Plant
Bread, wheat or cracked wheat, reduced calorie and/or high fiber
How bread, wheat or cracked wheat, reduced calorie and/or high fiber scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Bread, wheat or cracked wheat, reduced calorie and/or high fiberExcellent
| Starting score | 100 |
| Sodium | -5.3 |
| Fiber | +5 |
| Nutrient Gaps | -4 |
| Calorie Density | -3.6 |
| Purine Load | -1 |
| Magnesium | +1 |
| 3 smaller factors | +0.3 |
| Final score | 92 |
Bread, wheat or cracked wheat, reduced calorie and/or high fiber scores 92 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 14.7 points off a starting score of 100, and protective factors added 7.1 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 Fat2.5 g
- Saturated Fat0.55 g
- Sodium465 mg
- Dietary Fiber10.7 g
- Total Sugars4.6 g
- Protein8.9 g
- Calcium93 mg
- Iron3.4 mg
- Magnesium41 mg
- Vitamin C0.50 mg
- Folate95 ug
- Water41.9 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- Quantity not specified28 g
- 1 small or thin/very thin slicetypical24 g
- 1 medium or regular slice28 g
- 1 large or thick slice43 g
- 1 slice, crust not eaten13 g
- 1 slice, snack-size10 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.
- -5.3Long-term
SodiumLong-term
465 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- +5Long-term
FiberLong-term
10.7 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -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
- -3.6Long-term
Calorie DensityLong-term
207 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -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
MagnesiumLong-term
41 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- +1Long-term
FolateLong-term
95 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- -0.8Long-term
Saturated FatLong-term
0.55 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- +0.1Long-term
Vitamin CLong-term
0.5 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
Bread, multigrain
Yeast breads · Excellent
Bread, multigrain, reduced calorie and/or high fiber
Yeast breads · Excellent
Bread, reduced calorie and/or high fiber, white or NFS
Yeast breads · Excellent
Bread, white, special formula, added fiber
Yeast breads · Excellent
Bread, whole grain white
Yeast breads · Excellent
Bread, French or Vienna, whole wheat
Yeast breads · Excellent
Common questions
About bread, wheat or cracked wheat, reduced calorie and/or high fiber
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.