Low Purine Foods List: Safe Foods for Gout Sufferers
Complete list of low purine foods under 100mg per 100g. Includes dairy, grains, vegetables, fruits, and more with fructose data for gout management.
If you are managing gout, knowing which foods are low in purines gives you a foundation for meal planning. This page is part of our purine database reference collection. But here is something important to keep in mind: low purine does not automatically mean safe for gout. Fructose, glycemic load, and overall metabolic health all play significant roles. A food can be zero purines and still raise your uric acid if it is packed with high-fructose corn syrup.
This reference lists foods with fewer than 100mg of purines per 100g, organized by category, with notes on fructose content where it matters. Values are the median of published analyses in the USDA & ODS-NIH Purine Database (2025), for raw food unless stated. Foods marked † aren’t in that database; their values come from older published tables. “<3” means under about 3mg per 100g, effectively none.
Dairy Products (0 to 15mg per 100g)
Dairy is one of the most gout-friendly food groups. Not only is it very low in purines, but research suggests low-fat dairy actively helps lower uric acid levels. The orotic acid and casein in milk appear to promote uric acid excretion through the kidneys.
| Food | Purine (mg/100g) | Notes |
|---|---|---|
| Skim milk | <3 | May actively lower uric acid |
| Whole milk | <3 | Protective in studies |
| Butter | <3 | Negligible purines |
| Yogurt (plain) | 5 (5–10) | Probiotic benefits too |
| Cream cheese † | 8 | Low purine |
| Ricotta † | 8 | Low purine |
| Ice cream † | 8 | Watch added sugar/fructose |
| Cottage cheese | 10 | High protein, very low purine |
| Cheddar cheese † | 10 | Low purine |
| Mozzarella † | 10 | Low purine |
| Swiss cheese † | 10 | Low purine |
| Parmesan | 15 | Low purine |
| Whey protein † | 15 | Convenient protein source |
A 2004 study in the New England Journal of Medicine (Choi et al., 47,150 men followed for 12 years) found that men who consumed the most dairy had a 44% lower risk of developing gout than those who consumed the least.
Eggs (Under 3mg per 100g)
Eggs are among the lowest purine protein sources available. They are an excellent option for getting protein without a significant purine load.
| Food | Purine (mg/100g) | Protein (g/100g) |
|---|---|---|
| Whole egg | <3 | 13 |
| Egg white (boiled) | <3 | 11 |
| Egg yolk (boiled) | <3 | 16 |
Grains and Cereals (5 to 80mg per 100g)
Most grains are low to moderate in purines. Whole grains offer additional benefits through fiber, which supports gut health and may aid in intestinal uric acid excretion.
| Food | Purine (mg/100g) | Glycemic Index | Notes |
|---|---|---|---|
| White rice (cooked) | 5 | 73 (High) | Low purine but high GI |
| White bread | 10 | 75 (High) | Low purine but high GI |
| Pasta (cooked) † | 25 | 50 (Low) | Good option |
| Brown rice (cooked) † | 30 | 68 (Medium) | Better GI than white |
| Cornmeal † | 30 | 70 (High) | Moderate GI |
| Millet (cooked) † | 30 | 71 (High) | Low purine |
| Whole wheat bread † | 35 | 69 (Medium) | More fiber |
| Barley (cooked) † | 35 | 28 (Low) | Excellent low GI |
| Oatmeal (cooked) † | 40 | 55 (Low) | Good fiber content |
| Quinoa (cooked) † | 40 | 53 (Low) | Complete protein |
| Oat bran † | 80 | 55 (Low) | Higher purine but beneficial |
Notice how some low purine grains like white rice and white bread have high glycemic index values. High GI foods cause insulin spikes that can contribute to insulin resistance over time, which impairs uric acid excretion. The purine content tells only part of the story.
Vegetables (Under 3 to 70mg per 100g)
Nearly all vegetables are low in purines, and even those with higher values (broccoli, eggplant) are not associated with gout risk in research studies. Vegetables are safe to eat freely. Spinach now measures about 110mg per 100g in the USDA database (published analyses range from about 50 to 170), which moves it to our high purine foods list, but purine-rich vegetables still aren’t linked to gout.
| Food | Purine (mg/100g) | Key Nutrients |
|---|---|---|
| Carrot | <3 | Beta-carotene |
| Onion | <3 | Quercetin (anti-inflammatory) |
| Radish | <3 | Low calorie |
| Tomato | 5 | Lycopene, vitamin C |
| Lettuce | 5 | Hydrating |
| Potato | 5 | Potassium |
| Bell pepper | 5 (<5–70) | Vitamin C |
| Cabbage | 5 | Vitamin K |
| Turnip | 5 | Fiber |
| Green beans | 5 | Fiber, folate |
| Cucumber | 10 | Hydrating |
| Corn | 10 | Fiber |
| Zucchini | 15 | Low calorie |
| Sweet potato | 15 | Lower GI than white potato |
| Celery † | 15 | Hydrating |
| Beet † | 20 | Nitrates |
| Green peas | 20 | Protein, fiber |
| Asparagus | 35 | Folate |
| Kale † | 40 | Vitamins A, C, K |
| Brussels sprouts | 40 | Fiber, vitamin C |
| Artichoke † | 45 | Fiber, antioxidants |
| Mushrooms | 45 | Vitamin D, selenium |
| Cauliflower | 45 (35–55) | Vitamin C |
| Eggplant | 50 | Fiber |
| Broccoli | 70 | Sulforaphane, vitamin C |
Fruits (Under 3 to 15mg per 100g)
Fruits are almost universally low in purines. However, fructose content varies widely, and this is where you need to pay attention. Fructose is the only sugar that both increases uric acid production and impairs kidney excretion.
| Food | Purine (mg/100g) | Fructose (g/100g) | Fructose Level |
|---|---|---|---|
| Peach † | 8 | 1.5 | Low |
| Pineapple † | 8 | 2.1 | Low |
| Strawberry | <3 | 2.4 | Low |
| Raspberry † | 10 | 2.4 | Low |
| Orange † | 10 | 2.5 | Low |
| Plum † | 8 | 3.1 | Moderate |
| Cherry † | 10 | 3.4 | Moderate |
| Watermelon † | 5 | 3.4 | Moderate |
| Cantaloupe † | 8 | 1.8 | Low |
| Grapefruit † | 8 | 1.8 | Low |
| Banana | 5 | 4.9 | Moderate |
| Blueberry † | 10 | 4.9 | Moderate |
| Mango † | 8 | 4.7 | Moderate |
| Apple † | 10 | 5.9 | Higher |
| Pear † | 10 | 6.4 | Higher |
| Grapes † | 8 | 8.1 | High |
Whole fruits are generally fine in reasonable portions because the fiber slows fructose absorption. The concern is concentrated fructose from juices, dried fruits, and sweeteners.
High Fructose “Low Purine” Foods to Watch
| Food | Purine (mg/100g) | Fructose (g/100g) | Concern Level |
|---|---|---|---|
| Honey | <3 | 40.9 | Very high fructose |
| Agave nectar † | 5 | 55.6 | Extremely high fructose |
| Dried dates † | 15 | 32.0 | Very high fructose |
| Raisins † | 15 | 29.7 | Very high fructose |
| Dried figs † | 15 | 22.9 | Very high fructose |
| Apple juice | <3 | 5.6 | Concentrated fructose |
| Grape juice | <3 | 7.5 | Concentrated fructose |
| Regular soda (HFCS) † | 0 | 6.5 | High HFCS |
These foods would appear perfectly safe on any purine-only food list. But their fructose content makes them significant uric acid contributors through a completely different metabolic pathway.
Nuts and Seeds (20 to 60mg per 100g)
Nuts and seeds are low to moderate in purines and provide healthy fats, protein, and fiber. They are generally excellent choices for gout management.
| Food | Purine (mg/100g) | Key Benefit |
|---|---|---|
| Walnuts | 20 | Omega-3 fatty acids |
| Macadamia nuts † | 20 | Healthy monounsaturated fats |
| Pecans † | 25 | Antioxidants |
| Hazelnuts † | 25 | Vitamin E |
| Almonds | 30 | Calcium, vitamin E |
| Pistachios † | 30 | Fiber, potassium |
| Sesame seeds | 35 | Calcium |
| Cashews † | 40 | Magnesium, zinc |
| Pumpkin seeds † | 40 | Magnesium, zinc |
| Flax seeds † | 45 | Omega-3, lignans |
| Sunflower seeds † | 45 | Vitamin E, selenium |
| Peanuts | 50 | Protein, resveratrol |
| Chia seeds | 60 | Omega-3, fiber |
Legumes (10 to 65mg per 100g as measured)
Once cooked or canned, most legumes measure low in purines: soaking, cooking, and draining pull purines out of dried beans. Like vegetables, they are not associated with increased gout risk in research. They provide valuable plant protein, fiber, and nutrients. Lentils, split peas, soybeans, and lima beans haven’t been measured cooked, so the notes give their dried values instead.
| Food | Purine (mg/100g) | Protein (g/100g) | Notes |
|---|---|---|---|
| Chickpeas (cooked) | 10 | 9 | Versatile |
| Navy beans (canned, drained) | 21 | 8 | High fiber |
| Kidney beans (canned, drained) | 23 | 9 | High fiber |
| Black beans (canned, drained) | 24 | 9 | High antioxidants |
| Tofu | 25 (20–30) | 8 | Calcium (if fortified) |
| Edamame | 50 | 11 | Complete protein |
| Tempeh † | 65 | 19 | Fermented, gut-friendly |
| Lima beans (cooked) | Not measured; likely low to moderate | 8 | Dried: about 145 before cooking |
| Split peas (cooked) | Not measured; likely low to moderate | 8 | Dried: about 195 before cooking |
| Soybeans (cooked) | Not measured; likely low to moderate | 17 | Dried: about 175 before cooking |
| Lentils (cooked) | Not measured; likely low to moderate | 9 | Dried: about 220 before cooking |
Meats Just Under 100mg
A couple of meats now measure just under 100mg per 100g in the USDA database: pork shoulder and ground turkey (about 95 each). That puts them in the Moderate band, not the Low one, and a 6 oz (170g) portion still carries about 160mg of purines, so treat them as lower-purine meats rather than free foods. Some other meats and fish that older charts listed under 100, such as cod, tilapia, and catfish, measured well above 100 in USDA’s 2024 analyses; see the purine food chart.
Beverages
| Beverage | Purine (mg/100g) | Fructose | Gout Impact |
|---|---|---|---|
| Water † | 0 | None | Promotes excretion |
| Coffee † | 0 | None | May be protective |
| Tea (unsweetened) | <3 | None | Neutral |
| Milk (skim) | <3 | None | Protective |
| Sparkling water † | 0 | None | Hydrating |
| Diet soda † | 0 | None | Neutral |
| Regular soda † | 0 | High HFCS | Raises uric acid |
| Fruit juice | <3 | High | Concentrated fructose |
Building Meals Around Low Purine Foods
Here is a practical framework for building meals that are both low in purines and considerate of other gout-relevant factors:
Prioritize: Low-fat dairy, eggs, vegetables, whole grains with low glycemic index (barley, oats, quinoa), nuts, seeds, and water or coffee.
Include freely: All vegetables, including spinach, asparagus, and mushrooms. Large studies haven’t linked purine-rich vegetables to gout.
Watch the fructose: Even when a food is low in purines, check whether it is a significant fructose source. Some of the foods that actively lower uric acid can help counteract fructose effects. Dried fruits, honey, agave, and sweetened beverages are the main offenders.
Consider glycemic impact: Choose whole grains over refined grains when possible. Barley, oats, and quinoa have lower glycemic index values than white rice and white bread.
Tracking Multiple Factors
A low purine diet is a reasonable starting point, but it works best as part of a broader approach that also considers fructose intake, hydration, glycemic load, and your personal symptom patterns. For the full spectrum of values, see our purine food chart. Urica helps you track all of these factors alongside your meals and flare data, using AI to identify which variables are most strongly correlated with your individual flare patterns. This personalized approach is more effective than a generic low purine food list, because what triggers one person may be irrelevant for another.
This article is for educational purposes only and is not medical advice. Always consult your doctor or rheumatologist about managing gout, especially regarding medication and treatment plans.
Track Your Personal Response
Everyone responds differently to foods. Urica helps you track how specific foods affect YOUR flare patterns by analyzing purines, fructose, and glycemic load together — not just purines alone.
Frequently Asked Questions
What are the safest foods to eat with gout?
The safest foods for gout include low-fat dairy (milk, yogurt, cheese), eggs, most vegetables, whole grains, nuts, seeds, and cherries. Low-fat dairy is particularly noteworthy because research shows it actively promotes uric acid excretion. Eggs contain almost no purines, under 3mg per 100g in laboratory analyses. Most vegetables are safe even when they contain moderate purines, because large studies have not linked purine-rich vegetables to gout.
Can I eat unlimited low purine foods with gout?
While low purine foods are generally safe from a purine perspective, other factors matter too. Foods that are low in purines but high in fructose (like fruit juice, honey, or agave) can still raise uric acid levels through a completely different mechanism. Foods with a high glycemic index can contribute to insulin resistance, which impairs uric acid excretion. The safest approach is to focus on whole, unprocessed low-purine foods while watching fructose intake.
Is a low purine diet enough to manage gout?
For most people, diet alone is not sufficient to manage gout. Dietary purines account for only about one third of uric acid production, and most gout patients are under-excreters, meaning their kidneys do not clear uric acid efficiently. While dietary changes can help, most gout management plans also include medication (like allopurinol or febuxostat), adequate hydration, and addressing metabolic factors like insulin resistance. Work with your rheumatologist to develop a comprehensive plan.