Plant
Date
How date scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
DateModerate
| Starting score | 100 |
| Fructose | -35 |
| Calorie Density | -5.8 |
| Fiber | +5 |
| Nutrient Gaps | -4 |
| Magnesium | +1.1 |
| Purine Load | -0.8 |
| 1 smaller factor | +0.2 |
| Final score | 61 |
Date scores 61 out of 100 and sits in the moderate band. Middle of the range. Portion size and how often you eat it matter more here.
Penalties took 45.6 points off a starting score of 100, and protective factors added 6.3 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 Fat0.39 g
- Saturated Fat0.03 g
- Sodium2 mg
- Dietary Fiber8 g
- Total Sugars63.4 g
- Protein2.5 g
- Calcium39 mg
- Iron1.0 mg
- Magnesium43 mg
- Vitamin C0.40 mg
- Folate19 ug
- Water20.5 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 datetypical8 g
- 1 cup160 g
- Quantity not specified40 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 (dried fruits).
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.
- -35Long-term
FructoseLong-term
An estimated 22.2 g of fructose per 100 g, with no portion adjustment.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
- -5.8Long-term
Calorie DensityLong-term
282 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +5Long-term
FiberLong-term
8 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
- +1.1Long-term
MagnesiumLong-term
43 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- -0.8Flare risk
Purine LoadFlare risk
15 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 7 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.2Long-term
FolateLong-term
19 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
Common questions
About date
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.