Know your food's gout risk
Search 1,528 foods scored across 19 clinical factors, drawn from USDA nutrition data and the gout research literature.
Try: , , ,
Three steps
How it works
Search a food, read its score, and see the factors and studies behind it.
Search a food
Type any food name into the search bar. The Index covers 1,528 scored foods and drinks.
See the score
Every food gets a 0–100 Food Index score built from 19 evidence-weighted factors.
Understand why
Each score shows the factors that moved it, the portions it assumes, and the studies behind it.
Food database
Across the score range
Six examples, from cherries at the top to beer and beef liver at the bottom.
Cherries, raw
Fruit
Fructose: Est. 5.8g/100g × 1.0x scale (0.3x whole fruit)
Milk, fat free (skim)
Milk
Dairy Protection: Low-fat dairy: full +10 (orotic acid + casein effect)
Chicken fillet, grilled
Chicken patties, nuggets and tenders
Purine Load: 130 mg/100g × 1x (animal) × 1.0x scale = 130 effective
Fish, salmon, raw
Fish
Purine Load: 150 mg/100g × 1.25x (seafood) × 1.4x scale = 253 effective
Beer
Beer
Category: Beer: Guanosine-rich purines + alcohol synergy; highest gout risk among beverages (Choi 2004)
Liver, beef
Liver and organ meats
Purine Load: 312 mg/100g × 1x (animal) × 1.0x scale = 312 effective
Built on published research
Where the scores come from
1,528
Foods scored
Everyday foods from the USDA FNDDS database, scored and published where the underlying data is strong enough.
19
Scoring factors
From purine load and alcohol to fiber, vitamin C and omega-3, each weighted by the strength of its evidence.
24
Studies and guidelines
Cohort studies, trials, meta-analyses and the ACR/EULAR/BSR gout guidelines behind the factor weights.
Understanding scores
What the score means
Every food gets a score from 0 to 100. Higher means more gout-friendly on average across a population.
Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Generally ranks well. Most people with gout find it fits into a regular eating pattern.
Middle of the range. Portion size and how often you eat it matter more here.
Ranks toward the higher-risk end. Many people choose to keep portions smaller and less frequent.
Among the highest-risk foods in the database, with the strongest evidence linking it to gout risk.
Browse
By category
Chicken, whole pieces
Animal / meatEggs and omelets
Animal / meatYeast breads
PlantCoffee
BeverageFish
SeafoodFruit
PlantBeans, peas, legumes
PlantLiquor and cocktails
BeverageCrackers
PlantTurkey, duck, other poultry
Animal / meatTea
BeverageCold cuts and cured meats
Animal / meatShellfish
SeafoodRolls and buns
PlantBeef, excludes ground
Animal / meatFruit juice
BeverageMilk
DairyTortilla, corn, other chips
PlantRice
PlantPotato chips
PlantPork
Animal / meatDried fruits
PlantLamb, goat, game
Animal / meatPasta, noodles, cooked grains
PlantChicken patties, nuggets and tenders
Animal / meatYogurt, Greek
DairyDiet soft drinks
BeverageLiver and organ meats
Animal / meatSoft drinks
BeverageWine
BeverageBacon
Animal / meatBeer
BeverageFrankfurters
Animal / meatGround beef
Animal / meatTap water
BeverageLook up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.