Plant
Onion bread
USDA description: Bread, onion
How onion bread scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Onion breadExcellent
| Starting score | 100 |
| Sodium | -5.5 |
| Calorie Density | -4.5 |
| Nutrient Gaps | -4 |
| Saturated Fat | -1.5 |
| Fiber | +1.1 |
| Purine Load | -1 |
| 3 smaller factors | +1.4 |
| Final score | 86 |
Onion bread scores 86 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 16.5 points off a starting score of 100, and protective factors added 2.5 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 Fat3.0 g
- Saturated Fat0.99 g
- Sodium482 mg
- Dietary Fiber1.7 g
- Total Sugars3.3 g
- Protein8.8 g
- Calcium36 mg
- Iron3.1 mg
- Magnesium24 mg
- Vitamin C0.90 mg
- Folate70 ug
- Water42.2 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 small or thin/very thin slicetypical24 g
- 1 medium or regular slice31 g
- 1 large or thick slice43 g
- 1 slice, crust not eaten14 g
- 1 slice, snack-size10 g
- 1 cubic inch5 g
- Quantity not specified31 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.
- -5.5Long-term
SodiumLong-term
482 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -4.5Long-term
Calorie DensityLong-term
238 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -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
- -1.5Long-term
Saturated FatLong-term
0.99 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- +1.1Long-term
FiberLong-term
1.7 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis 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
- +0.7Long-term
FolateLong-term
70 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- +0.6Long-term
MagnesiumLong-term
24 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- +0.1Long-term
Vitamin CLong-term
0.9 mg of vitamin C per 100 g, with no portion adjustment. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
Keep looking
Similar foods in yeast breads
Common questions
About onion 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.