Prunes (dried plums)
Prunes (dried plums) are low in purines and generally safe for people with gout in normal portions. A typical 40 g serving has about 6 mg of purines, about 1% of a ~400 mg working daily target.
General information, not a substitute for advice from your doctor or dietitian.
Fructose is per 100g of prunes (dried plums). Drying removes water and concentrates the sugar, so the per-100g figure is far higher than fresh plums. A normal serving is a few prunes; fresh fruit is much lower in fructose by weight.
How much can I eat?
A typical serving is about 40 g, which delivers 6 mg of purines, or about 1% of a ~400 mg working daily target.
There is a little fructose here. Fructose raises uric acid whatever its source, but at this amount it is a minor contributor next to the purine number above.
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 6 mg here counts as roughly 2 mg toward your gout risk.
Prunes (dried plums) are an easy choice to keep on hand.
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Why grade B
Safe for most people in normal portions.
Per 100 g (for comparison)
Low for gout (< 50 mg/100g).
High for gout (8–15 g/100g).
Processing: NOVA 1 of 4 (unprocessed or minimally processed). How processing affects the grade.
Drying concentrates the sugar: a small handful carries the fructose of several pieces of fresh fruit, and it is far easier to eat. Fresh fruit is the gentler choice for gout because you fill up first, not because the sugar is different.
Eating prunes (dried plums) as part of a bigger dish? The Dish Decoder grades the whole plate, ingredient by ingredient.
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