A complete guide to eating with gout — 662 foods analyzed, with purine data from USDA and Japan Gout Society.
Gout is caused by high levels of uric acid in your blood. Uric acid forms when your body breaks down purines — compounds found in many foods. A gout diet focuses on three things: (1) limiting high-purine foods, (2) avoiding alcohol, especially beer, and (3) reducing fructose from sugary drinks and processed foods. The goal is to keep uric acid levels below 6 mg/dL.
The Arthritis Foundation, Mayo Clinic, and Cleveland Clinic all recommend a Mediterranean-style or DASH diet for gout — emphasizing vegetables, fruits, whole grains, low-fat dairy, and lean proteins while limiting red meat, organ meats, shellfish, alcohol, and added sugars.
These foods have low purine and safe fructose levels — suitable for daily consumption with gout.
| Food | Category | Verdict |
|---|---|---|
| Egg White | Dairy & Eggs | Safe |
| Egg Yolk | Dairy & Eggs | Safe |
| Milk 2% | Dairy & Eggs | Safe |
| Yogurt Plain | Dairy & Eggs | Safe |
| Yogurt Nonfat | Dairy & Eggs | Safe |
| Cheese American | Dairy & Eggs | Safe |
| Cheese Cottage | Dairy & Eggs | Safe |
| Cheese Monterey Jack | Dairy & Eggs | Safe |
| Cheese Provolone | Dairy & Eggs | Safe |
| White Bread | Grains | Safe |
| Bread Baguette | Grains | Safe |
| White Rice (Cooked) | Grains | Safe |
| Black Beans | Legumes | Safe |
| Kidney Beans | Legumes | Safe |
| Pinto Beans | Legumes | Safe |
| Chickpeas | Legumes | Safe |
| Tofu | Legumes | Safe |
| Peanuts | Legumes | Safe |
| Mushrooms | Vegetables | Safe |
| Cauliflower | Vegetables | Safe |
| Brussels Sprouts | Vegetables | Safe |
| Cabbage | Vegetables | Safe |
| Bok Choy | Vegetables | Safe |
| Collards | Vegetables | Safe |
| Asparagus | Vegetables | Safe |
| Carrots | Vegetables | Safe |
| Corn | Vegetables | Safe |
| Cucumber | Vegetables | Safe |
| Garlic | Vegetables | Safe |
| Ginger | Vegetables | Safe |
These foods have high purine levels, high alcohol content, or high fructose — all known gout triggers. Limit or avoid these entirely.
| Food | Purine | Verdict |
|---|---|---|
| Anchovy Dried | 1109 mg/100g | Avoid |
| Yeast Dried | 847.1 mg/100g | Avoid |
| Shrimp Dried | 748.9 mg/100g | Avoid |
| Shrimp Sakura Dried | 748.9 mg/100g | Avoid |
| Sardine Dried | 746 mg/100g | Avoid |
| Sardine Baby Dried | 746 mg/100g | Avoid |
| Umami Broth Powder | 684.8 mg/100g | Avoid |
| Seaweed Nori Dried | 591.5 mg/100g | Avoid |
| Chicken Stock Powder | 508.9 mg/100g | Avoid |
| Bonito Dried | 492.9 mg/100g | Avoid |
| Whitebait Dried | 471.1 mg/100g | Avoid |
| Pork Bacon (Cooked) | 428.8 mg/100g | Avoid |
| Anchovy | 411 mg/100g | Avoid |
| Sardine Canned | 399 mg/100g | Avoid |
| Herring | 378 mg/100g | Avoid |
| Herring Canned | 378 mg/100g | Avoid |
| Sardine | 345 mg/100g | Avoid |
| Pork Loin (Cooked) | 333.5 mg/100g | Avoid |
| Anchovy Canned | 321 mg/100g | Avoid |
| Sardine Half-Dried | 305.3 mg/100g | Avoid |
| Anchovy Fresh | 303.9 mg/100g | Avoid |
| Tofu Dried-Frozen | 292.3 mg/100g | Avoid |
| Parsley | 289.3 mg/100g | Avoid |
| Parsley Fresh | 289.3 mg/100g | Avoid |
| Pork Liver (USDA) | 289 mg/100g | Avoid |