Chia Seeds
Chia Seeds are low risk in a normal serving and a good everyday choice for most people with gout. A typical 28 g serving has about 16 mg of purines, about 4% 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 28 g, which delivers 16 mg of purines, or about 4% of a ~400 mg working daily target.
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 16 mg here counts as roughly 5 mg toward your gout risk.
Chia Seeds are an easy choice to keep on hand.
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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)
Moderate for gout (50–150 mg/100g).
Low for gout (< 3 g/100g).
Fructose here is a category-level estimate, not a direct measurement for this food.
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 chia seeds as part of a bigger dish? The Dish Decoder grades the whole plate, ingredient by ingredient.