Dairy
Goat milk
How goat milk scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Goat milkExcellent
| Starting score | 100 |
| Nutrient Gaps | -8 |
| Dairy Protection | +6 |
| Saturated Fat | -1 |
| Sodium | -0.6 |
| Magnesium | +0.4 |
| Vitamin C | +0.1 |
| Final score | 97 |
Goat milk scores 97 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 9.6 points off a starting score of 100, and protective factors added 6.5 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 Fat4.1 g
- Saturated Fat2.7 g
- Sodium50 mg
- Dietary Fiber0 g
- Total Sugars4.5 g
- Protein3.6 g
- Calcium134 mg
- Iron0.05 mg
- Magnesium14 mg
- Vitamin C1.3 mg
- Folate1 ug
- Water87.0 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cup244 g
- 1 fl oz31 g
- Guideline amount per fl oz of beverage3 g
- Guideline amount per cup of hot cerealtypical61 g
- Quantity not specified244 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 (milk).
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
- +6Flare + long-term
Dairy ProtectionFlare + long-term
Dairy protein lowers urate, though full-fat dairy earns a smaller bonus than low-fat.
Evidence: Choi HK 2004, N Engl J Med · Dalbeth N 2010, Ann Rheum Dis · Dalbeth N 2012, Curr Rheumatol Rep
- -1Long-term
Saturated FatLong-term
2.67 g of saturated fat per 100 g, with no portion adjustment. Discounted 75% because dairy fat shows a weaker association.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -0.6Long-term
SodiumLong-term
50 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- +0.4Long-term
MagnesiumLong-term
14 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- +0.1Long-term
Vitamin CLong-term
1.3 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 goat milk
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.