What does a score of 71 mean?

71 out of 100 places cooked yolk only egg in the "good" band. Generally ranks well. Most people with gout find it fits into a regular eating pattern. Scores rank foods against each other on average across a population. They are not a personal risk level.

What portion is the score based on?

Nutrition figures are given per 100 g, and the scoring applies a serving-size adjustment based on this food's typical portion: 1 egg (20 g). Eating substantially more or less than that shifts the real-world effect accordingly.

How confident is this score?

Based on the measured median for this food category. Because the purine figure is estimated rather than directly measured, read this score as approximate.

Can I eat cooked yolk only egg if I have gout?

That is a question for you and your clinician. This page ranks foods on published population-average evidence; it does not account for your urate level, kidney function, medications or overall eating pattern.

How does this compare with other egg entries?

The database holds 27 egg variants and this one is the lowest-scoring of the 27, scoring 71. They range from 71 (cooked yolk only egg) up to 90 (raw white only egg), so preparation matters more here than the ingredient does — a 19-point spread within the same food.

Animal / meat

Cooked yolk only egg

USDA description: Egg, yolk only, cooked, NS as to fat

How cooked yolk only egg scores for gout, what moved that score, and the nutrition and portions behind it.

Food Index score

Cooked yolk only eggGood

0100

Based on a well-supported purine estimate

What moved this score
Starting score	100
Saturated Fat	-12
Calorie Density	-7.9
Nutrient Gaps	-6
Heme Iron	-3.1
Sodium	-2
Omega-3 (EPA+DHA)	+1
3 smaller factors	+0.5
Final score	71

Flare risk (acute)100

Long-term (chronic)70

Cooked yolk only egg scores 71 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 31.6 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.

Compare with another foodMore eggs and omelets How scoring works

The underlying data

Nutrition and portions

Nutrition Facts

Amounts per 100 g

Typical serving20 g

Calories357

Total Fat32.6 g
Saturated Fat10.4 g
Sodium172 mg
Dietary Fiber0 g
Total Sugars0.53 g
Protein15.1 g

Calcium121 mg
Iron2.5 mg
Magnesium5 mg
Vitamin C0 mg
Folate102 ug

Water49.3 g
Alcohol0 g
Omega-3 EPA0.01 g
Omega-3 DHA0.11 g

Common portions

1 eggtypical20 g
1 cup135 g
Quantity not specified20 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.

PointsFactorAffects

-12
Saturated FatLong-term
10.4 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
Long-term
-7.9
Calorie DensityLong-term
357 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
Long-term
-6
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
Long-term
-3.1
Heme IronLong-term
2.55 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
Long-term
-2
SodiumLong-term
172 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
Long-term
+1
Omega-3 (EPA+DHA)Flare risk
0.120 g of EPA and DHA omega-3 per 100 g, with no portion adjustment. Omega-3 is linked to fewer recurrent flares.
Evidence: Zhang M 2019, Arthritis Rheumatol
Flare risk
+1
FolateLong-term
102 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
Long-term
-0.6
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
Flare risk
+0.1
MagnesiumLong-term
5 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
Long-term

Keep looking

Similar foods in eggs and omelets

Egg, Benedict

Eggs and omelets · Good

Egg omelet or scrambled egg, with cheese and meat, made with margarine

Eggs and omelets · Good

Egg omelet or scrambled egg, with cheese and meat, made with oil

Eggs and omelets · Good

Egg omelet or scrambled egg, with cheese, made with animal fat or meat drippings

Eggs and omelets · Good

Egg omelet or scrambled egg, with cheese, made with butter

Eggs and omelets · Good

Egg omelet or scrambled egg, with meat, made with butter

Eggs and omelets · Good

Common questions

About cooked yolk only egg

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.

Browse every food How scoring works

Cooked yolk only egg

Food Index score

Cooked yolk only eggGood

Nutrition and portions

Nutrition Facts

Common portions

Where the purine figure comes from

Every factor, in full

Similar foods in eggs and omelets

Egg, Benedict

Egg omelet or scrambled egg, with cheese and meat, made with margarine

Egg omelet or scrambled egg, with cheese and meat, made with oil

Egg omelet or scrambled egg, with cheese, made with animal fat or meat drippings

Egg omelet or scrambled egg, with cheese, made with butter

Egg omelet or scrambled egg, with meat, made with butter

About cooked yolk only egg

Look up any food's Food Index score

Related Gout Resources

Gout Treatments

Gout Blog