High Alkaline Foods for Gout Diet Menu

High alkaline foods are an important part of your alkalizing gout diet menu.

Equally important is the need to be aware of pH balance. You must include acid-forming foods in your diet to ensure a wide range of nutrients. However, the typical Western diet is already far too acidic, so most of us need to introduce more alkaline foods.

This high alkaline foods table replaces earlier versions. I have removed many irrelevant foods by using the USDA key foods list. I add a few additional foods that are of particular interest to gout sufferers. I have added some other nutritional values that are of interest to gout sufferers. You should take time to read why these are important by reading the Gout Foods Tables Introduction before you use the table below.

The most important change is that I now present values for a 100 calorie serving rather than 100 gram. Listing by energy value rather than weight makes it much easier to adjust your gout diet menu so that your overall food intake has a lower PRAL score. By exchanging some acidic foods for items from the high alkaline foods table, you can easily improve your gout diet. Remember that these numbers are only a guide to improving pH balance. The only way to be certain that you have an alkalizing gout diet menu is to test urine pH.

High Alkaline Foods

Long Description	100 Kcal Serve(g)	Vitamin C (mg)	PRAL Score	Iron (mg)	GoutPal Index
Spinach, raw	435	122	-51	11.8	57.7
Spinach, cooked, boiled, drained, without salt	435	43	-45	15.5	23.7
Chicory greens, raw	435	104	-36	3.9	52.9
Endive, raw	588	38	-35	4.9	30.9
Spinach, canned, regular pack, drained solids	435	62	-34	10.0	31.1
Celery, raw	625	19	-31	1.3	27.1
Parsley, raw	278	369	-31	17.2	122.2
Lettuce, cos or romaine, raw	588	24	-25	5.7	19.9
Turnip greens, cooked, boiled, drained, without salt	500	137	-25	4.0	58.7
Tomato products, canned, sauce	417	29	-25	4.3	21.5
Tomato juice, canned, with salt added	588	108	-25	2.5	51.3
Tomatoes, red, ripe, raw, year round average	556	76	-23	1.5	40.6
Tomato products, canned, paste, without salt added	122	27	-22	3.6	16.9
Tomato products, canned, paste, with salt added	122	27	-22	3.6	16.9
Lettuce, green leaf, raw	667	61	-21	5.7	31.2
Tomatoes, red, ripe, canned, packed in tomato juice	588	55	-21	5.7	28.2
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	294	6	-20	5.8	8.5
Tomatoes, red, ripe, cooked	556	127	-19	3.8	53.2
Cucumber, peeled, raw	833	27	-19	1.8	24.7
Vegetable juice cocktail, canned	526	286	-17	1.5	107.3
Sauce, salsa, ready-to-serve	345	7	-16	1	12.3
Pickles, cucumber, dill or kosher dill	833	7	-16	3.1	15.1
Soup, stock, beef, home-prepared	769	0	-16	2	13.3
Lettuce, iceberg (includes crisphead types), raw	714	20	-16	2.9	18.4
Squash, summer, all varieties, cooked, boiled, drained, without salt	500	28	-16	1.8	20.0
Onions, spring or scallions (includes tops and bulb), raw	313	59	-16	4.6	25.4
Kale, cooked, boiled, drained, without salt	357	146	-15	3.2	56.4
Tomatoes, red, ripe, canned, stewed	385	30	-15	5.1	15.8
Melons, cantaloupe, raw	294	108	-15	0.6	45.7
Peppers, sweet, green, raw	500	402	-15	1.7	144.4
Cabbage, cooked, boiled, drained, without salt	435	163	-14	0.7	65.0
Carrots, raw	244	14	-14	0.7	13.4
Mushrooms, white, cooked, boiled, drained, without salt	357	14	-13	6.2	7.8
Squash, winter, all varieties, cooked, baked, without salt	270	26	-12	1.2	16.2
Carrot juice, canned	250	21	-12	1.2	14.3
Carrots, cooked, boiled, drained, without salt	286	10	-12	1.0	11.1
Broccoli, raw	294	262	-12	2.1	93.8
Sauce, pasta, spaghetti/marinara, ready-to-serve	204	4	-11	2	7.3
Cabbage, raw	400	146	-11	1.9	56.3
Broccoli, cooked, boiled, drained, without salt	286	185	-10	1.9	67.6
Asparagus, cooked, boiled, drained	455	35	-10	4.1	16.6
Mustard greens, cooked, boiled, drained, without salt	385	97	-9	3.3	37.3
Beans, snap, green, frozen, cooked, boiled, drained without salt	357	15	-9	2.4	10.4
Sweet potato, cooked, baked in skin, without salt	111	22	-9	0.8	12.1
Carrots, frozen, cooked, boiled, drained, without salt	270	6	-9	1.4	7.7
Potato, baked, flesh and skin, without salt	108	10	-9	1.2	7.7
Potato, flesh and skin, raw	130	26	-8	1.0	12.9
Orange juice, raw	222	111	-8	0.4	42.8
Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D	213	71	-8	0.3	29.7
Orange juice, chilled, includes from concentrate, fortified with calcium	213	71	-8	0.3	29.7
Peaches, raw	256	17	-8	0.6	11.5
Strawberries, raw	313	184	-8	1.3	66.9
Bananas, raw	112	10	-8	0.3	8.0
Oranges, raw, all commercial varieties	213	113	-8	0.2	43.5
Orange juice, frozen concentrate, unsweetened, undiluted	63	87	-8	0.2	33.1

Note that, whilst these are more alkalizing, some foods, such as spinach, have high iron content, so a lower GoutPal Index. I will introduce personalized tools soon to allow you to generate your own Personal Index that is based on your nutrition goals. If you want to be included in the trials for this, please ask in the gout forums.

The tables for each food group show all the key foods. I will publish tables in GoutPal Index order soon. Please subscribe to my gout information update service to get notified when I publish them.

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Related Gout Facts: Gout Diet Menu