Nuts and Seeds Ranked by Purine Content

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

Lowest Purine Nuts and Seeds

#1sesame36.3 mg

#2peanuts, raw49.1 mg

#3Peanut49.1 mg

#4chia seeds58.6 mg

Highest Purine Nuts and Seeds

#4sesame36.3 mg

#3Peanut49.1 mg

#2peanuts, raw49.1 mg

#1chia seeds58.6 mg

Category Average: 48.3 mg/100g

The average across 4 Nuts and Seeds 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

Which nuts and seeds are lowest in purines?

Among 4 nuts and seeds with measured purine values in our database, the lowest options include sesame at 36.3 mg/100g and peanuts, raw at 49.1 mg/100g. Most nuts and seeds sit in the low-to-moderate range for gout.

Are nuts bad for gout?

Most nuts and seeds are low-to-moderate in purines and are generally acceptable for people with gout in normal portions. The bigger caveat is portion size — nuts are calorie-dense, and some processed nut snacks carry added sugar or salt. The ranking above shows the exact purine values per item.

Which nut is lowest in purines?

According to our database, sesame is the lowest-purine option at 36.3 mg/100g. Most tree nuts and peanuts cluster in a similar low range, so variety is fine — portion control matters more than choosing one specific nut.