Animal / meat
Egg white omelet, scrambled, or fried, made with cooking spray
How egg white omelet, scrambled, or fried, made with cooking spray scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Egg white omelet, scrambled, or fried, made with cooking sprayExcellent
| Starting score | 100 |
| Nutrient Gaps | -8 |
| Sodium | -3.2 |
| Purine Load | -0.6 |
| Magnesium | +0.3 |
| Saturated Fat | -0.1 |
| Heme Iron | -0.1 |
| Final score | 88 |
Egg white omelet, scrambled, or fried, made with cooking spray scores 88 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 12 points off a starting score of 100, and protective factors added 0.3 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 Fat0.78 g
- Saturated Fat0.05 g
- Sodium279 mg
- Dietary Fiber0 g
- Total Sugars0.70 g
- Protein10.6 g
- Calcium7 mg
- Iron0.08 mg
- Magnesium11 mg
- Vitamin C0 mg
- Folate3 ug
- Water85.2 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 egg whitetypical33 g
- 1 cup135 g
- Quantity not specified66 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.
- -8Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 1 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
- -3.2Long-term
SodiumLong-term
279 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -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
- +0.3Long-term
MagnesiumLong-term
11 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- -0.1Long-term
Saturated FatLong-term
0.05 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
Heme IronLong-term
0.08 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
Keep looking
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Common questions
About egg white omelet, scrambled, or fried, made with cooking spray
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.