Plant
Fruit salad, excluding citrus fruits, with pudding
How fruit salad, excluding citrus fruits, with pudding scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Fruit salad, excluding citrus fruits, with puddingExcellent
| Starting score | 100 |
| Fructose | -8 |
| Vitamin C | +3 |
| Cherry/Berry | +3 |
| Saturated Fat | -2 |
| Nutrient Gaps | -2 |
| Calorie Density | -1.6 |
| 5 smaller factors | +1.1 |
| Final score | 94 |
Fruit salad, excluding citrus fruits, with pudding scores 94 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 15.4 points off a starting score of 100, and protective factors added 8.9 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 Fat6.5 g
- Saturated Fat0.74 g
- Sodium40 mg
- Dietary Fiber1.4 g
- Total Sugars13.3 g
- Protein1.9 g
- Calcium24 mg
- Iron0.25 mg
- Magnesium22 mg
- Vitamin C16.3 mg
- Folate15 ug
- Water73.0 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cuptypical182 g
- Quantity not specified91 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.
- -8Long-term
FructoseLong-term
An estimated 5.6 g of fructose per 100 g, scaled 1.8x for the typical portion. Reduced 70% because whole fruit blunts the fructose effect.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
- +3Long-term
Vitamin CLong-term
16.3 mg of vitamin C per 100 g, scaled 1.8x for the typical portion. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
- +3Flare risk
Cherry/BerryFlare risk
Cherry and berry anthocyanins are linked to fewer flares (odds ratio 0.65).
Evidence: Zhang Y 2012, Arthritis Rheum
- -2Long-term
Saturated FatLong-term
0.74 g of saturated fat per 100 g, scaled 1.8x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -2Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 4 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
- -1.6Long-term
Calorie DensityLong-term
137 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +1.6Long-term
FiberLong-term
1.4 g of dietary fiber per 100 g, scaled 1.8x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -1Flare risk
Purine LoadFlare risk
10 mg of purines per 100 g, weighted 0.45x as a plant source and 1.8x for the typical portion: 8 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +1Long-term
MagnesiumLong-term
22 mg of magnesium per 100 g, scaled 1.8x for the typical portion.
Evidence: Li X 2015, BMJ
- -0.8Long-term
SodiumLong-term
40 mg of sodium per 100 g, scaled 1.8x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- +0.3Long-term
FolateLong-term
15 µg of folate per 100 g, scaled 1.8x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
Common questions
About fruit salad, excluding citrus fruits, with pudding
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.