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Broccoli Sprouts

Also listed as: Broccoli sprouts, raw

Broccoli Sprouts are low risk in a normal serving and a good everyday choice for most people with gout. A typical 85 g serving has about 110 mg of purines, about 28% of a ~400 mg working daily target. They are relatively high in purines per 100 g, but plant purines are only weakly linked to flares, so they stay a safe choice.

General information, not a substitute for advice from your doctor or dietitian.

Across forms of broccoli:A· 44–110 mg per serving

How much can I eat?

Units

A typical serving is about 85 g, which delivers 110 mg of purines, or about 28% of a ~400 mg working daily target.

This serving
¾ cup
85 g
Purine / serving
110 mg
% daily purine
28%
Purines in this serving110 mg · 28% of a day
0 mg~400 mg daily limit
¼ cup2 ½ cups

You could have up to about 1 ¼ cups (155 g) before this reaches half a ~400 mg working daily purine target.

These are plant purines, which research links far more weakly to flares: the 110 mg here counts as roughly 33 mg toward your gout risk.

Broccoli Sprouts are an easy choice to keep on hand.

Find Broccoli Sprouts on Amazon

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Why grade A

Low risk in a typical serving. A great everyday choice for a gout-friendly diet.

Per 100 g (for comparison)

Purines Moderate confidence
130 mg/100g
LowModerateHighVery high

Moderate for gout (50–150 mg/100g).

Fructose High confidence
0.82 g/100g
LowModerateHighVery high

Low for gout (< 3 g/100g).

Processing: NOVA 1 of 4 (unprocessed or minimally processed). How processing affects the grade.

These are plant purines. Research links purines from vegetables, legumes, and mushrooms far more weakly to gout flares than purines from meat and seafood, so the per-100g figure overstates the real risk here.

Eating broccoli sprouts as part of a bigger dish? The Dish Decoder grades the whole plate, ingredient by ingredient.

Grade a dish or browse every food rating

Other forms of broccoli

Different cuts, species, or preparations vary in purines. The most common form of "broccoli" is shown first below.

Broccoli

Broccoli, raw

A
Purine 70 mg Fructose 0.82 g per 100 g
Enjoy Vegetables

Broccoli (boiled)

A
Purine 51.8 mg Fructose 0.78 g per 100 g
Enjoy Vegetables

More from Vegetables

Asparagus

Asparagus, raw

A
Purine 32.9 mg Fructose 1.12 g per 100 g
Enjoy Vegetables

Balsam Pear (goya)

Balsam pear (goya), raw

A
Purine 9.9 mg Fructose 1.9 g per 100 g
Enjoy Vegetables

Bamboo Shoots

Bamboo shoots, raw

A
Purine 47.2 mg Fructose 0.5 g per 100 g
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Bean Sprouts

Bean sprouts, without bean, raw

A
Purine 35 mg Fructose 0.3 g per 100 g
Enjoy Vegetables

Bean Sprouts (with bean)

Bean sprouts, with bean, raw

A
Purine 57.4 mg Fructose 0.3 g per 100 g
Enjoy Vegetables

Bell Pepper (red & green)

Pepper, red or green

A
Purine 0.9 mg Fructose 2.26 g per 100 g
Enjoy Vegetables