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 oz dry, yield after cooking (70 g). Eating substantially more or less than that shifts the real-world effect accordingly.

How confident is this score?

Based on direct, measured purine data for this food. This is one of the better-supported scores in the database.

Can I eat lentils, from dried, no added fat 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 lentils entries?

The database holds 4 lentils variants and this one is the highest-scoring of the 4, scoring 96. They range from 87 (lentils, from canned) up to 96 (lentils, from dried, no added fat), so preparation matters more here than the ingredient does — a 9-point spread within the same food.

Plant

Lentils, from dried, no added fat

Q: What does a score of 96 mean?

96 out of 100 places lentils, from dried, no added fat in the "excellent" band. Among the lower-risk choices for most people with gout, and often carries protective nutrients. Scores rank foods against each other on average across a population. They are not a personal risk level.

How lentils, from dried, no added fat scores for gout, what moved that score, and the nutrition and portions behind it.

Food Index score

Lentils, from dried, no added fatExcellent

0100

Based on measured purine data

What moved this score
Starting score	100
Fiber	+4.9
Nutrient Gaps	-4
Purine Load	-3.8
Sodium	-2.7
Folate	+1.7
Calorie Density	-1
3 smaller factors	+0.9
Final score	96

Flare risk (acute)96

Long-term (chronic)98

Lentils, from dried, no added fat scores 96 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 11.6 points off a starting score of 100, and protective factors added 7.6 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 beans, peas, legumes How scoring works

The underlying data

Nutrition and portions

Nutrition Facts

Amounts per 100 g

Typical serving70 g

Calories115

Total Fat0.38 g
Saturated Fat0.05 g
Sodium233 mg
Dietary Fiber7.9 g
Total Sugars1.8 g
Protein9.0 g

Calcium19 mg
Iron3.3 mg
Magnesium36 mg
Vitamin C1.4 mg
Folate171 ug

Water69.2 g
Alcohol0 g
Omega-3 EPA0 g
Omega-3 DHA0 g

Common portions

1 cup180 g
1 oz dry, yield after cookingtypical70 g
Quantity not specified90 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.

PointsFactorAffects

+4.9
FiberLong-term
7.9 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
Long-term
-4
Nutrient GapsLong-term
Provides meaningful amounts of only 3 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
-3.8
Purine LoadFlare risk
73 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 33 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
Flare risk
-2.7
SodiumLong-term
233 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
Long-term
+1.7
FolateLong-term
171 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
Long-term
-1
Calorie DensityLong-term
115 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
Long-term
+0.9
MagnesiumLong-term
36 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
Long-term
-0.1
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
Long-term
+0.1
Vitamin CLong-term
1.4 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
Long-term

Keep looking