Plant
Canned fig
USDA description: Fig, canned
How canned fig scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Canned figExcellent
| Starting score | 100 |
| Nutrient Gaps | -6 |
| Fructose | -5.4 |
| Cherry/Berry | +3 |
| Fiber | +1.4 |
| Purine Load | -0.5 |
| Magnesium | +0.3 |
| 2 smaller factors | 0 |
| Final score | 93 |
Canned fig scores 93 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 4.8 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 Fat0.24 g
- Saturated Fat0.05 g
- Sodium1 mg
- Dietary Fiber2.2 g
- Total Sugars17.2 g
- Protein0.56 g
- Calcium26 mg
- Iron0.28 mg
- Magnesium13 mg
- Vitamin C1.2 mg
- Folate3 ug
- Water79.3 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 figtypical28 g
- 1 cup250 g
- Quantity not specified125 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 (fruit).
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.
- -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
- -5.4Long-term
FructoseLong-term
An estimated 7.2 g of fructose per 100 g, with no portion adjustment. Reduced 70% because whole fruit blunts the fructose effect.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
- +3Flare risk
Cherry/BerryFlare risk
Cherry and berry anthocyanins are linked to fewer flares (odds ratio 0.65).
Evidence: Zhang Y 2012, Arthritis Rheum
- +1.4Long-term
FiberLong-term
2.2 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -0.5Flare risk
Purine LoadFlare risk
10 mg of purines per 100 g, weighted 0.45x as a plant 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
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
Vitamin CLong-term
1.2 mg of vitamin C per 100 g, with no portion adjustment. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
Common questions
About canned fig
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.