Miso
Miso is low risk in a normal serving and a good everyday choice for most people with gout. A typical 18 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 18 g, which delivers 10 mg of purines, or about 3% 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 10 mg here counts as roughly 3 mg toward your gout risk.
Miso 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)
Moderate for gout (50–150 mg/100g).
Moderate for gout (3–8 g/100g).
Processing: NOVA 3 of 4 (processed food). 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 miso as part of a bigger dish? The Dish Decoder grades the whole plate, ingredient by ingredient.
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