Plant Milk Purine Ranking: Lowest to Highest

Lowest Purine Plant Milk

#9soy milk21.9 mg

#10Soymilk22.0 mg

Highest Purine Plant Milk

#10oat milk, refrigerated, unsweetened0.0 mg

#9almond milk, refrigerated, unsweetened0.0 mg

#8soy milk, refrigerated, sweetened0.0 mg

#7oat milk, unsweetened, plain, refrigerated0.0 mg

#6almond milk, unsweetened, plain, refrigerated0.0 mg

#5soy milk, sweetened, plain, refrigerated0.0 mg

#4almond milk, unsweetened, plain, shelf stable0.0 mg

#3soy milk, unsweetened, plain, shelf stable0.0 mg

#2soy milk21.9 mg

#1Soymilk22.0 mg

Category Average: 4.4 mg/100g

The average across 10 Plant Milk 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

Each item here is scored by a three-factor risk engine covering purines, fructose, and alcohol. Purine values draw 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 comes from USDA SR28 tables. Classification uses ACR 2020 thresholds — Safe under 50 mg purine and 2 g fructose with no alcohol, Moderate in between, Avoid above, or when alcohol is present. Each food page labels its data quality as 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 plant milk good for gout?

Plant milks are low in purines and make a reasonable dairy alternative for gout, though they lack the protective association that dairy milk itself has in gout research. Among 10 plant milks with measured values, the lowest options include soy milk, unsweetened, plain, shelf stable at 0.0 mg/100g. Unsweetened versions are the better choice, since flavored and sweetened varieties add sugar.

Is almond milk low in purines?

Yes. Almond milk lists around 0.0 mg/100g in our database, which is low. Like other plant milks, it is essentially a low-purine beverage, and the variable to watch is added sugar in sweetened and flavored versions.

Which milk alternative is lowest in purines?

The lowest-purine plant milks in our database include soy milk, unsweetened, plain, shelf stable at 0.0 mg/100g and almond milk, unsweetened, plain, shelf stable at 0.0 mg/100g. They are all low in purines, so the choice comes down to sugar content and personal preference rather than purine differences.

Plant Milk Ranked by Purine Content