Data-backed gout guidance
Know what's safe to eat with gout.
Every food graded A to E from purine and fructose data. See the evidence, the confidence, and exactly where each food falls.
509 foods graded · Every grade sourced · Reviewed June 13, 2026
Most searched foods
Browse all foodsChicken Breast
Chicken breast, boneless, skinless, raw
Atlantic Salmon
Salmon, Atlantic, farmed, raw
Apple
Apple, raw, with skin
Sweet Cherries
Cherries, sweet, raw
Spinach
Spinach, mature, raw
Lentils
Lentils, dried, raw
White Rice
Rice, white, cooked
Lean Ground Beef
Beef, ground, 93% lean meat / 7% fat, cooked
The GoutSafe grade
Gout is not only about purines. We score each food by a typical serving, combining purine and fructose with known triggers and proven benefits, into one clear grade from A to E. We always show the data and our confidence behind it.
Low risk in a typical serving. A great everyday choice for a gout-friendly diet.
207 foods
Safe for most people in normal portions.
112 foods
Fine in moderation. Mind your portion size, especially during a flare.
111 foods
Higher risk. Keep portions small and occasional, especially during a flare.
51 foods
High in purines or a known trigger. Best avoided, especially during a flare.
28 foods
Foods with proven benefits
Research links these to lower uric acid or less inflammation.
2% Milk
Milk, 2% fat
All varieties Orange
Orange, raw, all varieties
Drinkable Yogurt
Yogurt, liquid
Fresh Orange Juice
Orange juice, fresh
Nonfat Plain Yogurt
Yogurt, regular, nonfat, plain
Plain Yogurt
Yogurt, plain
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Built on data, shown with its sources
Every food grade traces back to published purine and fructose data. We show our method, our confidence, and what we do not yet know.