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.
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.
How much can I eat?
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.
How we count fructose
This is the fructose, not the total sugar: it counts free fructose plus half of sucrose, so a sucrose-sweetened product carries roughly twice this much sugar overall.
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 under a day's purines.
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: per 100 g and processing
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.
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 prunes (dried plums) go for you?
Reader experiences, not medical advice. The grade above comes from published data.