way to add garlic flavor without the FODMAPs.

Plain, salted potato chips and fries are generally low FODMAP, but you must check the ingredient list for high FODMAP flavorings like onion or garlic powder.