The gout foods table for fruit and juices covers key foods in the Fruit and Fruit Juices group from the USDA food database.

My gout foods tables are based on a serving size that provides 100 calories (Kcals) of energy. This is different from most earlier food tables on GoutPal. I explain why in my gout foods table introduction, where you can learn all about these tables. If you are new to my gout foods tables, it is very important that you read that introduction, and understand what these tables are about.

Fruit and Fruit Juice for Gout

Generally speaking, fruit should form about one-sixth of your daily diet. For most people, that is enough – fruit is good for you, so make sure fruit and vegetables are half of everything you eat. The easiest way to plan what you eat is to follow that simple rule, along with other good general nutrition advice. If you want to plan your diet in more detail, then you can use the gout foods table to make fruit choices that best help your nutritional goals. Ideally, you will have a gout treatment plan that will help you set your nutritional goals. Without those personal goals, you will have to rely on the average standards I have used in my gout foods tables. Those standards are much better than doing nothing, and they are enough for many gout sufferers.

If you are looking to control gout by dietary changes alone, you will need to prepare your personal goals carefully. For most gout sufferers, you can simply use the tables to eat healthier. Use my Imaginary Standard as a guide. A healthy diet will have a mixture of foods above and below the standard. If you have too many foods below the standard, look to make some changes.

The great news about fruit is that all the key fruit and fruit juices are better than GoutPal Imaginary Standard. If you’re not eating enough fruit to make up one-sixth of your gout diet, reduce some items from other food groups that have very low GoutPal Index, and replace them with your choices from the list below.

Fruits and Fruit Juice for Gout
Fruits and Fruit Juice for Gout

Fruit and Fruit Juice for Gout List

Long Description 100 Kcal Serve(g) Vitamin C (mg) PRAL Score Iron (mg) GoutPal Index
Strawberries, raw 313 184 -8 1.3 66.9
Melons, cantaloupe, raw 294 108 -15 0.6 45.7
Oranges, raw, all commercial varieties 213 113 -8 0.2 43.5
Orange juice, raw 222 111 -8 0.4 42.8
Juice, apple, grape and pear blend, with added ascorbic acid and calcium 192 98 -5 0.3 36.5
Pineapple, raw, all varieties 200 96 -4 0.6 35.4
Orange juice, frozen concentrate, unsweetened, undiluted 63 87 -8 0.2 33.1
Apple juice, canned or bottled, unsweetened, with added ascorbic acid 217 84 -4 0.3 32.0
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
Orange juice, chilled, includes from concentrate 204 69 -7 0.3 27.9
Mangos, raw 167 61 -5 0.3 24.1
Average Fruit & Fruit Juice 187 52 -6 0.4 21.8
* Figs, raw 135 43 -7 0.5 18.5
* Figs, dried, stewed 93 43 -6 0.8 17.2
* Figs, dried, uncooked 40 43 -6 0.8 16.7
Grape juice, canned or bottled, unsweetened, with added ascorbic acid 167 42 -3 0.4 16.7
Strawberries, frozen, sweetened, sliced 104 43 -2 0.6 15.6
Watermelon, raw 333 27 -7 0.8 14.8
Peaches, raw 256 17 -8 0.6 11.5
Cranberry juice, unsweetened 217 20 -3 0.5 9.6
Bananas, raw 112 10 -8 0.3 8.0
Blueberries, raw 175 17 -2 0.5 7.8
Apples, raw, with skin 192 9 -4 0.2 6.5
Pears, raw 175 8 -4 0.3 5.8
Avocados, raw, all commercial varieties 63 6 -5 0.3 4.9
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 217 2 -4 0.3 4.8
Grapes, red or green (European type, such as Thompson seedless), raw 145 5 -5 0.5 4.8
Applesauce, canned, sweetened, without salt (includes USDA commodity) 147 3 -2 0.2 3.1
Raisins, seedless 33 1 -4 0.6 1.9
GoutPal Imaginary Standard 100 Kcal Serving 100 3 -2 0.9 1.9

* Not in USDA key foods – added because of interest from gout sufferers.

Fruit is listed in GoutPal Index order, which is great for most people’s needs. Do you have special nutritional goals with personal allowances for energy, vitamin C, pH balancing, or iron? Soon, you will be able to sort the table by those factors. If you want to know when these improvements to gout foods tables are available, please subscribe:

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