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Last reviewed: 2026-09-03 • Editorial Standards

Cruciferous Vegetables Ranked by Purine Content

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

Lowest Purine Cruciferous Vegetables

#1cabbage, raw3.2 mg
#2Cabbage3.2 mg
#3cabbage, chinese (pak-choi), raw7.0 mg
#4Chinese cabbage7.0 mg
#5cabbage, bok choy, raw10.0 mg
#6cabbage, chinese (qing-geng-cai)12.4 mg
#7collards, raw26.1 mg
#8brussels sprouts, raw38.8 mg
#9Vegetable drink powder from Kale40.2 mg
#10broccoli, boiled51.8 mg

Highest Purine Cruciferous Vegetables

#14cabbage, bok choy, raw10.0 mg
#13cabbage, chinese (qing-geng-cai)12.4 mg
#12collards, raw26.1 mg
#11brussels sprouts, raw38.8 mg
#10Vegetable drink powder from Kale40.2 mg
#9broccoli, boiled51.8 mg
#8Broccoli70.0 mg
#7broccoli, raw70.0 mg
#6Broccoli sprout129.6 mg
#5broccoli sprouts, raw129.6 mg

Category Average: 42.8 mg/100g

The average across 14 Cruciferous Vegetables 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

Which cruciferous vegetables are lowest in purines?
Among 14 cruciferous vegetables with measured purine values, the lowest options include cabbage, raw at 3.2 mg/100g and Cabbage at 3.2 mg/100g. Cruciferous vegetables are among the lowest-purine food groups overall.
Are broccoli and cauliflower good for gout?
Yes. Broccoli, cauliflower, cabbage, and kale are all low-purine vegetables (typically well under 50 mg/100g) and are a core part of a gout-friendly diet. They are rich in fiber, vitamin C, and antioxidants, and no gout guideline lists them as problematic.
Is cabbage bad for gout?
No. Cabbage is very low in purines — often near 5-20 mg/100g depending on variety — and is hydrating and nutrient-dense. The old reputation of some vegetables as 'high purine' came from outdated tables; modern data puts cruciferous vegetables firmly in the low-risk category.
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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