Plant
Plantain chips
How plantain chips scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Plantain chipsExcellent
| Starting score | 100 |
| Saturated Fat | -12 |
| Calorie Density | -10 |
| Vitamin C | +3.2 |
| Sodium | -2.3 |
| Fiber | +2.2 |
| Magnesium | +1.8 |
| 3 smaller factors | +0.1 |
| Final score | 83 |
Plantain chips scores 83 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 24.8 points off a starting score of 100, and protective factors added 7.8 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 Fat29.6 g
- Saturated Fat8.3 g
- Sodium202 mg
- Dietary Fiber3.5 g
- Total Sugars0.92 g
- Protein2.3 g
- Calcium9 mg
- Iron0.97 mg
- Magnesium71 mg
- Vitamin C32.1 mg
- Folate35 ug
- Water2.1 g
- Alcohol0 g
- Omega-3 EPA0.03 g
- Omega-3 DHA0 g
Common portions
- 1 oztypical28 g
- Quantity not specified38 g
- 1 cup38 g
- 10 chips8 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 (tortilla, corn, other chips).
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.
- -12Long-term
Saturated FatLong-term
8.34 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -10Long-term
Calorie DensityLong-term
531 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +3.2Long-term
Vitamin CLong-term
32.1 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
- -2.3Long-term
SodiumLong-term
202 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- +2.2Long-term
FiberLong-term
3.5 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- +1.8Long-term
MagnesiumLong-term
71 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- -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
- +0.4Long-term
FolateLong-term
35 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- +0.2Flare risk
Omega-3 (EPA+DHA)Flare risk
0.030 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
Keep looking
Similar foods in tortilla, corn, other chips
Soy chips
Tortilla, corn, other chips · Excellent
Tortilla chips, plain
Tortilla, corn, other chips · Excellent
Cracker chips
Tortilla, corn, other chips · Excellent
Multigrain chips (Sun Chips)
Tortilla, corn, other chips · Excellent
Tortilla chips, reduced fat, flavored
Tortilla, corn, other chips · Excellent
Tortilla chips, reduced fat, plain
Tortilla, corn, other chips · Excellent
Common questions
About plantain chips
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.