Are Almonds Bad for Gout? Nuts as Safe Snacks

Almonds are not bad for gout - they are one of the safest, most nutritious snack options available to gout sufferers and a staple on any low-purine foods list. With very low purine content (roughly 10-15mg per 100g), healthy monounsaturated fats, and anti-inflammatory properties, almonds are a food you can reach for without hesitation. This is one of the easiest calls in gout nutrition.

How low are the purines in almonds?

Extremely low. Here’s how almonds stack up against other common snacks and protein sources:

Food	Purines per 100g	Purines per typical serving
Almonds	~10-15mg	~3-4mg per 1 oz (23 almonds)
Walnuts	~10-15mg	~3-4mg per 1 oz
Cashews	~15-20mg	~4-6mg per 1 oz
Peanuts	~30-40mg	~8-11mg per 1 oz
Beef jerky (comparison)	~200mg	~56mg per 1 oz
Sardines (comparison)	~345mg	~97mg per 1 oz

A handful of 23 almonds contributes roughly 3-4mg of purines - a fraction of what even a small serving of meat provides. You would need to eat over a kilogram of almonds to match the purine content of a single 6-ounce steak. Purines are simply not a concern with almonds.

Why are almonds actually beneficial for gout management?

Beyond being low in purines, almonds bring several properties that work in favor of gout sufferers. The metabolic context here is entirely positive.

Anti-inflammatory effects

Chronic inflammation plays a central role in gout, both during flares and between them. Almonds contain compounds that actively work against this:

• Vitamin E: A 1-ounce serving provides about 7.3mg of alpha-tocopherol (nearly 50% of the daily value). Vitamin E is a potent antioxidant that reduces oxidative stress and inflammatory markers.
• Polyphenols: Almond skins contain flavonoids and phenolic acids with demonstrated anti-inflammatory activity. A 2012 study in the Journal of Nutrition found that almond consumption significantly reduced C-reactive protein (CRP) and interleukin-6 (IL-6), both markers of systemic inflammation.
• Monounsaturated fats: Almonds are approximately 65% fat by weight, predominantly oleic acid - the same heart-healthy fat found in olive oil. Replacing saturated fats with monounsaturated fats has been shown to reduce inflammatory markers in multiple clinical trials.

Support for insulin sensitivity

This is where almonds connect to the deeper metabolic picture of gout. Most gout sufferers are “under-excreters” - their kidneys don’t clear uric acid efficiently, often because insulin resistance impairs the renal urate transporter.

Almonds may help here:

• Low glycemic impact: Almonds have a glycemic index near zero. Adding almonds to a meal reduces the overall glycemic response of that meal, which means less insulin demand.
• Magnesium content: A 1-ounce serving provides about 76mg of magnesium (roughly 19% of daily value). Magnesium is essential for insulin signaling, and deficiency is strongly associated with insulin resistance. A meta-analysis in Diabetes Care found that higher magnesium intake was associated with a 23% lower risk of type 2 diabetes.
• Fiber: At 3.5g of fiber per ounce, almonds support stable blood sugar levels and healthy gut function. About 30% of uric acid is excreted through the intestines via gut bacteria, so supporting gut health has a direct connection to uric acid management.

Healthy weight management

Despite being calorie-dense (about 160 calories per ounce), multiple studies show that regular nut consumption is associated with lower body weight, not higher. A 2019 meta-analysis in BMJ Nutrition, Prevention & Health found that increasing nut intake by half a serving per day was associated with less weight gain over time. The likely reasons include:

• High satiety (protein + fat + fiber keeps you full)
• Not all calories from almonds are absorbed (cell walls trap some fat)
• Nut consumers tend to eat fewer calories at subsequent meals

Since excess body weight is one of the strongest modifiable risk factors for gout - through its effects on uric acid production and insulin resistance - a food that supports healthy weight management is inherently gout-friendly.

How do almonds compare to other snack options?

When choosing a snack, the metabolic picture matters more than just purines:

Almonds (excellent choice)

• Very low purines (~3-4mg per serving)
• Zero fructose
• Anti-inflammatory fats
• Supports insulin sensitivity
• High satiety

Fruit juice (poor choice despite low purines)

• Low purines but high fructose (a glass of apple juice contains ~15-20g of fructose)
• Fructose is the only sugar that directly raises uric acid as a byproduct of its metabolism
• A BMJ study found that fructose-sweetened beverages increased gout risk by 85% with just two servings daily
• High glycemic impact spikes insulin

Pretzels or crackers (mediocre choice)

• Low purines but high glycemic index
• Refined carbohydrates drive insulin response
• Low satiety means you eat more
• No anti-inflammatory benefits

Candy bar (poor choice)

• Low purines but loaded with fructose and refined sugar
• Directly increases uric acid production
• Drives insulin resistance
• Pro-inflammatory

The comparison makes the point clearly: a food’s purine content is only one piece of the puzzle. A handful of almonds with moderate purines and an anti-inflammatory, insulin-sensitizing profile is vastly superior to a glass of fruit juice with minimal purines but a heavy fructose load that directly raises uric acid.

What about other nuts?

All commonly consumed nuts are low in purines and safe for gout:

• Walnuts: Rich in omega-3 ALA, strong anti-inflammatory profile, ~10-15mg purines per 100g
• Cashews: Slightly higher in purines (~15-20mg per 100g) but still very low, good source of magnesium
• Pecans: Very low purines, high in monounsaturated fats
• Pistachios: Low purines, good protein content, high in potassium
• Macadamias: Lowest in protein but highest in monounsaturated fats
• Brazil nuts: Excellent source of selenium (an antioxidant mineral), just 1-2 per day provides your daily needs
• Peanuts: Technically a legume, slightly higher purines (~30-40mg per 100g) but still well within safe range

The main caution with nuts is flavored and coated varieties. Honey-roasted, candy-coated, or chocolate-covered nuts can contain significant added sugars, including fructose. Plain, dry-roasted, or raw nuts are always the best choice. Check the ingredient list - if it includes high-fructose corn syrup or sugar early in the list, the coating is doing more harm than the nut is doing good.

Practical ways to include almonds in your diet

• Straight snacking: Keep a bag of raw or dry-roasted almonds at your desk or in your bag for a convenient, gout-safe snack
• Almond butter: Spread on whole grain toast or apple slices (a better choice than sugary jams or spreads)
• Salad topping: Slivered almonds add crunch and protein to salads
• Smoothie addition: A tablespoon of almond butter adds protein and healthy fats to smoothies
• Meal pairing: A small handful of almonds alongside cheese or fruit makes a balanced snack that combines low-purine protein with healthy fats

Tracking patterns, not just purines

While almonds are firmly in the “safe” category, the broader principle is worth repeating: gout management works best when you track the full picture - meals, hydration, sleep, stress, and flare timing - rather than obsessing over purine milligrams in individual foods. Tools like Urica help you log meals and correlate them with flare patterns over time, so you can focus your attention on the triggers that actually matter for you personally.

With almonds, though, the data is clear. Very low purines, anti-inflammatory compounds, support for insulin sensitivity, and no association with gout risk in any study. This is a food you can enjoy with confidence. For more on how diet affects gout, see our gout and food guide.

This article is for informational purposes only and is not medical advice. Consult your rheumatologist or healthcare provider about your specific dietary needs.