Ginger, Burdock & Root Herbs Ranked by Purine Content

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

Lowest Purine Ginger, Burdock & Root Herbs

#1ginger root, raw2.3 mg

#2Ginger2.3 mg

#3burdock5.1 mg

#4ginger, japanese (myoga), raw7.7 mg

#5Japanese ginger (myoga)7.8 mg

Highest Purine Ginger, Burdock & Root Herbs

#5Ginger2.3 mg

#4ginger root, raw2.3 mg

#3burdock5.1 mg

#2ginger, japanese (myoga), raw7.7 mg

#1Japanese ginger (myoga)7.8 mg

Category Average: 5.0 mg/100g

The average across 5 Ginger, Burdock & Root Herbs 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

This comparison scores every food on three independent axes — purine content, fructose, and alcohol. Purine figures rely on 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 comes from USDA SR28. Ratings follow ACR 2020: Safe when purine is under 50 mg and fructose under 2 g with no alcohol, Moderate between these, Avoid beyond, or whenever alcohol appears. Per-food data quality is flagged T1 (lab-measured), T2 (measured plus consensus), or T3 (category estimate).

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 ginger good for gout?

Ginger measures very low in purines — about 2.3 mg/100g in our database. Among 5 ginger and root herb entries with measured values, all fall between 2.3 and 7.8 mg/100g. Ginger is commonly used as a flavoring and in traditional remedies for joint discomfort; the purine data make it a non-issue for gout diets.

Which root herb is lowest in purines?

Ginger measures about 2.3 mg/100g in our database, with burdock root at 2.3 mg/100g and Japanese myoga ginger at 7.8 mg/100g. The differences are tiny — all are very low. These roots work well grated into stir-fries, soups, and teas without adding meaningful purine load.

Can I eat burdock root with gout?

Yes. Burdock root (gobo) measures about 2.3 mg/100g in our database, very low in purines. It is a fibrous root vegetable common in Japanese and Korean cooking, often braised or stir-fried. Its fiber content can support overall metabolic health, and there is no gout-specific reason to limit it in normal portions.