Plant
Rice, wild, 100%, cooked, no added fat
How rice, wild, 100%, cooked, no added fat scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Rice, wild, 100%, cooked, no added fatExcellent
| Starting score | 100 |
| Sodium | -4.5 |
| Nutrient Gaps | -4 |
| Purine Load | -3 |
| Fiber | +1.8 |
| Magnesium | +1.3 |
| Calorie Density | -0.6 |
| 2 smaller factors | +0.3 |
| Final score | 91 |
Rice, wild, 100%, cooked, no added fat scores 91 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 12.2 points off a starting score of 100, and protective factors added 3.5 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 Fat0.34 g
- Saturated Fat0.05 g
- Sodium238 mg
- Dietary Fiber1.8 g
- Total Sugars0.73 g
- Protein4.0 g
- Calcium3 mg
- Iron0.60 mg
- Magnesium32 mg
- Vitamin C0 mg
- Folate26 ug
- Water73.5 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cup, cookedtypical164 g
- Quantity not specified123 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 (rice).
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.
- -4.5Long-term
SodiumLong-term
238 mg of sodium per 100 g, scaled 1.6x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -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
- -3Flare risk
Purine LoadFlare risk
35 mg of purines per 100 g, weighted 0.45x as a plant source and 1.6x for the typical portion: 26 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +1.8Long-term
FiberLong-term
1.8 g of dietary fiber per 100 g, scaled 1.6x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- +1.3Long-term
MagnesiumLong-term
32 mg of magnesium per 100 g, scaled 1.6x for the typical portion.
Evidence: Li X 2015, BMJ
- -0.6Long-term
Calorie DensityLong-term
100 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +0.4Long-term
FolateLong-term
26 µg of folate per 100 g, scaled 1.6x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
- -0.1Long-term
Saturated FatLong-term
0.05 g of saturated fat per 100 g, scaled 1.6x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
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Common questions
About rice, wild, 100%, cooked, no added fat
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.