Watermelon
Also listed as: Watermelon, raw
Watermelon is low in purines and generally safe for people with gout in normal portions. A typical 140 g serving has about 10 mg of purines, about 3% of a ~400 mg working daily target.
General information, not a substitute for advice from your doctor or dietitian.
How much can I eat?
A typical serving is about 140 g, which delivers 10 mg of purines, or about 3% of a ~400 mg working daily target.
Whole fruit is not treated like added sugar here, but the reason is portion, not chemistry: in the one trial that matched the dose, fruit fructose raised uric acid about as much as a drink did. A fruit serving simply delivers less fructose than a glass of juice does. The 2020 ACR guideline does not advise limiting fresh fruit.
Evidence: Ayoub-Charette et al., J Nutr 2021 (fructose by food source) · White et al., Am J Clin Nutr 2018 (whole apple vs. a fructose drink, matched dose)
Even a large serving stays well within a ~400 mg working daily purine target.
These are plant purines, which research links far more weakly to flares: the 10 mg here counts as roughly 3 mg toward your gout risk.
Watermelon is an easy choice to keep on hand.
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Why grade B
Safe for most people in normal portions.
Per 100 g (for comparison)
Low for gout (< 50 mg/100g).
Moderate for gout (3–8 g/100g).
Processing: NOVA 1 of 4 (unprocessed or minimally processed). How processing affects the grade.
Eating watermelon as part of a bigger dish? The Dish Decoder grades the whole plate, ingredient by ingredient.
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