How much Farro (cooked) can I eat with gout?

A typical serving is about 140 g, which delivers 17 mg of purines, or about 4% of a ~400 mg working daily target. There is no need to limit it; a normal portion fits easily in a gout-friendly day.

Is Farro (cooked) high in purines?

Farro (cooked) is low in purines by weight: about 12 mg per 100 g. A typical 140 g serving works out to about 17 mg, or about 4% of a ~400 mg working daily target.

Does Farro (cooked) cause gout?

No single food causes gout; it develops from high uric acid over time. Farro (cooked) is graded A and is low enough that a normal portion will not meaningfully raise your uric acid.

Farro (cooked)

Farro (cooked) is low risk in a normal serving and a good everyday choice for most people with gout. A typical 140 g serving has about 17 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?

Units

A typical serving is about 140 g, which delivers 17 mg of purines, or about 4% of a ~400 mg working daily target.

This serving

1 cup

140 g

Purine / serving

17 mg

% daily purine

Purines in this serving17 mg · 4% of a day

0 mg~400 mg daily limit

Adjust the serving

¼ cup3 ¾ cups

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 17 mg here counts as roughly 5 mg toward your gout risk.

Farro (cooked) is 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)

Purines Moderate confidence

12 mg/100g

LowModerateHighVery high

Low for gout (< 50 mg/100g).

Fructose Moderate confidence (estimated)

0.1 g/100g

LowModerateHighVery high

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.

Eating farro (cooked) as part of a bigger dish? The Dish Decoder grades the whole plate, ingredient by ingredient.

Grade a dish or browse every food rating

Good to know: Derived for the cooked, hydrated grain from the raw spelt/emmer value; dry farro is roughly three times higher per 100 g.

Sources

1. Purine data: USDA Purine Database 2025, with DGE / literature supplements Evidence tier: Peer-reviewed literature Replication: sample count not recorded

Source details
Combined source: USDA Purine Content of Foods Database 2025 + DGE fruit purine tables (Loeffler 2016) + FDC SR Legacy fructose data + label estimates for processed beverages. Used for notebook 06 fruit and beverage additions.
2. Fructose data: USDA SR Legacy, with clinical nutrition literature Evidence tier: Peer-reviewed literature

Source details
USDA SR Legacy nutrient database (fdc.nal.usda.gov); supplemented with published clinical nutrition literature where FDC data unavailable. Used as fallback when FDC API returns no fructose value.

Values are per 100g unless a note says otherwise, rounded to three significant figures; per-serving figures are calculated from the unrounded measurement, so recomputing from the rounded number can differ by a milligram or so. A single determination is normal in food composition tables, not a defect. Last reviewed July 18, 2026.

How we grade foods

Grades combine purine and fructose data with known gout triggers and benefits. We show our confidence on every food.

Farro (cooked)

How much can I eat?

Why grade A

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