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Last reviewed: 2026-09-03 • Editorial Standards

Soy Products Ranked by Purine Content

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

Lowest Purine Soy Products

#1soy milk, unsweetened, plain, shelf stable0.0 mg
#2soy milk, sweetened, plain, refrigerated0.0 mg
#3soy milk, refrigerated, sweetened0.0 mg
#4tofu (kinu)20.0 mg
#5soy milk21.9 mg
#6tofu, boiled 3 minutes21.9 mg
#7Soymilk22.0 mg
#8tofu, raw (nigari)31.1 mg
#9tofu, boiled 5 minutes35.8 mg
#10Green soybean47.9 mg

Highest Purine Soy Products

#20soybeans, green, raw48.0 mg
#19fried tofu54.4 mg
#18tofu, deep-fried54.4 mg
#17soybean, black, dried67.2 mg
#16tofu burger102.6 mg
#15Soybean (dried)172.5 mg
#14soybeans, dried, raw172.5 mg
#13soy protein concentrate, produced by acid wash192.4 mg
#12tofu, dried-frozen (koyadofu)292.3 mg
#11dried tofu293.1 mg

Category Average: 82.5 mg/100g

The average across 20 Soy Products 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 has been evaluated using a three-factor risk engine that independently assesses purine content, fructose level, and alcohol presence. Purine values come from two primary references — 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 is sourced from USDA SR28 Food Composition Tables. The verdict system follows ACR 2020 guideline thresholds: Safe (purine <50 mg, fructose <2g, no alcohol), Moderate (purine 50-150 mg or fructose 2-5g), Avoid (purine >150 mg, fructose >5g, or alcohol present). Data quality is labeled T1 (lab-measured), T2 (measured + consensus), or T3 (category estimate) 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

Is tofu bad for gout?
Tofu is moderate in purines but carries plant purines that affect uric acid less than meat purines, and soy foods are not linked to higher gout risk in population studies. Among 20 soy products with measured values, the lowest options include soy milk, unsweetened, plain, shelf stable at 0.0 mg/100g. Tofu is a reasonable plant-protein choice for gout.
Is soy milk high in purines?
Soy milk is low-to-moderate in purines — around 0.0 mg/100g or slightly more — and it is a plant-based source, so its purines behave more gently than animal purines. It is a reasonable dairy alternative for gout, with unsweetened versions being the better choice.
Which soy product is lowest in purines?
The lower-purine soy products in our database include soy milk, unsweetened, plain, shelf stable at 0.0 mg/100g and soy milk, sweetened, plain, refrigerated at 0.0 mg/100g. In general, processed soy products like tofu and soy milk run lower than whole dried soybeans.
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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