Key Insights
Among the 28 foods in this intersection, 24 (86%) are rated Safe — providing a meaningful number of low-risk options that satisfy both 'Vegetables' and 'Leafy Greens' criteria.
Purine levels in this group span from 3 mg/100g (cabbage, raw) to 172 mg/100g (Spinach Young leaf) — a difference of 169 mg. Selection within this overlap makes a practical difference.
The average purine content across the 16 foods with data is 41 mg/100g — within the low-purine range, which suggests many options here may fit a gout-aware diet.
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.
Frequently Asked Questions
What does it mean when a food is both 'Vegetables' and 'Leafy Greens'?
It means the food meets two criteria simultaneously — it belongs to both the 'Vegetables' and 'Leafy Greens' categories. Of all foods in our database, 28 items satisfy this dual condition. Instead of checking two separate lists, this page gives you one focused view of the overlap.
How many 'Vegetables' × 'Leafy Greens' foods are gout-safe?
24 of the 28 foods (86%) in this intersection are rated Safe for gout. An additional 2 are Moderate and 2 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, 'Vegetables' and 'Leafy Greens') gives a clearer risk picture than either filter alone. The 28 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 'Vegetables' may include hundreds of foods with widely varying safety. Adding the 'Leafy Greens' filter narrows the results to 28 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.