Plant
Toasted oat bran bread
USDA description: Bread, oat bran, toasted
How toasted oat bran bread scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Toasted oat bran breadExcellent
| Starting score | 100 |
| Calorie Density | -6.2 |
| Sodium | -5.6 |
| Nutrient Gaps | -4 |
| Fiber | +2.8 |
| Saturated Fat | -1.2 |
| Purine Load | -1 |
| 3 smaller factors | +0.6 |
| Final score | 85 |
Toasted oat bran bread scores 85 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 19 points off a starting score of 100, and protective factors added 4.4 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat4.8 g
- Saturated Fat0.77 g
- Sodium491 mg
- Dietary Fiber4.4 g
- Total Sugars8.9 g
- Protein9.2 g
- Calcium73 mg
- Iron3.0 mg
- Magnesium41 mg
- Vitamin C0 mg
- Folate58 ug
- Water30.4 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 large or thick slice39 g
- Quantity not specified25 g
- 1 small or thin/very thin slicetypical22 g
- 1 medium or regular slice25 g
- 1 slice, crust not eaten12 g
- 1 slice, snack-size9 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (yeast breads).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -6.2Long-term
Calorie DensityLong-term
296 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -5.6Long-term
SodiumLong-term
491 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- +2.8Long-term
FiberLong-term
4.4 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -1.2Long-term
Saturated FatLong-term
0.77 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -1Flare risk
Purine LoadFlare risk
20 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 9 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- -1Long-term
FructoseLong-term
An estimated 1.3 g of fructose per 100 g, with no portion adjustment.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
- +1Long-term
MagnesiumLong-term
41 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- +0.6Long-term
FolateLong-term
58 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
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Common questions
About toasted oat bran bread
Look 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.