Plant
Pork and beans
How pork and beans scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Pork and beansExcellent
| Starting score | 100 |
| Sodium | -8 |
| Purine Load | -7.7 |
| Fructose | -6.4 |
| Fiber | +5 |
| Nutrient Gaps | -4 |
| Magnesium | +2 |
| 3 smaller factors | -1.4 |
| Final score | 80 |
Pork and beans scores 80 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 27.7 points off a starting score of 100, and protective factors added 7.2 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 Fat0.89 g
- Saturated Fat0.23 g
- Sodium391 mg
- Dietary Fiber4.4 g
- Total Sugars8.2 g
- Protein4.5 g
- Calcium39 mg
- Iron1.4 mg
- Magnesium30 mg
- Vitamin C0 mg
- Folate8 ug
- Water71.5 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cuptypical260 g
- Quantity not specified130 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 (beans, peas, legumes).
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
SodiumLong-term
391 mg of sodium per 100 g, scaled 2.6x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -7.7Flare risk
Purine LoadFlare risk
55 mg of purines per 100 g, weighted 0.45x as a plant source and 2.6x for the typical portion: 64 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- -6.4Long-term
FructoseLong-term
An estimated 1.2 g of fructose per 100 g, scaled 2.6x for the typical portion.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
- +5Long-term
FiberLong-term
4.4 g of dietary fiber per 100 g, scaled 2.6x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -4Long-term
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
- +2Long-term
MagnesiumLong-term
30 mg of magnesium per 100 g, scaled 2.6x for the typical portion.
Evidence: Li X 2015, BMJ
- -0.9Long-term
Saturated FatLong-term
0.23 g of saturated fat per 100 g, scaled 2.6x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -0.7Long-term
Calorie DensityLong-term
105 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +0.2Long-term
FolateLong-term
8 µg of folate per 100 g, scaled 2.6x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
Keep looking
Similar foods in beans, peas, legumes
Baked beans
Beans, peas, legumes · Excellent
Dal
Beans, peas, legumes · Excellent
Baked beans, vegetarian
Beans, peas, legumes · Excellent
Beans, from fast food / restaurant, NS as to type
Beans, peas, legumes · Excellent
Black beans, from fast food / restaurant
Beans, peas, legumes · Excellent
Kidney beans, from fast food / restaurant
Beans, peas, legumes · Excellent
Common questions
About pork and beans
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.