Are Peanuts Bad for Gout? Nuts and Uric Acid

Peanuts are generally safe and even beneficial for gout sufferers. With approximately 50mg of purines per 100g, they fall squarely in the low-purine category and provide a convenient protein source that does not carry the uric acid concerns associated with animal proteins. The only caveat is flavored varieties - honey-roasted and sugar-coated peanuts add fructose to an otherwise excellent snack choice.

How Do Peanuts Compare on Purines?

Peanuts contain modest purines, but “modest” in the purine world is actually quite low:

Food	Purines (per 100g)
Beef liver	550-600mg
Anchovies	400-450mg
Beef steak	110-150mg
Chicken breast	130-175mg
Salmon	130-170mg
Peanuts	~50mg
Almonds	10-15mg
Rice	15-25mg
Eggs	2-5mg

At roughly 50mg per 100g, peanuts contain about one-third the purines of chicken breast and less than one-tenth the purines of organ meats. Even eating a generous handful (about 40g) provides only around 20mg of purines - negligible in the context of a full day’s intake.

Why Plant Protein Matters for Gout

One of the more nuanced findings in gout research is that not all protein sources affect uric acid equally. Animal proteins - particularly from red meat, organ meats, and certain seafood - are consistently associated with higher uric acid levels and increased gout risk. Plant proteins tell a different story.

The landmark Health Professionals Follow-Up Study found that:

• Each additional daily serving of meat increased gout risk by 21%
• Each additional daily serving of seafood increased risk by 7%
• Plant protein sources, including legumes and nuts, showed no significant increase in gout risk

A 2012 study in Annals of the Rheumatic Diseases confirmed that vegetable purine intake was not associated with gout risk, even at higher consumption levels. The researchers suggested this may be because plant-based purines are less bioavailable (harder for the body to convert to uric acid) or because plant foods contain other compounds that offset their purine content.

For gout sufferers looking to maintain adequate protein without relying heavily on high-purine animal sources, peanuts and other nuts offer a practical alternative.

The Nutritional Profile Beyond Purines

Peanuts provide several nutrients relevant to gout management:

Magnesium

Peanuts are a good source of magnesium (approximately 168mg per 100g). Magnesium plays a role in:

• Reducing insulin resistance (a key driver of impaired uric acid excretion)
• Supporting kidney function
• Reducing inflammatory responses

A 2015 study in BMC Musculoskeletal Disorders found that higher magnesium intake was associated with lower serum uric acid levels in a dose-dependent manner.

Healthy Fats

Peanuts are rich in monounsaturated and polyunsaturated fats. These healthy fats support:

• Improved insulin sensitivity (better uric acid excretion)
• Lower inflammatory markers
• Better cardiovascular health (important since gout patients have elevated heart disease risk)

Fiber

Peanuts provide about 8-9g of fiber per 100g, which supports:

• Gut microbiome health (approximately 30% of uric acid is excreted through the intestines via gut bacteria)
• Slower glucose absorption (lower insulin spikes)
• Satiety (helpful for weight management, which directly impacts gout)

Resveratrol

Peanuts contain resveratrol, the same polyphenol found in red wine and grapes. While the amounts are smaller than in wine, resveratrol has demonstrated anti-inflammatory and antioxidant effects in research. A 2014 study found that resveratrol inhibited urate crystal-induced inflammation in cell cultures.

The Sugar-Coated Trap

Here is where peanuts can become problematic. The peanut itself is fine, but popular flavored varieties add significant sugar:

Type	Added Sugar (per 40g serving)	Fructose Concern
Plain roasted or raw	0g	None
Dry roasted (salted)	~1g	Negligible
Honey roasted	5-8g	Moderate
Candy-coated (e.g., M&M peanuts)	15-20g	High
Peanut brittle	20-25g	High
Chocolate-covered	12-16g	Moderate-High

Honey-roasted peanuts are a common culprit. People think of them as “just peanuts” but each serving can add 5-8g of sugar, much of it fructose (honey is approximately 40% fructose by weight). That fructose follows the same liver metabolism pathway that drives uric acid production - the same mechanism that makes soda problematic.

If you are eating a handful here and there, the amounts may be small. But if honey-roasted peanuts are your go-to snack and you eat several servings daily, the fructose contribution becomes meaningful.

Peanut Butter: Check the Label

Peanut butter is a versatile food that can be excellent or problematic depending on the brand:

Good choices

• Natural peanut butter (ingredients: peanuts, salt): Low purine, no added fructose, good protein source
• Freshly ground peanut butter from grocery store machines: Pure peanuts, nothing added

Watch out for

• Commercial brands with added sugar: Many popular peanut butter brands add sugar, corn syrup, or honey. Some contain 3-4g of added sugar per 2-tablespoon serving.
• “Reduced fat” peanut butter: When fat is removed, sugar is often added to maintain taste. These can have more fructose than regular versions.
• Flavored peanut butter (honey, chocolate, cinnamon sugar): These are essentially peanut-flavored candy spreads with significant added sugar.

Reading the ingredient list takes seconds and makes a real difference. If the ingredients are “peanuts” and maybe “salt,” you are in good shape.

How Other Nuts Compare

If you enjoy nuts in general, here is a quick guide:

• Almonds: Very low purines (~15mg/100g), high in magnesium, excellent choice
• Walnuts: Low purines (~25mg/100g), high in omega-3 fatty acids (anti-inflammatory)
• Cashews: Low purines (~25mg/100g), good magnesium source
• Pistachios: Low purines (~30mg/100g), high in potassium
• Macadamia nuts: Low purines (~15mg/100g), highest in monounsaturated fat
• Brazil nuts: Low purines (~25mg/100g), extremely high in selenium

All common nuts are low-purine foods and generally beneficial for gout sufferers. The same caution about flavored and sugar-coated varieties applies across all nut types.

Tracking the Full Picture

When you log peanuts and nuts in your diet, the purine contribution is minimal enough to be a non-issue. What is worth paying attention to is the added sugar and fructose in flavored varieties, and how nuts fit into your overall daily protein sources.

An app like Urica tracks both purines and fructose, helping you see whether your peanut butter habit is adding meaningful fructose to your day or whether plain nuts are keeping you in a safe zone. Over time, this kind of tracking reveals patterns that a purine-only approach would miss entirely.

The Bottom Line

Peanuts are a gout-friendly food that belongs on any low-purine foods list - low in purines, rich in beneficial nutrients like magnesium and healthy fats, and a practical plant-based protein source. The evidence suggests that plant proteins do not carry the same gout risk as animal proteins, making nuts an excellent option for snacking and meals. Just stick with plain, dry-roasted, or natural varieties and avoid honey-roasted, candy-coated, or heavily sweetened versions that add unnecessary fructose. 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 dietary changes for your specific gout management plan.