Beverage
Pomegranate juice, 100%
How pomegranate juice, 100% scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Pomegranate juice, 100%Moderate
| Starting score | 100 |
| Category: 100% Juice | -25 |
| Fructose | -13.7 |
| Nutrient Gaps | -8 |
| Purine Load | -0.5 |
| Magnesium | +0.2 |
| Folate | +0.2 |
| 3 smaller factors | -0.1 |
| Final score | 53 |
Pomegranate juice, 100% scores 53 out of 100 and sits in the moderate band. Middle of the range. Portion size and how often you eat it matter more here.
Penalties took 47.4 points off a starting score of 100, and protective factors added 0.5 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 Fat0.29 g
- Saturated Fat0.08 g
- Sodium9 mg
- Dietary Fiber0.10 g
- Total Sugars12.7 g
- Protein0.15 g
- Calcium11 mg
- Iron0.10 mg
- Magnesium7 mg
- Vitamin C0.10 mg
- Folate24 ug
- Water86.0 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- Quantity not specified248 g
- 1 fl oz (no ice)typical31 g
- 1 fl oz (with ice)23 g
- 1 fl oz (NFS)31 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 juice).
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.
- -25Long-term
Category: 100% JuiceLong-term
Concentrated fructose; OJ RR 2.42 (Choi 2010). Lacks fiber matrix of whole fruit.
Evidence: Choi HK 2004, N Engl J Med · Choi HK 2008, BMJ · Zhang Y 2006, Am J Med
- -13.7Long-term
FructoseLong-term
An estimated 5.7 g of fructose per 100 g, with no portion adjustment.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
- -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
- -0.5Flare risk
Purine LoadFlare risk
8 mg of purines per 100 g, weighted 0.5x as a beverage source and 1.0x for the typical portion: 4 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.2Long-term
MagnesiumLong-term
7 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- +0.2Long-term
FolateLong-term
24 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- -0.1Long-term
Saturated FatLong-term
0.08 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
SodiumLong-term
9 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- +0.1Long-term
FiberLong-term
0.1 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
Common questions
About pomegranate juice, 100%
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.