Pumpkin & Squash, Canned & Fresh

Is pumpkin low FODMAP? Are squash low FODMAP? Yes, there are several kinds of pumpkin (fresh and canned), summer and winter squash that have low FODMAP serving sizes, according to Monash University and FODMAP Friendly lab testing.

This article was updated September 2024.

Butternut squash. — Image credit itor via Shutterstock.

As with any product that is, or is based upon, a fresh fruit, vegetable or grain, there will be variations in FODMAP content upon lab testing batches. This is to be expected. All of the lab testing performed by Monash University and FODMAP Friendly is accurate. Any of the lab test amounts can be a place for you to begin your exploration of FODMAPs, which will be unique to you.

For more information, please read:

Table Of Contents

Squash: Lab Tested Results
Pumpkin & Squash Recipes Galore!

pumpkin recipe collage — Photo credit: Dédé Wilson from FODMAP Everyday®

Squash: Lab Tested Results

Monash University and FODMAP Friendly have lab tested canned pumpkin, as well as several winter and summer squash. Please note that winter squash are grown during the summer, and their moniker is mainly addressing the fact that they are hardier and can be stored to last. Their outer skin is harder than summer squash, as are their seeds.

The squash are listed alphabetically.

Winter Squash

Monash Lab Testing

Acorn Squash, Peeled, Raw: Monash University has lab tested acorn squash, peeled, raw, and a low FODMAP serving size is 54 g. Doesn’t become Moderate until 70 g, and High FODMAP at 75 g.
Acorn Squash, Unpeeled, Raw: Monash University has lab tested acorn squash, unpeeled, raw, and a low FODMAP serving size is 59 g. Doesn’t become Moderate until 74 g, and High FODMAP at 75 g.

Image creditHannaTor via Shutterstock. Peeling butternut squash.

Butternut Squash, UnPeeled, Raw: Monash University has lab tested butternut squash unpeeled, raw, and a low FODMAP serving size is 63 g. Doesn’t become Moderate until 75 g, and High FODMAP at 85 g. (In my 35 years of recipe development, I would say 99% of the time, it is eaten peeled; I have no idea why Monash only tested it this way).
Delicata Squash, Peeled, Raw: Monash University has lab tested Delicata squash, peeled, raw, and a low FODMAP serving size is 52 g. Doesn’t become Moderate until 65 g, and High FODMAP at 75 g.
Delicata Squash, UnPeeled, Raw: Monash University has lab tested Delicata squash, unpeeled, raw, and a low FODMAP serving size is 49 g. Doesn’t become Moderate until 65 g, and High FODMAP at 75 g.
Jarrahdale Squash, Peeled, Raw: Monash University has lab tested Jarrahdale Pumpkin, peeled, raw, and a low FODMAP serving size is 75 g. Doesn’t become Moderate until 105 g, and High FODMAP at 132 g.

Image credit Picture Partners via Shutterstock. Kabocha.

Kabocha Squash, Unpeeled, Raw: Monash University has lab tested and retested kabocha, also called Japanese or Kent pumpkin, unpeeled, raw. Initial tests showed no FODMAP content at all. Subsequent tests suggest a low FODMAP serving size is 75 g, Becoming Moderate at 162 g, and High FODMAP at 206g.
Spaghetti Squash, Peeled, Cooked: Monash University has lab tested spaghetti squash, peeled, cooked, and a low FODMAP serving size is 75 g. Doesn’t become Moderate until 388 g, and High FODMAP at 488 g.
Sugar Pumpkin, Peeled, Raw: Monash University has lab tested sugar pumpkin, peeled, raw, and a low FODMAP serving size is 46 g. Doesn’t become Moderate until 59 g, and High FODMAP at 75 g.
Sugar Pumpkin, Unpeeled, Raw:: Monash University has lab tested sugar pumpkin, unpeeled, raw, and a low FODMAP serving size is 49 g. Doesn’t become Moderate until 63 g, and High FODMAP at 75 g.

vertical image of Low FODMAP Roasted Delicata Squash & Arugula Salad with Goat Cheese and Pomegranate on a white oval platter. — This is our **Low FODMAP Roasted Delicata Squash & Arugula Salad with Goat Cheese and Pomegranate.**

FODMAP Friendly Lab Testing

Butternut squash peeled, cooked: FODMAP Friendly has lab tested butternut squash peeled, cooked, and a low FODMAP serving size is 75 g, with a max low FODMAP serving of 215 g.
Grey pumpkin/Queensland Blue squash, peeled, uncooked: FODMAP Friendly has lab tested Grey pumpkin/Queensland Blue, peeled, uncooked, and a low FODMAP serving size is 75 g, with a max low FODMAP serving of 215 g.
Japanese/Kent Pumpkin, peeled, uncooked: FODMAP Friendly has lab tested Japanese/Kent pumpkin, peeled, uncooked, and a low FODMAP serving size is 57 g.
Japanese/Kent Pumpkin, peeled, cooked: FODMAP Friendly has lab tested Japanese/Kent pumpkin, peeled, cooked, and a low FODMAP serving size is 75 g, with a max low FODMAP serving of 94 g.

One-Pot Low FODMAP Braised Chicken with Swiss Chard and Acorn Squash in pot on stove. — This is our **One-Pot Low FODMAP Braised Chicken with Swiss Chard and Acorn Squash.**

Pumpkin Squash Seeds

Monash University has lab tested hulled, dried pumpkin seeds and a low FODMAP serving size is 2 tablespoons (23 g). No other info is given.

closeup of roasted pumpkin quinoa salad with pomegranate seeds and nuts on brown ceramic plate — Here is our **Roasted Pumpkin Quinoa Salad with Pomegranate & Pumpkin Seeds.**

Summer Squash

Monash University and FODMAP Friendly have lab tested summer squash of various kinds.

Monash Lab Testing

Pattypan scallop squash. — Image credit laksena via Shutterstock. Pattypan squash.

Patty pan squash: Monash University lab tested patty pan squash, also called scallop and button squash. Initially lab tests showed no FODMAP content. Subsequent lab tests suggest a Green Light low FODMAP serving at 75 g. The small print now states that it remains low FODMAP up to 500 g, which is the most they have tested. These two tests do not contradict one another.
Zucchini: Monash University lab tested zucchini, also called courgette, or baby marrow. A Green Light low FODMAP serving is 67 g, becoming Moderate 75 g, and High FODMAP at 87 g.

low FODMAP stuffed zucchini boats in glass baking dish and also alongside on white plate with fork — **Low FODMAP Stuffed Zucchini Boats.**

FODMAP Friendly Lab Testing

Yellow Summer squash, raw: FODMAP Friendly lab tested raw yellow summer squash. A low FODMAP serving is 75 g, with a max low FODMAP serving of 108 g.
White zucchini, raw: FODMAP Friendly lab tested raw white zucchini, also called courgette. A low FODMAP serving is 75 g, with a max low FODMAP serving of 225 g.
Zucchini, raw: FODMAP Friendly lab tested raw green zucchini, also called courgette. A low FODMAP serving is 75 g, with a max low FODMAP serving of 525 g.

Canned Pumpkin Squash

Both Monash University and FODMAP Friendly have lab tested canned pumpkin.

Monash University lab tested canned pumpkin and lists it as Green Light low FODMAP serving at ⅓ cup (75 g), becoming Moderate for fructans at 105 g, and High FODMAP at 128 g.

FODMAP Friendly lab tested canned pumpkin and a low FODMAP serving is 120 g, with a max low FODMAP serving of 150 g. Their testing showed both fructans and GOS.

Libby’s Canned Pumpkin

Libby’s pure canned pumpkin is what most recipe developers in the U.S. use, so when you come across a recipe using canned pumpkin we recommend that you use it, too. It has a fantastic, rich orange color, is ultra smooth and creamy and nothing is in that can other than pumpkin. Talk about a simple label!

In fact, all those pumpkin pies you have been eating all your life, here in the U.S., have most likely been made from the recipe on the label or a derivation thereof. In fact, the recipe has been on the label continuously since the 1950s. Look how thick it is in the image below.

While Libby’s states “pumpkin” on the ingredient label, the company is very open about the fact that what they actually use is a vegetable called a Dickinson squash.

vertical low FODMAP classic pumpkin pie with silver serve — Our **Classic Low FODMAP Pumpkin Pie.**

Not All Canned Pumpkin is Created Equal

If you are following a recipe calling for canned pumpkin my recommendation is to use it. If you happen to find a recipe that calls for fresh cooked pumpkin, do that. Our recipes use canned and I am very fond of Libby’s, as I have said.

One day I was lazy and picked up a can of some organic canned pumpkin at Whole Foods, and it was the most insipid color and my baked goods were pale and unappealing as well. It also had a higher water content and the texture was loose and gloppy.

overhead image of Low FODMAP Pumpkin Swirl Brownie Pie on plate with gold fork; whole pie wedge cut out alongside — Photo credit: Dédé Wilson from FODMAP Everyday®. **Low FODMAP Pumpkin Swirl Brownie Pie**.

You would think moisture would always be a good thing in baking, but anytime you use something other than what the recipe developer has used, you are headed for disappointment. Know that most of us use a product like Libby’s so if a recipe just says “canned pumpkin”, please use it.

By the way, “pumpkin pie filling” is not the same thing. It is spiced and sweetened and cannot be used as a substitute. Look at the label for that one ingredient – pumpkin!

Want to Cook Your Own Pumpkin To Bake With?

We know that some of you like “cooking from scratch”, but I have to tell you that from decades of experience, that unless a recipe calls for freshly cooked pumpkin or squash, then the final results of the recipe will not be as intended, if you do not use the expected canned.

Here is the short story: canned pumpkin is super smooth and has a lot of moisture removed. We have never been able to replicate this at home. Not only does this mean that the texture of your homemade cooked pumpkin will throw off the recipe you are using it within, but there is no way for us to accurately calculate the FODMAP load of the cooked down, concentrated purée that you make at home.

We strongly recommend that you use canned pumpkin, preferably Libby’s, for your baking and cooking.