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Last reviewed: 2026-07-28 • Editorial Standards

Legumes Purine Levels Ranked: Best & Worst for Gout

Evidence-based comparison — data from USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025)

Lowest Purine {cat}

#1Soy isoflavone7 mg
#2green beans8 mg
#3sauce, chili bean, chinese9 mg
#4peas, podded10 mg
#5chickpeas (garbanzo beans), cooked11 mg
#6peas, green, canned19 mg
#7tofu (kinu)20 mg
#8beans, navy, canned521 mg
#9chickpeas (garbanzo beans), canned522 mg
#10peas, green22 mg

Highest Purine {cat}

#59dried tofu293 mg
#58tofu, dried-frozen (koyadofu)292 mg
#57blackeye peas, dried, raw230 mg
#56lentils, dried, raw222 mg
#55beans, great northern, dried, raw213 mg
#54beans, small white, dried, raw202 mg
#53peas, split, dried, raw195 mg
#52soy protein concentrate, produced by acid wash192 mg
#51Soybean (dried)172 mg
#50soybeans, dried, raw172 mg

Category Average: 79.2 mg/100g

The average across 59 Legumes foods with lab-measured purine data. Foods below this average are better-than-typical choices within this category.

How to Use This Ranking

The purine ranking is sorted from lowest to highest. Rank #1 is the lowest-purine food in the category. Foods in the top half (above median) should be consumed with more awareness of portion and frequency. The difference between adjacent ranks varies: in some categories, rank #5 and #10 might be only 10 mg apart; in others, the gap can be 100+ mg. Always check the actual milligram value, not just the position. Rankings do not account for fructose or alcohol — use individual food pages for a complete risk assessment.

ACR 2020 Guideline Context

The American College of Rheumatology recommends that gout patients focus on purine awareness rather than complete food group elimination. Within any category, there is a wide purine range. The goal is to shift toward lower-purine choices within categories you already eat, rather than eliminating entire food groups. This ranking helps you identify which specific items to prioritize and which to limit.

Japanese guidelines recommend under 400 mg of total dietary purines per day. Using this ranking, you can estimate how much of budget each food uses per typical serving.

How This Comparison Is Built

Every food in this comparison has been evaluated using a three-factor risk engine that independently assesses purine content, fructose level, and alcohol presence. Purine values come from two primary references — the USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025) and Kaneko et al. (Biol Pharm Bull 37(5):709-721, 2014, PMID: 24553148). Fructose data is sourced from USDA SR28 Food Composition Tables. The verdict system follows ACR 2020 guideline thresholds: Safe (purine <50 mg, fructose <2g, no alcohol), Moderate (purine 50-150 mg or fructose 2-5g), Avoid (purine >150 mg, fructose >5g, or alcohol present). Data quality is labeled T1 (lab-measured), T2 (measured + consensus), or T3 (category estimate) on each food's detail page.

This comparison is provided for informational purposes only and does not constitute medical advice. Individual tolerance to purines and fructose varies. Consult a healthcare professional for personalized dietary guidance. Last reviewed: 2026-07-28.

Frequently Asked Questions

Which legumes foods are lowest in purines?
The lowest purine legumes foods include Soy isoflavone, green beans, sauce, chili bean, chinese. These all fall under 50 mg/100g and are rated SAFE for gout. See the full ranking below for all 59 items.
What is the average purine level in legumes?
The average across 59 legumes foods with lab-measured data is 79 mg/100g. Foods below this average are better-than-typical choices within this category.

References

• ACR 2020 Guideline for the Management of Gout
• USDA+ODS-NIH PURINE DATABASE Release 2, March 2025
• Kaneko K, et al. Biol Pharm Bull 37(5):709-721, 2014. PMID: 24553148

Medical Disclaimer: This website provides informational content only and does not constitute medical advice.
Last reviewed: 2026-07-28