Yogurt Purine Ranking: Lowest to Highest

Lowest Purine Yogurt

Highest Purine Yogurt

#24sugars, yogurt, greek, strawberry, non-fat, dannon oikos0.0 mg

#23yogurt, greek, plain, nonfat0.0 mg

#22sugars, greek yogurt, dannon oikos plain non-fat0.0 mg

#21sugars, greek yogurt, fage plain nonfat0.0 mg

#20sugars, greek yogurt, chobani plain non-fat0.0 mg

#19yogurt, liquid1.4 mg

#18Yogurt5.2 mg

#17yogurt (not further specified)5.2 mg

#16yogurt, plain7.0 mg

#15yogurt, regular, nonfat, plain8.3 mg

Category Average: 1.1 mg/100g

The average across 24 Yogurt 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 yogurt good for gout?

Yes. Yogurt is low in purines and dairy intake has been associated with modestly lower serum urate in cohort studies. Among 24 yogurts with measured values, the lowest options include sugars, greek yogurt, chobani plain non-fat at 0.0 mg/100g. Plain yogurt is the best choice; flavored versions add sugar.

Is Greek yogurt high in purines?

No. Greek yogurt is low in purines — in our database it lists around 0.0 mg/100g or less, similar to regular yogurt. Greek yogurt is a good gout-friendly protein source, and unsweetened plain Greek yogurt is the version to choose.

Which yogurt is lowest in purines?

The lowest-purine yogurts in our database include sugars, greek yogurt, chobani plain non-fat at 0.0 mg/100g and sugars, greek yogurt, fage plain nonfat at 0.0 mg/100g. Purine differences between yogurt varieties are small — sugar content and live cultures matter more, so plain unsweetened yogurt wins on both.

Yogurt Ranked by Purine Content