Dairy
Yogurt, greek, with oats
USDA description: Yogurt, Greek, with oats
How yogurt, greek, with oats scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Yogurt, greek, with oatsExcellent
| Starting score | 100 |
| Dairy Protection | +6 |
| Nutrient Gaps | -4 |
| Calorie Density | -2 |
| Fiber | +1.4 |
| Magnesium | +1.1 |
| Sodium | -1 |
| 2 smaller factors | -0.3 |
| Protective bonus cap | -2.7 |
| Final score | 99 |
Yogurt, greek, with oats scores 99 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 7.5 points off a starting score of 100, and protective factors added 6 back (trimmed from 8.7: bonuses can offset at most 80% of the penalties). 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 Fat3.7 g
- Saturated Fat0.84 g
- Sodium58 mg
- Dietary Fiber1.5 g
- Total Sugars10.7 g
- Protein9.2 g
- Calcium89 mg
- Iron0.66 mg
- Magnesium29 mg
- Vitamin C0 mg
- Folate10 ug
- Water66.2 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 5.3 oz containertypical150 g
- 1 container, NFS150 g
- 1 cup245 g
- Quantity not specified150 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 (yogurt, greek).
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.
- +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
- -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
Calorie DensityLong-term
149 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +1.4Long-term
FiberLong-term
1.5 g of dietary fiber per 100 g, scaled 1.5x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- +1.1Long-term
MagnesiumLong-term
29 mg of magnesium per 100 g, scaled 1.5x for the typical portion.
Evidence: Li X 2015, BMJ
- -1Long-term
SodiumLong-term
58 mg of sodium per 100 g, scaled 1.5x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -0.5Long-term
Saturated FatLong-term
0.84 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
- +0.2Long-term
FolateLong-term
10 µg of folate per 100 g, scaled 1.5x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
Keep looking
Similar foods in yogurt, greek
Yogurt, Greek, low fat milk, flavors other than fruit
Yogurt, Greek · Excellent
Yogurt, Greek, low fat milk, fruit
Yogurt, Greek · Excellent
Yogurt, Greek, low fat milk, plain
Yogurt, Greek · Excellent
Yogurt, Greek, nonfat milk, flavors other than fruit
Yogurt, Greek · Excellent
Yogurt, Greek, nonfat milk, fruit
Yogurt, Greek · Excellent
Yogurt, Greek, nonfat milk, plain
Yogurt, Greek · Excellent
Common questions
About yogurt, greek, with oats
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.