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?
Even a large serving stays well under a day's purines.
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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Buying it packaged? GoutMarket, GoutSafe's sister site, grades 4 store-bought products of this kind from their ingredient labels, using this page's purine data.
Compare the 4 on GoutMarketWhy grade A: per 100 g and processing
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.
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.
More from Legumes
Bean Curd Lees (Okara)
Beans (adzuki, dried)
Beans, adzuki, dried, raw
Beans (black, canned)
Beans (cranberry, dried)
Beans, cranberry, dried, raw
Beans (great northern, dried)
Beans, great northern, dried, raw
How did miso go for you?
Reader experiences, not medical advice. The grade above comes from published data.