FoodCanEat › Home › Seaweed

Last reviewed: 2026-09-03 • Editorial Standards

Seaweed Ranked by Purine Content

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

Lowest Purine Seaweed

#1Cladosiphon okamuranus (Mozuku)15.4 mg
#2seaweed, mozuku, dried15.5 mg
#3seaweed, kombu, dried46.4 mg
#4Kombu46.4 mg
#5seaweed, wakame, raw262.3 mg
#6Wakame262.4 mg
#7seaweed, nori, dried591.5 mg
#8Nori591.7 mg

Highest Purine Seaweed

#8Cladosiphon okamuranus (Mozuku)15.4 mg
#7seaweed, mozuku, dried15.5 mg
#6Kombu46.4 mg
#5seaweed, kombu, dried46.4 mg
#4seaweed, wakame, raw262.3 mg
#3Wakame262.4 mg
#2seaweed, nori, dried591.5 mg
#1Nori591.7 mg

Category Average: 229.0 mg/100g

The average across 8 Seaweed 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 seaweed high in purines?
Seaweed carries moderate-to-higher purine values compared with most vegetables, which is unusual for a plant food. Among 8 seaweeds with measured values, the lowest options include Cladosiphon okamuranus (Mozuku) at 15.4 mg/100g and seaweed, mozuku, dried at 15.5 mg/100g. Dried seaweed is concentrated, so portion size matters more than with fresh vegetables.
Is nori bad for gout?
Nori — the seaweed used for sushi — is moderate in purines rather than low, which makes it different from most vegetables. In our database nori lists about 15.4 mg/100g or more. Small amounts are unlikely to matter, but large or frequent portions of dried seaweed are worth keeping modest.
Which seaweed is lowest in purines?
The lower-purine seaweeds in our database include Cladosiphon okamuranus (Mozuku) at 15.4 mg/100g and seaweed, mozuku, dried at 15.5 mg/100g. The pattern is that fresh or lighter seaweeds run lower, while dried, concentrated forms run higher.
About · Contact · Privacy · Terms of Use · Medical Disclaimer · Editorial Policy · Data Sources

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