Is Miso safe for gout?

Miso is low in purines and generally safe for people with gout in normal portions. It contains 56.1 mg of purines per 100g. It contains 6 g of fructose per 100g.

Miso

Miso is low in purines and generally safe for people with gout in normal portions.

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

How much can I eat?

A typical serving is about 130 g, which delivers 73 mg of purines, about 18% of a normal day's purine budget.

Per serving

130 g

Purine / serving

73 mg

% daily purine

18%

Why grade B

Safe for most people in normal portions.

Per 100 g (for comparison)

Purines confidence: medium

56.1 mg/100g

LowModerateHighVery high

Moderate for gout (50–150 mg/100g).

Fructose confidence: medium

6 g/100g

LowModerateHighVery high

Moderate for gout (3–8 g/100g).

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.

Good to know: FRUCTOSE CONTEXT: Value of 6.0g/100g applies to WHITE/SWEET MISO (shiro miso). The koji process in white miso produces significant residual sugars (short fermentation, high rice content). RED MISO (aka miso) has substantially lower fructose (~1-2g/100g) due to longer fermentation consuming more sugars. MIXED MISO is intermediate. For gout patients, red or mixed miso is the lower-fructose choice. This entry should be treated as white miso. Source: USDA SR Legacy; standard Japanese food composition tables.

Miso

How much can I eat?

Why grade B

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