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Last reviewed: 2026-09-03 • Editorial Standards

Safe Foods That Are Also Low Purine Foods — Gout Risk Breakdown

339 foods at the intersection — data-driven gout risk analysis

Key Insights

Among the 339 foods in this intersection, 339 (100%) are rated Safe — providing a meaningful number of low-risk options that satisfy both 'Safe Foods' and 'Low Purine Foods' criteria.
The average purine content across the 339 foods with data is 14 mg/100g — within the low-purine range, which suggests many options here may fit a gout-aware diet.
The 339 foods in this overlap span 12 categories: Alcoholic Beverages, Dairy & Eggs, Fruits, Grains, Legumes, Meat, Nuts & Seeds, Seafood, Soups & Sauces, Supplements, Sweets & Snacks, Vegetables. This means the intersection is not limited to a single food group — diverse dietary contexts are represented here.
Our purine data is sourced from the USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025) and the Kaneko et al. (2014) comprehensive food purine survey covering 270 foodstuffs. Fructose data comes from USDA SR28 food composition tables. Verdict ratings follow a multi-dimensional engine evaluating purine, fructose, and alcohol risk simultaneously.

All Foods in This Intersection

Lower RiskAlmond Lower Riskalmond milk, refrigerated, unsweetened Lower Riskalmond milk, unsweetened, plain, refrigerated Lower Riskalmond milk, unsweetened, plain, shelf stable Lower Riskalmonds Lower Riskamerican cheese Lower RiskAsparagus Lower part Lower Riskasparagus, raw6 Lower RiskBamboo shoot Lower part Lower Riskbamboo shoots, raw6 Lower RiskBarbecue sauce Lower RiskBarley Lower Riskbarley, raw Lower Riskbean curd lees (okara) Lower RiskBean sprouts Lower Riskbean sprouts, without bean, raw Lower Riskbeans, black, canned5 Lower Riskbeans, kidney, dark red, canned5 Lower Riskbeans, navy, canned5 Lower Riskbeans, pinto, canned5 Lower Riskblackeye peas, canned5 Lower Riskbrassicaceae (blossom) Lower Riskbread (no further specified) Lower Riskbread flour Lower Riskbread, crusty (baguette) Lower Riskbread, salvadoran sweet cheese (quesadilla salvadorena) Lower Riskbread, white Lower RiskBroad bean Lower Riskbroad beans, dried, raw Lower Riskbrussels sprouts, raw Lower RiskBunapii Lower RiskBunashimeji Lower Riskburdock Lower Riskbutter, stick, salted Lower Riskbuttermilk, low fat Lower Riskbuttermilk, lowfat Lower RiskCabbage Lower Riskcabbage, bok choy, raw Lower Riskcabbage, chinese (pak-choi), raw Lower Riskcabbage, chinese (qing-geng-cai) Lower Riskcabbage, raw Lower Riskcake flour Lower RiskCarrot Lower Riskcarrots, raw Lower Riskcayenne pepper powder Lower RiskCheese Lower Riskcheese, american Lower Riskcheese, american, restaurant Lower Riskcheese, cheddar Lower Riskcheese, cottage Lower Riskcheese, cottage, lowfat, 2% milkfat Lower Riskcheese, dry white, queso seco Lower Riskcheese, feta, whole milk, crumbled Lower Riskcheese, grated Lower Riskcheese, monterey jack Lower Riskcheese, mozzarella, low moisture, part-skim Lower Riskcheese, parmesan, grated Lower Riskcheese, parmesan, grated, refrigerated Lower Riskcheese, pasteurized process, american, vitamin d fortified Lower Riskcheese, processed (unspecified) Lower Riskcheese, provolone Lower Riskcheese, queso cotija Lower Riskcheese, queso fresco Lower Riskcheese, queso oaxaca Lower Riskcheese, swiss Lower Riskchickpeas (garbanzo beans), canned5 Lower Riskchickpeas (garbanzo beans), cooked Lower Riskchickpeas (garbanzo beans), no further specified Lower RiskChinese cabbage Lower RiskChitosan Lower Riskchocolate Lower RiskCladosiphon okamuranus (Mozuku) Lower Riskcollards, raw Lower Riskcoriander Lower RiskCorn Lower Riskcorn cereal Lower Riskcorn, raw Lower Riskcorned beef Lower Riskcracker barrel, macaroni n' cheese plate, from kid's menu Lower Riskcrackers, cheese, sandwich-type with cheese filling Lower Riskcrackers, cream, gamesa sabrosas Lower Riskcrackers, cream, la moderna rikis cream crackers Lower Riskcream, animal, fresh Lower Riskcream, vegetable, fresh Lower RiskCucumber Lower Riskcucumber, raw Lower Riskcurry roux Lower Riskdenny's, macaroni & cheese, from kid's menu Lower Riskdenny's, mozzarella cheese sticks Lower Riskegg white schnitzel (vegetarian ‘steak’) Lower Riskegg, chicken, raw Lower Riskegg, quail, raw Lower Riskegg, white, boiled Lower Riskegg, yolk, boiled Lower Riskeggplant, italian, raw Lower Riskeggs, grade a, large, egg whole Lower Riskeggs, whole Lower Riskengawa (flesh of fish fins) Lower RiskEnokidake Lower RiskEringi Lower RiskFish product (Hanpen) Lower Riskfish product (hanpen), processed Lower RiskFish product (Kamaboko) Lower Riskfish product (kamaboko), processed Lower RiskFish product (Narutomaki) Lower Riskfish product (narutomaki), processed Lower RiskFish product (Sasakamaboko) Lower Riskfish product (sasakamaboko), processed Lower RiskFish product (Satsuma age) Lower Riskfish product (satsuma age), processed Lower RiskFish sausage Lower Riskfish sausage, processed Lower Riskfish, whitefish, eggs (alaska native) Lower RiskFishcake tube (Chikuwa) Lower Riskfishcake tube, processed Lower RiskFlour (bread flour) Lower RiskFlour (cake flour) Lower RiskFlour (pastry flour) Lower RiskFrankfurt sausage Lower Riskfrankfurter Lower Riskfried rice cracker Lower Riskgarland chrysanthemum Lower RiskGarlic Lower RiskGarlic chives (nira) Lower Riskgarlic chives (nira), raw Lower Riskgarlic, raw Lower Riskgelatin noodle (dried) Lower RiskGinger Lower Riskginger root, raw Lower Riskginger, japanese (myoga), raw Lower RiskGlucosamine Lower Riskglutino, gluten free wafers, milk chocolate Lower Riskgreen beans Lower RiskGreen soybean Lower Riskgreen tea beverage Lower RiskGumbo (okura) Lower RiskHatakeshimeji Lower Riskhonewort Lower Riskhoney Lower RiskJapanese ginger (myoga) Lower RiskJapanese leek (negi) Lower RiskKomatsuna Leaf Lower RiskKomatsuna Young leaf Lower RiskKombu Lower Riskkonnyaku Lower Riskleek, japanese (negi), raw Lower Risklettuce Lower Risklotus root Lower Riskmayonnaise Lower Riskmilk Lower Riskmilk, 1% Lower Riskmilk, 2% Lower Riskmilk, 2% fat Lower Riskmilk, lowfat, fluid, 1% milkfat, with added vitamin a and vitamin d Lower Riskmilk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) Lower Riskmilk, reduced fat, fluid, 2% milkfat, with added vitamin a and vitamin d Lower Riskmilk, skim Lower Riskmilk, whole Lower Riskmilk, whole, 3.25% milkfat, with added vitamin d Lower RiskMiso White miso Lower Riskmizuna (potherb mustard) Lower Riskmushroom, bunapii, raw Lower Riskmushroom, hatakeshimeji, raw Lower Riskmushroom, tsukuritake, raw Lower Riskmushroom, usu-hiratake, raw Lower Riskmushroom, white aragekikurage, raw Lower Riskmushroom, yamabushitake, raw Lower Riskmushroom, yanagimatsutake, raw Lower Riskmushrooms (not further specified), raw Lower Riskmushrooms, bunashimeji, raw Lower Riskmushrooms, canned Lower Riskmushrooms, enoki, raw Lower Riskmushrooms, eringi, raw Lower Riskmushrooms, nameko, raw Lower Riskmushrooms, shiitake, raw Lower Riskmustard Lower Riskmustard spinach, (komatsuna), mature, raw Lower Riskmustard spinach, (komatsuna), young, raw Lower RiskNameko (big type) Lower RiskNucleic acid juice Lower Riskoat milk, refrigerated, unsweetened Lower Riskoat milk, unsweetened, plain, refrigerated Lower Riskokra, raw Lower Riskon the border, soft taco with ground beef, cheese and lettuce Lower RiskOnion Lower Riskonions, raw Lower Riskpaprika, red Lower Riskparsley, japanese Lower Riskpastry flour Lower RiskPeanut Lower Riskpeanut butter, creamy Lower Riskpeanut butter, smooth style, with Lower Riskpeanuts, raw Lower Riskpeas, green Lower Riskpeas, green, canned Lower Riskpeas, podded Lower Riskpeas, red, dried Lower Riskpepper, green Lower Riskpepper, green, pickled Lower Riskpepper, red (capsicum) Lower Riskpepper, red green Lower RiskPerilla leaves (shiso) Lower Riskperilla leaves, shiso, raw Lower RiskPotato Lower Riskpotato, raw Lower RiskPowder soup Clam chowder Lower RiskPowder soup Potage Lower Riskradish leaf, japanese Lower Riskradish root, japanese Lower RiskRamen (Japanese noodle) Noodle Lower RiskRamen (Japanese noodle) Soup Lower Riskramen, noodle Lower Riskrestaurant, chinese, egg rolls, assorted Lower Riskrestaurant, latino, pupusas con queso (pupusas, cheese) Lower Riskrestaurant, mexican, soft taco with ground beef, cheese and lettuce Lower RiskRice (polished) Lower RiskRice (unpolished) Lower RiskRice (with the bud) Lower Riskrice crackers Lower Riskrice malt, salted Lower Riskrice, white, cooked Lower Riskrice, white, raw3 Lower RiskSalmon roe (Ikura) Lower Risksauce, barbecue Lower Risksauce, chili bean, chinese Lower Risksausage, vienna type Lower RiskScales and collagen Lower RiskSea cucumber Lower Risksea cucumber, raw Lower Riskseaweed, kombu, dried Lower Riskseaweed, mozuku, dried Lower Risksesame Lower RiskShiitake (raw) Lower Risksnacks, corn-based, extruded, puffs or twists, cheese-flavor Lower Risksoba (buckwheat noodles) Lower Risksoup, clam chowder type, powdered Lower Risksoup, potage type, powdered Lower Risksoup, ramen noodle, dry Lower RiskSoy isoflavone Lower Risksoy milk Lower Risksoy milk, refrigerated, sweetened Lower Risksoy milk, sweetened, plain, refrigerated Lower Risksoy milk, unsweetened, plain, shelf stable Lower RiskSoy product, briefly boiled (incomplete Japan DB record) Lower RiskSoy product, chilled (incomplete Japan DB record) Lower RiskSoy sauce Dark color Lower Risksoybeans, green, raw Lower RiskSoymilk Lower Riskspaghetti Lower Riskspinach, boiled Lower Risksquash, winter, butternut, raw Lower Risksquash, zucchini, raw Lower Risksugars, american cheese, pasteurized process, kraft Lower Risksugars, american cheese, pasteurized process, kraft deli deluxe Lower Risksugars, american cheese, pasteurized process, land-o-lakes Lower Risksugars, american cheese, pasteurized process, lucerne Lower Risksugars, american cheese, pasteurized process, mixed store brand Lower Risksugars, cheddar cheese, sliced, sargento sharp Lower Risksugars, cheddar cheese, sliced, tillamook Lower Risksugars, cheese, dry white, queso seco, el mexicano brand (ca-al) Lower Risksugars, cheese, dry white, queso seco, mixed composite Lower Risksugars, cheese, dry white, queso seco, mixed composite (ca-la, ca-sd) Lower Risksugars, cheese, dry white, queso seco, mixed composite (fl, ca-sb) Lower Risksugars, cheese, dry white, queso seco, mixed composite (ny, tx-tr) Lower Risksugars, cheese, dry white, queso seco, mixed composite (ny, tx-tr) Lower Risksugars, cheese, dry white, queso seco, mixed composite (tx-ha, nv) Lower Risksugars, cheese, swiss, slices Lower Risksugars, cheese, swiss, slices Lower Risksugars, cheese, swiss, slices Lower Risksugars, cheese, swiss, slices Lower Risksugars, cottage cheese, 2% milkfat, daisy Lower Risksugars, cottage cheese, 2% milkfat, knudsen Lower Risksugars, greek yogurt, chobani plain non-fat Lower Risksugars, greek yogurt, dannon oikos plain non-fat Lower Risksugars, greek yogurt, fage plain nonfat Lower Risksugars, mozzarella cheese, low-moisture, part-skim, kraft Lower Risksugars, mozzarella cheese, low-moisture, part-skim, sargento Lower Risksugars, mozzarella cheese, low-moisture, part-skim, store brand, lucerne Lower Risksugars, parmesan cheese, grated, kraft 100% Lower Risksugars, parmesan cheese, grated, store brand/other brand, great value Lower Risksugars, peanut butter, creamy, jif Lower Risksugars, peanut butter, creamy, jif Lower Risksugars, peanut butter, creamy, jif Lower Risksugars, peanut butter, creamy, skippy Lower Risksugars, peanut butter, creamy, skippy Lower Risksugars, peanut butter, creamy, skippy Lower Risksugars, peanut butter, creamy, store brand/other brand, great value Lower Risksugars, peanut butter, creamy, store brand/other brand, kroger Lower Risksugars, peanut butter, creamy, store brand/other brand, safeway kitchens & shop rite Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower RiskSweet potato Lower Risksweet potato, raw Lower Risksweetened condensed milk Lower Risktaro Lower Risktofu (kinu) Lower Risktofu, boiled 3 minutes Lower Risktofu, boiled 5 minutes Lower Risktofu, raw (nigari) Lower Risktomatoes, no further specified Lower RiskTsukuritake Lower Riskturnip Lower Riskudon (wheat noodles) Lower RiskUnknown mushroom, raw (incomplete Japan DB record) Lower RiskVegetable drink powder from Kale Lower Riskvegetable juice Lower Riskvegetarian 'meatloaf' or patties Lower Riskvegetarian 'quail's eggs' Lower Riskvegetarian 'steak' from wheat (robi' schnitzels) Lower Riskvegetarian tender 'shrimp' Lower Riskwaffle, buttermilk, frozen, ready-to-heat, microwaved Lower Riskwaffle, buttermilk, frozen, ready-to-heat, toasted Lower Riskwaffles, buttermilk, frozen, ready-to-heat Lower Riskwalnuts Lower Riskwasabi Lower RiskWhite aragekikurage Lower Riskwhole-grain wheat flour Lower Riskyam, japanese Lower RiskYamabushitake Lower RiskYanagimatsutake Lower RiskYogurt Lower Riskyogurt (not further specified) Lower Riskyogurt, greek, plain, nonfat Lower Riskyogurt, greek, plain, whole milk Lower Riskyogurt, greek, whole milk, plain Lower Riskyogurt, liquid Lower Riskyogurt, plain Lower Riskyogurt, plain, whole milk Lower Riskyogurt, regular, nonfat, plain Lower Riskyogurt, whole milk, plain Lower RiskZucchini Lower Risk‘frankfurter', meatless Lower Risk‘sausage', meatless Lower Risk‘vegetarian 'gizzard' from soy

Frequently Asked Questions

What does it mean when a food is both 'Safe Foods' and 'Low Purine Foods'?
It means the food meets two criteria simultaneously — it belongs to both the 'Safe Foods' and 'Low Purine Foods' categories. Of all foods in our database, 339 items satisfy this dual condition. Instead of checking two separate lists, this page gives you one focused view of the overlap.
How many 'Safe Foods' × 'Low Purine Foods' foods are gout-safe?
339 of the 339 foods (100%) in this intersection are rated Safe for gout. An additional 0 are Moderate and 0 are Avoid. Browse the food list below — Safe items are marked with 🟢, Moderate with 🟡, and Avoid with 🔴.
Should gout patients pay attention to this combination?
Yes — evaluating foods through two lenses (here, 'Safe Foods' and 'Low Purine Foods') gives a clearer risk picture than either filter alone. The 339 foods in this overlap vary considerably in purine and fructose levels. Checking individual entries below helps pinpoint usable vs. high-risk options.
Why use two tags instead of just one?
A single tag like 'Safe Foods' may include hundreds of foods with widely varying safety. Adding the 'Low Purine Foods' filter narrows the results to 339 items where both conditions are true, giving a more targeted and actionable list. This is especially useful when managing multiple dietary constraints simultaneously — a common scenario for gout patients who also need to monitor fructose, alcohol, or specific food categories.

How This Analysis Works

Each food in this intersection is evaluated using a multi-dimensional risk engine that considers three independent gout triggers:

  • Purine content (mg per 100g) — The primary driver of uric acid production. Data from USDA and ODS-NIH Database for the Purine Content of Foods Release 2.0 (March 2025; USDA ARS) and Kaneko et al. Biol Pharm Bull 37(5):709-721, 2014.
  • Fructose content (g per 100g) — Raises uric acid independently of purines through hepatic ATP depletion. Data from USDA SR28.
  • Alcohol content — Blocks renal uric acid excretion and accelerates purine breakdown.

A food rated Safe means purine is under 50 mg/100g and fructose under 2g/100g with no alcohol. Moderate indicates purine 50-150 mg/100g or fructose 2-5g/100g. Avoid means purine above 150 mg/100g, fructose above 5g/100g, or presence of alcohol.

All purine values are lab-measured unless marked T3 (category-level estimate). Cross-reference individual food pages for detailed source information.

Related Guides

Safe Foods Low Purine Foods
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References

• ACR 2020 Guideline for the Management of Gout
• EULAR 2016 Updated Recommendations for Gout
• USDA+ODS-NIH PURINE DATABASE Release 2, March 2025
• Kaneko K, et al. Biol. Pharm. Bull. 37(5):709-721, 2014

Medical Disclaimer: This website provides informational content only and does not constitute medical advice. Consult a qualified healthcare professional for personalized gout management.
Last reviewed: 2026-09-03