Gout diet
A day on the gout diet
A full day of normal, satisfying meals that lands at 277 mg of purines, about 69% of the roughly 400 mg daily budget. Every number below is read straight from our graded database, not invented.
Treat this as one worked example and a template, not a prescription. Portions matter: change the amounts and the math changes. Diet is one lever; pair this with whatever your doctor or dietitian advises. Eating this way lowers risk at the margin; it does not on its own cure gout.
Reviewed July 18, 2026
Purines used today
277 mg
69% of the ~400 mg daily budget
0 mg~400 mg
Room left
123 mg
That headroom is why a full day of real meals leaves space for the occasional richer choice
without blowing past the budget.
Breakfast
48 mg purines- A Black coffee Coffee · Enjoy0 mg
- A Two scrambled eggs Chicken Egg · Enjoy0 mg
- A Plain Greek yogurt Plain Greek Yogurt · Enjoy17 mg
- B A handful of blueberries Blueberries · Safe31 mg
Lunch
109 mg purines- A Lentil and rice bowl: lentils Lentils · Enjoy56 mg
- A White rice White Rice · Enjoy8 mg
- A Spinach Spinach · Enjoy44 mg
- A Shredded carrot Carrots · Enjoy2 mg
Dinner
99 mg purines- A Soft tofu stir-fry: tofu Tofu (Kinu) · Enjoy26 mg
- A Broccoli Broccoli · Enjoy60 mg
- A Tomato Tomatoes · Enjoy6 mg
- A White rice White Rice · Enjoy8 mg
Snack
21 mg purines- A A small handful of walnuts Walnuts · Enjoy6 mg
- B Banana Banana · Safe15 mg
Day total 277 mg
69% of the ~400 mg daily purine budget.
The grocery list
Everything the day needs, grouped by aisle. Each item links to its purine and fructose data so you can swap in something you would rather eat.
Beverages - Non-Alcoholic
- A Coffee
Dairy & Eggs
Fruit
- B Banana
- B Blueberries
Grains & Cereals
Legumes
- A Lentils
- A Tofu (Kinu)
Nuts & Seeds
- A Walnuts
Not medical advice. General information, not a substitute for advice from your
doctor or dietitian. Portions and total daily intake matter; use this as a starting point, not a
rule.