Animal / meat
Egg casserole with bread, cheese, milk and meat
How egg casserole with bread, cheese, milk and meat scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Egg casserole with bread, cheese, milk and meatExcellent
| Starting score | 100 |
| Nutrient Gaps | -6 |
| Saturated Fat | -5.8 |
| Sodium | -4.8 |
| Calorie Density | -2.7 |
| Heme Iron | -1.4 |
| Purine Load | -0.6 |
| 3 smaller factors | +1 |
| Final score | 80 |
Egg casserole with bread, cheese, milk and meat scores 80 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 21.3 points off a starting score of 100, and protective factors added 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 Fat9.8 g
- Saturated Fat3.9 g
- Sodium420 mg
- Dietary Fiber0.40 g
- Total Sugars2.8 g
- Protein11.4 g
- Calcium142 mg
- Iron1.1 mg
- Magnesium17 mg
- Vitamin C0 mg
- Folate26 ug
- Water66.7 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cup164 g
- 1 cubic inchtypical12 g
- Quantity not specified82 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 (eggs and omelets).
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.
- -6Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 2 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
- -5.8Long-term
Saturated FatLong-term
3.9 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -4.8Long-term
SodiumLong-term
420 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -2.7Long-term
Calorie DensityLong-term
175 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -1.4Long-term
Heme IronLong-term
1.15 mg of iron per 100 g, of which about 60% is heme iron in animal foods, with no portion adjustment.
Evidence: Li R 2018, Asia Pac J Clin Nutr
- -0.6Flare risk
Purine LoadFlare risk
5 mg of purines per 100 g, weighted 1x as an animal source and 1.0x for the typical portion: 5 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.4Long-term
MagnesiumLong-term
17 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- +0.3Long-term
FiberLong-term
0.4 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- +0.3Long-term
FolateLong-term
26 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 egg casserole with bread, cheese, milk and meat
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.