Animal / meat
Egg, whole, boiled or poached
How egg, whole, boiled or poached scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Egg, whole, boiled or poachedExcellent
| Starting score | 100 |
| Nutrient Gaps | -6 |
| Saturated Fat | -4.8 |
| Heme Iron | -2 |
| Calorie Density | -1.8 |
| Sodium | -1.5 |
| Purine Load | -0.6 |
| 2 smaller factors | +0.8 |
| Final score | 84 |
Egg, whole, boiled or poached scores 84 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 16.7 points off a starting score of 100, and protective factors added 0.8 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 Fat10.0 g
- Saturated Fat3.2 g
- Sodium129 mg
- Dietary Fiber0 g
- Total Sugars0.20 g
- Protein12.4 g
- Calcium48 mg
- Iron1.7 mg
- Magnesium11 mg
- Vitamin C0 mg
- Folate53 ug
- Water75.8 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 eggtypical50 g
- 1 cup135 g
- 1 slice5 g
- Quantity not specified50 g
Where the purine figure comes from
The purine content of this food has been measured directly in published laboratory studies, so the score uses that measured figure.
We rate this a high 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
- -4.8Long-term
Saturated FatLong-term
3.2 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -2Long-term
Heme IronLong-term
1.67 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
- -1.8Long-term
Calorie DensityLong-term
143 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -1.5Long-term
SodiumLong-term
129 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
- +0.5Long-term
FolateLong-term
53 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- +0.3Long-term
MagnesiumLong-term
11 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
Keep looking
Similar foods in eggs and omelets
Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, no fat added
Eggs and omelets · Excellent
Egg salad, made with light creamy dressing
Eggs and omelets · Excellent
Egg salad, made with light Italian dressing
Eggs and omelets · Excellent
Egg white, omelet, scrambled, or fried, with cheese and vegetables
Eggs and omelets · Excellent
Egg, whole, pickled
Eggs and omelets · Excellent
Egg, whole, raw
Eggs and omelets · Excellent
Common questions
About egg, whole, boiled or poached
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.