Chocolate
Chocolate is fine in moderation. Watch your portion size, especially during a flare. A typical 40 g serving has about 3 mg of purines, about 1% of a ~400 mg working daily target.
General information, not a substitute for advice from your doctor or dietitian.
Low in purines, but ultra-processed. Ultra-processed foods are linked to higher gout risk on their own, so we do not rate this as safe to eat freely. (UK Biobank 2024)
This is a concentrated source of sugar: high in fructose, which raises uric acid on its own. A small amount is fine, but it is easy to overdo, so we do not rate it as safe to eat freely. The fructose figure counts both free fructose and the fructose released from sucrose.
How much can I eat?
A typical serving is about 40 g, which delivers 3 mg of purines, or about 1% of a ~400 mg working daily target.
This is a concentrated source of sugar, which is easy to overdo; keep the portion modest.
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)
Purines are not the limit here: even a large serving stays well within a ~400 mg working daily purine target. The sugar is what climbs with the portion.
These are plant purines, which research links far more weakly to flares: the 3 mg here counts as roughly 1 mg toward your gout risk.
Portion size is what matters most here, and it’s easy to misjudge by eye. A kitchen scale makes it simple.
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Why grade C
Fine in moderation. Mind your portion size, especially during a flare.
Per 100 g (for comparison)
Low for gout (< 50 mg/100g).
Very high for gout (> 15 g/100g).
Fructose here is a category-level estimate, not a direct measurement for this food.
Processing: NOVA 4 of 4. How processing affects the grade.
Eating chocolate as part of a bigger dish? The Dish Decoder grades the whole plate, ingredient by ingredient.
Other forms of chocolate
This is the most common form of "chocolate". Pick a specific form below if you mean one in particular.