There's a lot of confusion about whether beans & legumes are safe for gout. This guide clears it up with actual purine data and citations from the American College of Rheumatology (ACR 2020) and major health authorities.
42 varieties sorted by purine content (lowest to highest)
| Variety | Purine (mg/100g) | Verdict |
|---|---|---|
| Green Beans | 7.5 mg/100g | Safe |
| Peas Podded | 10.4 mg/100g | Safe |
| Green Peas | 18.9 mg/100g | Safe |
| Peas Canned | 18.9 mg/100g | Safe |
| Navy Beans | 21.19 mg/100g | Safe |
| Navy Beans (USDA) | 21.19 mg/100g | Safe |
| Chickpeas | 21.6 mg/100g | Safe |
| Soy Milk | 21.91 mg/100g | Safe |
| Kidney Beans | 23.4 mg/100g | Safe |
| Black Beans | 24.1 mg/100g | Safe |
| Pinto Beans | 25.2 mg/100g | Safe |
| Red Peas Dried | 25.4 mg/100g | Safe |
| Chickpeas (Japan) | 26.1 mg/100g | Safe |
| Tofu | 31.1 mg/100g | Safe |
| Blackeye Peas | 34.8 mg/100g | Safe |
| Bean Sprouts | 35 mg/100g | Safe |
| Broad Beans Dried | 35.5 mg/100g | Safe |
| Broad Beans Dried | 35.5 mg/100g | Safe |
| Meatless Sausage | 45.9 mg/100g | Safe |
| Green Soybeans (Edamame) | 48 mg/100g | Safe |
| Bean Curd Lees | 48.5 mg/100g | Safe |
| Peanuts | 49.1 mg/100g | Safe |
| Peanuts Raw | 49.1 mg/100g | Safe |
| Tofu Deep-Fried | 54.4 mg/100g | Moderate |
| Miso | 56.13 mg/100g | Moderate |
| Veggie Burger | 65.49 mg/100g | Moderate |
| Meatless Bacon | 74.37 mg/100g | Moderate |
| Cranberry Beans | 75 mg/100g | Moderate |
| Cranberry Beans (Dried) | 75 mg/100g | Moderate |
| Meatless Chicken | 76.99 mg/100g | Moderate |
| Adzuki Beans Dried | 77.6 mg/100g | Moderate |
| Tofu Burger | 102.6 mg/100g | Moderate |
| Natto | 113.9 mg/100g | Moderate |
| Lima Beans | 144 mg/100g | Moderate |
| Lima Beans Large | 149 mg/100g | Moderate |
| Adzuki Beans | 162 mg/100g | Avoid |
| Soybeans | 172.5 mg/100g | Avoid |
| Split Peas | 195 mg/100g | Avoid |
| Small White Beans | 202 mg/100g | Avoid |
| Great Northern Beans | 213 mg/100g | Avoid |
| Lentils | 222 mg/100g | Avoid |
| Tofu Dried-Frozen | 292.3 mg/100g | Avoid |
Yes, beans are safe for gout. Despite containing some purines, plant-based purines are metabolized differently from animal purines and the ACR 2020 guidelines confirm they do not increase gout risk. [Source: Mayo Clinic / ACR 2020]
The highest-purine options include Great Northern Beans, Lentils, Tofu Dried-Frozen. These should be completely avoided during gout flares and severely limited otherwise. [Source: Arthritis Foundation / Cleveland Clinic]
It depends on the specific variety and your current uric acid levels. The safest approach: choose from our Safe-rated options in the table above, keep portions moderate (3–4 oz for meat/fish, 1 cup for vegetables/legumes), and monitor how your body responds.
This is a common misconception. While Beans & Legumes do contain purines, the ACR 2020 guidelines and multiple studies have shown that plant-based purines are metabolized differently from animal purines and do NOT increase gout risk. [Source: Mayo Clinic / ACR 2020]