Lentils
Also listed as: Lentils, dried, raw
Lentils are low risk in a normal serving and a good everyday choice for most people with gout. A typical 130 g serving has about 56 mg of purines, about 14% of a ~400 mg working daily target. They are relatively high in purines per 100 g, but plant purines are only weakly linked to flares, so they stay a safe choice.
General information, not a substitute for advice from your doctor or dietitian.
Value is per 100g of dry, uncooked lentils. Cooking rehydrates them and roughly doubles-to-triples their weight, so cooked lentils contain well under half this per 100g. Judge a normal cooked serving, not the dry weight.
How much can I eat?
Up to about 2 ¾ cups (470 g) keeps you under half a day's purines.
These are plant purines, which research links far more weakly to flares: the 56 mg here counts as roughly 17 mg toward your gout risk.
Figures use the as-eaten (cooked or reconstituted) concentration.
Lentils are an easy choice to keep on hand.
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Buying it packaged? GoutMarket, GoutSafe's sister site, grades 12 store-bought products of this kind from their ingredient labels, using this page's purine data.
Compare the 12 on GoutMarketWhy grade A: per 100 g and processing
Per 100 g cooked and drained (for comparison)
Low for gout (< 50 mg/100g).
Low for gout (< 3 g/100g).
Processing: NOVA 1 of 4 (unprocessed or minimally processed). How processing affects the grade.
The figures above are as eaten, the same basis as the grade. They are worked out from the measurement on the dried product, which is 222 mg purine and 1.01 g fructose per 100 g, before cooking.
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.
Diet is part of the picture, not all of it
For most people the body makes the majority of its own uric acid. Food contributes the smaller share. Eating well lowers your risk and helps you feel in control, but for many people diet alone does not bring uric acid down enough to stop flares. Medication often does the heavy lifting. Use these grades to make easier daily choices, and work with your doctor on the full plan.
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How did lentils go for you?
Reader experiences, not medical advice. The grade above comes from published data.