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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Medical Disclaimer: The pupose of GoutPal is to provide jargon-free explanations of medical gout-related terms and procedures. Because gout sufferers need to know what questions to ask their doctor. Also, you need to understand what your doctor tells you. So this website explains gout science. But it is definitely NOT a substitute for medical advice.

Information on this website is provided by a fellow gout sufferer (Keith Taylor) with an accountant's precision for accurate data. But no medical qualifications. So you must seek professional medical advice about gout and any other health matters.

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