Marjoram is generally considered low FODMAP in the small amounts typically used for cooking. Most dried herbs and spices, including those in marjoram’s botanical family, are naturally low in FODMAPs when used in standard seasoning quantities of about one to two teaspoons per serving. That said, marjoram has not been individually tested and listed in the Monash University FODMAP app, which is the gold standard for FODMAP ratings, so some caution is warranted.
Why Most Herbs Are Low FODMAP
The reason herbs and spices are broadly safe on a low FODMAP diet comes down to simple math: you use so little of them that even if they contain some FODMAPs, the amount reaching your gut is negligible. A teaspoon of dried marjoram weighs roughly one to two grams. At that quantity, even foods with moderate FODMAP content per 100 grams won’t deliver enough fermentable sugars to trigger symptoms in most people.
Dried marjoram does contain about 4 grams of total sugar and 40 grams of fiber per 100 grams, but nobody eats 100 grams of a dried herb in a sitting. At a realistic one-gram serving, you’re consuming a tiny fraction of a gram of sugar and fiber, well below any threshold that would concern someone with IBS.
Marjoram’s Relationship to Oregano
Marjoram (Origanum majorana) is a close relative of oregano (Origanum vulgare). The two plants belong to the same genus and share many flavor compounds, though marjoram is milder and sweeter. Oregano appears on Monash University’s list of low FODMAP Italian herbs and spices, which provides some indirect reassurance about marjoram’s safety. Closely related herbs within the same genus tend to have similar carbohydrate profiles.
If you’re in the elimination phase of a low FODMAP diet and want to be extra cautious, you could start with oregano (which has been more widely referenced in FODMAP resources) and swap in marjoram once you’ve confirmed oregano doesn’t bother you.
Fresh vs. Dried Marjoram
Fresh herbs contain more water, which dilutes their FODMAP content per gram. Dried herbs are more concentrated in every way: flavor, fiber, and sugars. In practice, this difference rarely matters because you naturally use more fresh herb (a tablespoon of chopped leaves) and less dried (a teaspoon or less). Both forms stay well within low FODMAP territory at normal cooking amounts.
The one scenario to watch is if you’re making something like a marjoram-heavy pesto or herb sauce where you might use several tablespoons of fresh leaves. Even then, the total amount per individual serving is typically small enough to be safe, but it’s worth being mindful during the elimination phase.
Watching for Hidden FODMAP Sources
The bigger risk with marjoram isn’t the herb itself but what comes alongside it. Pre-made seasoning blends that include marjoram often contain garlic powder, onion powder, or both. These are high FODMAP ingredients even in small amounts. Always check the ingredient list on any spice blend, rub, or seasoning mix before using it.
Similarly, recipes that call for marjoram frequently also call for garlic and onion, since they appear together in many European and Middle Eastern dishes. You can still build rich flavor by using garlic-infused oil (FODMAPs don’t dissolve in fat, so the oil carries flavor without the sugars) alongside your marjoram, plus other confirmed low FODMAP seasonings like thyme, rosemary, cumin, paprika, or bay leaves.
Low FODMAP Alternatives With a Similar Flavor
If you’d rather stick exclusively to herbs with confirmed Monash ratings, several options share flavor territory with marjoram:
- Oregano: The closest substitute. Use slightly less than you would marjoram, since oregano has a stronger, more peppery bite.
- Thyme: Shares marjoram’s earthy, slightly floral quality. Works well in soups, stews, and roasted vegetables.
- Sage: A good match in heavier dishes like stuffing or roasted meats, where marjoram’s warmth is the goal.
- Basil: Better for lighter dishes. It won’t replicate marjoram’s earthiness but adds herbal complexity.
All of these appear in Monash University’s guidance on low FODMAP herbs and spices, so they’re safe choices during both the elimination and reintroduction phases of the diet. For most people, though, using marjoram itself in typical seasoning amounts is perfectly reasonable.