Plum
Also listed as: Plum, raw
Plum is low in purines and generally safe for people with gout in normal portions. A typical 140 g serving has about 20 mg of purines, about 5% 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 140 g, which delivers 20 mg of purines, or about 5% of a ~400 mg working daily target.
Whole fruit is not treated like added sugar here, but the reason is portion, not chemistry: in the one trial that matched the dose, fruit fructose raised uric acid about as much as a drink did. A fruit serving simply delivers less fructose than a glass of juice does. The 2020 ACR guideline does not advise limiting fresh fruit.
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)
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 20 mg here counts as roughly 6 mg toward your gout risk.
Plum is an easy choice to keep on hand.
Find Plum on AmazonHi, I'm Oliver. I built GoutSafe for us gouties; links like this help cover the hosting, at no extra cost to you.
Why grade B
Safe for most people in normal portions.
Per 100 g (for comparison)
Low for gout (< 50 mg/100g).
Moderate for gout (3–8 g/100g).
Processing: NOVA 1 of 4 (unprocessed or minimally processed). How processing affects the grade.
Eating plum as part of a bigger dish? The Dish Decoder grades the whole plate, ingredient by ingredient.
More from Fruit
All varieties Orange
Orange, raw, all varieties
Banana
Banana, raw
Mango
Mango, raw
Pineapple
Pineapple, raw
Pomegranate
Pomegranate, raw
Apple
Apple, raw, with skin