Animal / meat
Egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat
How egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fatGood
| Starting score | 100 |
| Saturated Fat | -8.8 |
| Sodium | -4.9 |
| Nutrient Gaps | -4 |
| Heme Iron | -2.3 |
| Calorie Density | -2.1 |
| Purine Load | -0.8 |
| 4 smaller factors | +2.1 |
| Final score | 79 |
Egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat scores 79 out of 100 and sits in the good band. Generally ranks well. Most people with gout find it fits into a regular eating pattern.
Penalties took 22.9 points off a starting score of 100, and protective factors added 2.1 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 Fat11.0 g
- Saturated Fat4.3 g
- Sodium315 mg
- Dietary Fiber0.20 g
- Total Sugars0.61 g
- Protein12.2 g
- Calcium148 mg
- Iron1.4 mg
- Magnesium21 mg
- Vitamin C4 mg
- Folate52 ug
- Water73.3 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 egg80 g
- 1 cuptypical135 g
- Quantity not specified160 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.
- -8.8Long-term
Saturated FatLong-term
4.35 g of saturated fat per 100 g, scaled 1.4x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -4.9Long-term
SodiumLong-term
315 mg of sodium per 100 g, scaled 1.4x for the typical portion.
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
- -2.3Long-term
Heme IronLong-term
1.45 mg of iron per 100 g, of which about 60% is heme iron in animal foods, scaled 1.4x for the typical portion.
Evidence: Li R 2018, Asia Pac J Clin Nutr
- -2.1Long-term
Calorie DensityLong-term
155 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -0.8Flare risk
Purine LoadFlare risk
5 mg of purines per 100 g, weighted 1x as an animal source and 1.4x 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
- +0.7Long-term
MagnesiumLong-term
21 mg of magnesium per 100 g, scaled 1.4x for the typical portion.
Evidence: Li X 2015, BMJ
- +0.7Long-term
FolateLong-term
52 µg of folate per 100 g, scaled 1.4x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
- +0.5Long-term
Vitamin CLong-term
4 mg of vitamin C per 100 g, scaled 1.4x for the typical portion. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
- +0.2Long-term
FiberLong-term
0.2 g of dietary fiber per 100 g, scaled 1.4x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
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Common questions
About egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat
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.