A complete purine comparison of all nuts & seeds for gout. Data sourced from USDA 2025 and ACR 2020.
29 varieties sorted by purine content (lowest to highest)
| Variety | Purine (mg/100g) | Verdict |
|---|---|---|
| Cashews | 5 mg/100g | Safe |
| Pecans | 5 mg/100g | Safe |
| Pistachios | 5 mg/100g | Safe |
| Sunflower Seeds | 5 mg/100g | Safe |
| Macadamia | 5 mg/100g | Safe |
| Hazelnuts | 5 mg/100g | Safe |
| Pumpkin Seeds | 5 mg/100g | Safe |
| Flax Seeds | 5 mg/100g | Safe |
| Pine Nuts | 5 mg/100g | Safe |
| Cashew Butter | 5 mg/100g | Safe |
| Walnuts | 19.6 mg/100g | Safe |
| Almonds | 31.4 mg/100g | Safe |
| Almond Butter | 31.4 mg/100g | Safe |
| Sesame Seeds | 36.3 mg/100g | Safe |
| Chia Seeds | 58.64 mg/100g | Moderate |
| Cashew | 0 mg/100g | Safe |
| Pistachio | 0 mg/100g | Safe |
| Pecan | 0 mg/100g | Safe |
| Hazelnut | 0 mg/100g | Safe |
| Brazil Nut | 0 mg/100g | Safe |
| Pine Nut | 0 mg/100g | Safe |
| Pumpkin Seed | 0 mg/100g | Safe |
| Sunflower Seed | 0 mg/100g | Safe |
| Sesame Seed | 0 mg/100g | Safe |
| Hemp Seed | 0 mg/100g | Safe |
| Poppy Seed | 0 mg/100g | Safe |
| Coconut Flakes | 0 mg/100g | Safe |
| Chestnut Roasted | 0 mg/100g | Safe |
| Trail Mix | 0 mg/100g | Safe |
Yes, many varieties are safe. The comparison table above shows which specific options are rated Safe, Moderate, or Avoid. Always check individual purine levels before adding a new food to your diet. [Source: Arthritis Foundation / Mayo Clinic]
The highest-purine options include none in this category. 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.