Dairy
Plain whole milk greek yogurt
USDA description: Yogurt, Greek, whole milk, plain
How plain whole milk greek yogurt scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Plain whole milk greek yogurtExcellent
| Starting score | 100 |
| Nutrient Gaps | -6 |
| Dairy Protection | +6 |
| Saturated Fat | -1.3 |
| Sodium | -0.6 |
| Calorie Density | -0.4 |
| Magnesium | +0.4 |
| 1 smaller factor | +0.1 |
| Final score | 98 |
Plain whole milk greek yogurt scores 98 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 8.3 points off a starting score of 100, and protective factors added 6.5 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 Fat4.4 g
- Saturated Fat2.4 g
- Sodium34 mg
- Dietary Fiber0 g
- Total Sugars3.3 g
- Protein8.8 g
- Calcium111 mg
- Iron0 mg
- Magnesium11 mg
- Vitamin C0 mg
- Folate5 ug
- Water81.3 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 5.3 oz containertypical150 g
- 1 6 oz container170 g
- 1 container, NFS150 g
- 1 cup245 g
- Quantity not specified150 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.
- -6Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 2 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
- +6Flare + long-term
Dairy ProtectionFlare + long-term
Dairy protein lowers urate, though full-fat dairy earns a smaller bonus than low-fat.
Evidence: Choi HK 2004, N Engl J Med · Dalbeth N 2010, Ann Rheum Dis · Dalbeth N 2012, Curr Rheumatol Rep
- -1.3Long-term
Saturated FatLong-term
2.39 g of saturated fat per 100 g, scaled 1.5x for the typical portion. Discounted 75% because dairy fat shows a weaker association.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -0.6Long-term
SodiumLong-term
34 mg of sodium per 100 g, scaled 1.5x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -0.4Long-term
Calorie DensityLong-term
94 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +0.4Long-term
MagnesiumLong-term
11 mg of magnesium per 100 g, scaled 1.5x for the typical portion.
Evidence: Li X 2015, BMJ
- +0.1Long-term
FolateLong-term
5 µg of folate per 100 g, scaled 1.5x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
Keep looking
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Yogurt, Greek, nonfat milk, flavors other than fruit
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Common questions
About plain whole milk greek yogurt
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.