Animal / meat
Egg white, omelet, scrambled, or fried, with cheese
How egg white, omelet, scrambled, or fried, with cheese scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Egg white, omelet, scrambled, or fried, with cheeseExcellent
| Starting score | 100 |
| Nutrient Gaps | -8 |
| Saturated Fat | -5 |
| Sodium | -4.2 |
| Calorie Density | -1.5 |
| Purine Load | -0.6 |
| Magnesium | +0.3 |
| 1 smaller factor | -0.1 |
| Final score | 81 |
Egg white, omelet, scrambled, or fried, with cheese scores 81 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 19.4 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 Fat8.5 g
- Saturated Fat3.3 g
- Sodium371 mg
- Dietary Fiber0 g
- Total Sugars0.93 g
- Protein11.3 g
- Calcium117 mg
- Iron0.12 mg
- Magnesium13 mg
- Vitamin C0 mg
- Folate4 ug
- Water76.2 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 egg whitetypical41 g
- 1 cup135 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.
- -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
- -5Long-term
Saturated FatLong-term
3.32 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -4.2Long-term
SodiumLong-term
371 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -1.5Long-term
Calorie DensityLong-term
132 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J 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
- +0.3Long-term
MagnesiumLong-term
13 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- -0.1Long-term
Heme IronLong-term
0.12 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, with cheese
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.