Is Corned Beef Low FODMAP? (2024)

Corned beef is considered low in FODMAPs, making it a suitable choice for those following a low FODMAP diet. However, it’s important to note that the FODMAP content can vary depending on the specific product and preparation method. For example, canned corned beef in particular, is typically considered low in FODMAPs when consumed in recommended portion sizes. However, other ingredients added during the cooking process like glazes or marinades may contain high FODMAP ingredients, potentially impacting your ability to tolerate it. In this article, we will share more information about the nutritional content of corned beef, as well as some corned beef low FODMAP friendly recipes.

Corned Beef and FODMAPs

Is corned beef FODMAP-friendly? Yes, corned beef can be eaten by those following a low FODMAP diet as it is considered generally low in FODMAP’s. In other words, it contains limited amounts of the fermentable carbohydrates that trigger uncomfortable digestive symptoms in anyone consuming low FODMAP diet. Monash University would second the fact that there are no FODMAP containing per se foods or ingredients in corned beef. 

Nutritional Information

Nutritional content may vary from brand to brand, as well as different preparation methods. However here, is a basic lowdown on the standard nutrition information regarding a serving (100 grams or 3.5 ounces) of canned corned beef:

• Calories: ~ 250-280 calories
• Protein: Corned beef Is very protein efficient as it provides about 24-27 grams of protein per serving.
• Fat: Corned beef Contains reasonable amounts of fat, a total of about 18-22 grams per serving of which saturated fat makes up 8-9 grams.  
• Sodium: ~800-1,000 mg of sodium due to curing and processing
• Carbohydrates: A serving will provide about 2-3 grams of carbohydrates.
• Cholesterol: ~ 70-80 mg of cholesterol

Note: It is important to mention that each time you purchase corned beef, you should check its specific nutritional label if there are any additives which could affect its low FODMAP friendliness. 

Factors to Consider

While corned beef itself is considered generally low in FODMAPs, there are a few factors to keep in mind:

• Preparation: To a large extent, the preparation of corned beef is the key in defining their FODMAP content. They should not be taken if they are manufactured with other extra products that contain FODMAP ingredients or additives such as onions or garlic.
• Individual Tolerance: It’s important to listen to and be mindful of how your body reacts to different foods even with a low FODMAP food such as corned beef as each individual can react differently.
• Serving Size: For any food, even one that is considered low FODMAP, if you want to eat more than the recommended serving size, it is best to check the Monash University FODMAP Diet App. Some foods, when consumed at higher serving sizes will become high in FODMAPs. 

Culinary Recipes Featuring Corned Beef

Note: If you think corned beef is bad for your IBS, it’s always advisable to seek advice from your doctor or a registered dietitian before consumption.

Recipe 1: Corned Beef Hash with Sweet Potatoes

Ingredients:

• 75 g cubed or shredded corned beef that has been cooked
• 2 large sweet potatoes, diced
• 1 onion, diced
• 1 green bell pepper, diced
• 2 eggs, cracked
• Salt and pepper to taste
• Butter or, preferably, olive oil for sautéing

Instructions:

1. In a large saucepan, melt the butter or heat the olive oil over medium heat.
2. Add the onion and green bell pepper to the pan and cook until they are tender and translucent.
3. Add the sweet potatoes to the pan, cooking until they come to a boil. Reduce heat and cook until the sweet potatoes are soft.
4. Stir in the shredded corned beef, seasoning with salt and pepper to taste.
5. Shape the mixture into small mounds, creating shallow depressions in each mound.
6. Crack an egg into each depression. Cook the eggs until the yolk reaches your desired firmness.

Recipe 2: Corned Beef and Cabbage Soup

Ingredients:

• 1 onion, quartered
• 1 carrot, quartered
• 1 pound cooked corned beef, chopped into bite-sized pieces
• 1 head of green cabbage, shredded
• 1 large onion, diced
• 2 carrots, diced
• 1 large potato, peeled and cubed
• 6 cups beef broth
• 1 bay leaf
• Salt and pepper, to taste

Instructions:

1. In a large saucepan, add the beef stock, bay leaf, quartered onion, potato, and quartered carrot. Bring to a boil, then reduce the heat and let it simmer for about 15 minutes.
2. Add the shredded corned beef and cabbage to the pot. Simmer for an additional 20–25 minutes, or until the vegetables are tender.
3. Season with salt and pepper to taste.

FAQ’s:

What is corned beef?

Corned beef is a type of salt-cured beef that is typically made from brisket. The term “corned” comes from the large grains of rock salt that are used in the curing process.

Is corned beef the same as pastrami?

No, corned beef is not the same as pastrami. Although they are similar, they are still different. Both are typically made from beef brisket, but pastrami is usually smoked after curing, whereas corned beef is boiled or braised.

How is corned beef traditionally cooked?

Corned beef is typically simmered or slow-cooked, often with cabbage, potatoes, and carrots. It can also be roasted or used in recipes like corned beef hash.

Why is corned beef pink?

Corned beef is pink due to the curing salts, specifically sodium nitrate which are added to help preserve the meat. This additive is what gives corned beef its pink color.

Is corned beef high in sodium?

Because of the curing process, corned beef is usually high in sodium and may not be suitable for individuals on a low-sodium diet. 

How should I store corned beef?

Uncooked corned beef should be stored in the refrigerator in its original packaging or an air tight, zip lock bag until it’s ready to cook. Cooked corned beef should be stored in an airtight container and refrigerated for up to 4 days or frozen for up to 2–3 months.

How can I tell when corn beef is fully cooked?

Corned beef should be cooked until it reaches an internal temperature of 145°F (63°C) which can be measured using a food thermometer. Additionally, properly cooked corned beef will be tender and easy to pull apart with a fork.