Onions and Garlic Fructose Ranking: Lowest to Highest

Lowest Fructose Onions and Garlic

Highest Fructose Onions and Garlic

#8green onion, (scallion), bulb and greens, root removed, raw1.3 g

#7onions, red1.3 g

#6leeks, bulb and greens, root removed, raw1.4 g

#5onions, yellow1.7 g

#4onions, red, raw1.8 g

#3onions, yellow, raw1.9 g

#2onions, white, raw2.5 g

#1onions, white2.9 g

Category Average: 1.9 g/100g

The average across 8 Onions and Garlic foods with lab-measured data. Foods below this average are better-than-typical choices within this category.

How to Use This Ranking

The purine ranking is sorted from lowest to highest. Rank #1 is the lowest-purine food in the category. Foods in the top half (above median) should be consumed with more awareness of portion and frequency. The difference between adjacent ranks varies: in some categories, rank #5 and #10 might be only 10 mg apart; in others, the gap can be 100+ mg. Always check the actual milligram value, not just the position. Rankings do not account for fructose or alcohol — use individual food pages for a complete risk assessment.

ACR 2020 Guideline Context

The American College of Rheumatology recommends that gout patients focus on purine awareness rather than complete food group elimination. Within any category, there is a wide purine range. The goal is to shift toward lower-purine choices within categories you already eat, rather than eliminating entire food groups. This ranking helps you identify which specific items to prioritize and which to limit.

Japanese guidelines recommend under 400 mg of total dietary purines per day. Using this ranking, you can estimate how much of budget each food uses per typical serving.

How This Comparison Is Built

Every food in this comparison passes through a three-factor risk model that looks at purines, fructose, and alcohol independently. Purine values are sourced from the USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025) and Kaneko et al. (Biol Pharm Bull 37(5):709-721, 2014, PMID: 24553148), fructose from USDA SR28. Verdicts apply ACR 2020 limits — Safe means under 50 mg purine and 2 g fructose with no alcohol; Moderate falls between; Avoid exceeds these or contains alcohol. Data quality tiers (T1/T2/T3) are listed on each food's detail page.

This comparison is provided for informational purposes only and does not constitute medical advice. Individual tolerance to purines and fructose varies. Consult a healthcare professional for personalized dietary guidance. Last reviewed: 2026-09-03.

Frequently Asked Questions

Are onions good for gout?

Onions and garlic are low-purine vegetables, so they are fine for gout from a purine standpoint. Among 8 alliums with measured fructose values in our database, the lowest options include onions, red at 1.3 g/100g and green onion, (scallion), bulb and greens, root removed, raw at 1.3 g/100g. They are flavor staples you can use freely.

Is garlic good for gout?

Garlic is low in purines and low in fructose, so it is a gout-friendly flavoring. Some people read garlic as a home remedy for various conditions, but for gout specifically the relevant point is simply that it adds flavor without adding purines, fructose, or sodium — which makes it a useful substitute for salt-heavy seasonings.

Do onions raise uric acid?

No. Onions are low in purines and low in fructose, so they do not raise uric acid through either pathway. They are a safe, everyday vegetable for gout. The only caveat is for people with sensitive digestion, who may tolerate cooked onions better than raw.

Onions and Garlic Ranked by Fructose Content