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Last reviewed: 2026-09-03 • Editorial Standards

Asparagus, Okra & Bamboo Shoot Ranked by Purine Content

Evidence-based comparison — data from USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025)

Lowest Purine Asparagus, Okra & Bamboo Shoot

#1Asparagus Lower part10.2 mg
#2Bamboo shoot Lower part30.8 mg
#3asparagus, raw632.9 mg
#4okra, raw39.5 mg
#5Gumbo (okura)39.5 mg
#6bamboo shoots, raw647.2 mg
#7Asparagus Upper part55.3 mg
#8Bamboo shoot Upper part63.3 mg

Highest Purine Asparagus, Okra & Bamboo Shoot

#8Asparagus Lower part10.2 mg
#7Bamboo shoot Lower part30.8 mg
#6asparagus, raw632.9 mg
#5Gumbo (okura)39.5 mg
#4okra, raw39.5 mg
#3bamboo shoots, raw647.2 mg
#2Asparagus Upper part55.3 mg
#1Bamboo shoot Upper part63.3 mg

Category Average: 39.8 mg/100g

The average across 8 Asparagus, Okra & Bamboo Shoot 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 has been evaluated using a three-factor risk engine that independently assesses purine content, fructose level, and alcohol presence. Purine values come from two primary references — 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 data is sourced from USDA SR28 Food Composition Tables. The verdict system follows ACR 2020 guideline thresholds: Safe (purine <50 mg, fructose <2g, no alcohol), Moderate (purine 50-150 mg or fructose 2-5g), Avoid (purine >150 mg, fructose >5g, or alcohol present). Data quality is labeled T1 (lab-measured), T2 (measured + consensus), or T3 (category estimate) 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

Is asparagus bad for gout?
Asparagus has an old reputation as a gout trigger, but the measured data tell a calmer story. Among 8 asparagus, okra, and bamboo shoot entries with measured values, the lower asparagus stalk measures about 10.2 mg/100g and the upper part about 55.3 mg/100g — a low-to-moderate band. Modern cohort research has not supported the idea that asparagus raises gout risk in normal servings.
Which is lowest: asparagus, okra, or bamboo shoot?
The lower part of the asparagus stalk measures lowest at about 10.2 mg/100g, with bamboo shoot lower sections around 30.8 mg/100g and okra near 32.9 mg/100g. The upper parts of both asparagus and bamboo shoot run higher (55.3 and 63.3 mg/100g). Differences within one plant can rival differences between plants — all remain moderate.
Can I eat okra and bamboo shoots with gout?
both fit gout-friendly cooking. Okra measures about 32.9 mg/100g and bamboo shoots from 30.8 to 63.3 mg/100g in our database — low to moderate. Okra's fiber and mucilage make it a useful thickener for low-meat gumbos and soups; bamboo shoots work in stir-fries. Both displace higher-purine ingredients without adding much purine themselves.
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References

• ACR 2020 Guideline for the Management of Gout
• USDA+ODS-NIH PURINE DATABASE Release 2, March 2025
• Kaneko K, et al. Biol Pharm Bull 37(5):709-721, 2014. PMID: 24553148

Medical Disclaimer: This website provides informational content only and does not constitute medical advice.
Last reviewed: 2026-09-03