FoodCanEat › Home › Vegetables × Safe Foods

Last reviewed: 2026-09-03 • Editorial Standards

Vegetables That Are Also Safe Foods — Gout Risk Breakdown

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

Key Insights

Among the 197 foods in this intersection, 197 (100%) are rated Safe — providing a meaningful number of low-risk options that satisfy both 'Vegetables' and 'Safe Foods' criteria.
The average purine content across the 89 foods with data is 20 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.

All Foods in This Intersection

Lower Riskacorn stew (apache) Lower RiskAsparagus Lower part Lower Riskasparagus, raw6 Lower RiskBamboo shoot Lower part Lower Riskbamboo shoots, raw6 Lower Riskbeet greens, raw Lower Riskbeets, raw Lower Riskbrassicaceae (blossom) Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli, cooked Lower Riskbroccoli, cooked Lower Riskbroccoli, steamed Lower Riskbroccoli, steamed Lower Riskbrussels sprouts, raw Lower RiskBunapii Lower RiskBunashimeji Lower Riskburdock Lower RiskCabbage Lower Riskcabbage, bok choy, raw Lower Riskcabbage, chinese (pak-choi), raw Lower Riskcabbage, chinese (qing-geng-cai) Lower Riskcabbage, napa, leaf, destemmed, raw Lower Riskcabbage, raw Lower RiskCarrot Lower Riskcarrots, frozen, unprepared Lower Riskcarrots, raw Lower Riskcarrots, sliced or crinkle cut, frozen, unprepared Lower Riskcarrots, sliced or crinkle cut, frozen, unprepared Lower Riskcarrots, sliced or crinkle cut, frozen, unprepared Lower Riskcarrots, sliced or crinkle cut, frozen, unprepared Lower Riskcarrots, sliced or crinkle cut, frozen, unprepared Lower Riskcarrots, sliced or crinkle cut, frozen, unprepared Lower Riskcarrots, whole, unprepared Lower Riskcarrots, whole, unprepared Lower Riskcarrots, whole, unprepared Lower Riskcayenne pepper powder Lower RiskChinese cabbage Lower RiskCladosiphon okamuranus (Mozuku) Lower Riskcollards, raw Lower Riskcoriander Lower RiskCorn Lower Riskcorn cereal Lower Riskcorn, dried (navajo) Lower Riskcorn, dried, yellow (northern plains indians) Lower Riskcorn, raw Lower Riskcorn, sweet, yellow and white kernels, fresh, raw Lower Riskcorn, sweet, yellow and white kernels, husked, kernels cut off, raw Lower Riskcorn, white, steamed (navajo) Lower Riskcornmeal, blue (navajo) Lower Riskcornmeal, white (navajo) Lower Riskcornmeal, yellow (navajo) Lower Riskdenny's, french fries Lower RiskEnokidake Lower Riskfennel, bulb, raw Lower Riskflour, corn, yellow (fine meal) (enriched) Lower Riskflour, corn, yellow, fine meal, enriched Lower RiskGarlic Lower Riskgarlic bread, frozen Lower RiskGarlic chives (nira) Lower Riskgarlic chives (nira), raw Lower Riskgarlic, raw Lower Riskgreen onion, (scallion), bulb and greens, root removed, raw Lower RiskGumbo (okura) Lower RiskHatakeshimeji Lower Riskhonewort Lower RiskJapanese leek (negi) Lower Riskkale Lower Riskkale Lower Riskkale Lower Riskkale Lower Riskkale, frozen, cooked, boiled, drained, without Lower Riskkale, raw Lower RiskKomatsuna Leaf Lower RiskKomatsuna Young leaf Lower RiskKombu Lower Riskkonnyaku Lower Riskleek, japanese (negi), raw Lower Riskleeks, bulb and greens, root removed, raw Lower Risklettuce Lower Risklettuce, cos or romaine, raw Lower Risklotus root Lower Riskmush, blue corn with ash (navajo) 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, nameko, raw Lower Riskmushrooms, shiitake, raw Lower Riskmustard spinach, (komatsuna), mature, raw Lower Riskmustard spinach, (komatsuna), young, raw Lower RiskNameko (big type) Lower Riskokra, raw Lower RiskOnion Lower Riskonion rings, breaded, par fried, frozen, prepared, heated in oven Lower Riskonions, raw Lower Riskonions, red Lower Riskonions, red, raw Lower Riskonions, yellow Lower Riskonions, yellow, raw Lower Riskpaprika, red Lower Riskparsley, japanese Lower Riskparsnips, raw Lower Riskpepper, green Lower Riskpepper, green, pickled Lower Riskpepper, red (capsicum) Lower Riskpepper, red green Lower Riskpeppers, jalapeno, seeded, raw Lower Riskpeppers, poblano, seeded, raw Lower Riskpeppers, serrano, seeded, raw Lower RiskPerilla leaves (shiso) Lower Riskperilla leaves, shiso, raw Lower Riskpickles, kosher dill Lower RiskPotato Lower Riskpotato, raw Lower Riskpotatoes, gold, without skin, raw Lower Riskpotatoes, hash brown, refrigerated, prepared, pan-fried in canola oil Lower Riskpotatoes, hash brown, refrigerated, unprepared Lower Riskpotatoes, red, without skin, raw Lower Riskpotatoes, russet, without skin, raw Lower Riskradicchio, raw Lower Riskradish leaf, japanese Lower Riskradish root, japanese Lower Riskradishes, red, raw Lower Riskrestaurant, latino, arepa (unleavened cornmeal bread) Lower Riskrestaurant, latino, tamale, corn Lower Riskromaine lettuce Lower Riskromaine lettuce Lower Riskromaine lettuce Lower Riskromaine lettuce Lower Risksalsa Lower Riskseaweed, kombu, dried Lower Riskseaweed, mozuku, dried Lower RiskShiitake (raw) Lower Risksnacks, corn-based, extruded, chips, plain Lower Risksnacks, popcorn, air-popped Lower Risksnacks, popcorn, oil-popped, microwave, regular flavor, no trans fat Lower Risksnacks, potato chips, made from dried potatoes, reduced fat Lower Risksnacks, tortilla chips, plain, white corn, salted Lower Risksnacks, tortilla chips, ranch-flavor Lower Risksnacks, tortilla chips, unsalted, white corn Lower Riskspinach, boiled Lower Riskstew, steamed corn (navajo) Lower Risksugars, onion rings, frozen, alexia Lower Risksugars, onion rings, frozen, alexia Lower Risksugars, onion rings, frozen, alexia Lower Risksugars, onion rings, frozen, ore-ida Lower Risksugars, onion rings, frozen, ore-ida Lower Risksugars, onion rings, frozen, ore-ida Lower Risksugars, onion rings, frozen, store brand/other Lower Risksugars, tomatoes, diced, canned, del monte Lower Risksugars, tomatoes, diced, canned, del monte Lower Risksugars, tomatoes, diced, canned, hunts Lower Risksugars, tomatoes, diced, canned, hunts Lower Risksugars, tomatoes, diced, canned, hunts Lower Risksugars, tomatoes, diced, canned, store brand, hy vee & publix Lower Risksugars, tomatoes, diced, canned, store brand, kroger brand Lower Risksugars, tomatoes, diced, canned, store brand, sunny select & vine ripe Lower Risksugars, tomatoes, diced, canned, value time Lower RiskSweet potato Lower Risksweet potato, raw Lower Risksweet potatoes, french fried, frozen as packaged, salt added in processing Lower Risktaro Lower Risktomatillos, dehusked, raw Lower Risktomato, sauce, canned, with salt added Lower Risktomatoes, canned Lower Risktomatoes, canned, red, ripe, diced Lower Risktomatoes, no further specified Lower Risktomatoes, whole, canned, solids and liquids, with salt added Lower Risktortillas, ready-to-bake or -fry, flour, shelf stable Lower RiskTsukuritake Lower Riskturnip Lower RiskUnknown mushroom, raw (incomplete Japan DB record) Lower RiskVegetable drink powder from Kale Lower Riskwasabi Lower RiskWhite aragekikurage Lower Riskyam, japanese Lower RiskYamabushitake Lower RiskYanagimatsutake Lower RiskZucchini Medium Riskcarrots, whole, unprepared Medium Riskcarrots, whole, unprepared Medium Risksauce, salsa, ready-to-serve Medium Risktomatoes, crushed, canned

Frequently Asked Questions

What does it mean when a food is both 'Vegetables' and 'Safe Foods'?
It means the food meets two criteria simultaneously — it belongs to both the 'Vegetables' and 'Safe Foods' categories. Of all foods in our database, 197 items satisfy this dual condition. Instead of checking two separate lists, this page gives you one focused view of the overlap.
How many 'Vegetables' × 'Safe Foods' foods are gout-safe?
197 of the 197 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, 'Vegetables' and 'Safe Foods') gives a clearer risk picture than either filter alone. The 197 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 'Safe Foods' filter narrows the results to 197 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

Vegetables Safe Foods
About · Contact · Privacy · Terms of Use · Medical Disclaimer · Editorial Policy · Data Sources

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