The gout foods table for legumes covers key foods in the Legumes and Legume Products 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.
Legumes are the fruit or seeds of a specific family of plants. They are generally considered to be a healthy protein source for gout sufferers. Though a vegetable, legumes are often a better alternative to items from the Gout Foods Table for Meat. In the case of peanuts, you will find many relevant comparisons in the Gout Foods Table for Nuts. Note that some out-of-date references might still include some legumes as foods high in uric acid. As I explain in that table, and the notes around my purine rich foods table, vegetable proteins are unlikely to raise uric acid levels.
|Long Description||100 Kcal Serve(g)||Vitamin C (mg)||PRAL Score||Iron (mg)||GoutPal Index|
|Soymilk, original and vanilla, with added calcium, vitamins A and D||233||0||-4||1||3.2|
|Refried beans, canned, traditional style (includes USDA commodity)||110||7||-2||2||2.2|
|GoutPal Imaginary Standard 100 Kcal Serving||100||3||-2||1||1.9|
|Beans, pinto, mature seeds, raw||29||2||-3||1||0.7|
|Beans, black, mature seeds, raw||29||0||-4||1||0.6|
|Soy sauce made from soy and wheat (shoyu)||189||0||-3||3||0.1|
|Beans, baked, canned, plain or vegetarian||106||0||-1||1||0.1|
|Beans, kidney, red, mature seeds, canned||123||1||0||2||-0.1|
|Beans, white, mature seeds, cooked, boiled, without salt||72||0||-4||3||-0.2|
|Beans, pinto, mature seeds, cooked, boiled, without salt||70||1||-1||1||-0.3|
|Average Legumes Standard 100 Kcal Serving||72||1||-1||2||-0.3|
|Beans, baked, canned, with franks||70||2||1||1||-0.4|
|Peanuts, all types, oil-roasted, with salt||17||0||1||0||-0.7|
|Peanuts, all types, oil-roasted, without salt||17||0||1||0||-0.7|
|Peanuts, all types, dry-roasted, with salt||17||0||1||0||-0.8|
|Peanuts, all types, dry-roasted, without salt||17||0||1||0||-0.8|
|Peanut butter, smooth style, with salt||17||0||1||0||-0.8|
|Peanut butter, smooth, reduced fat||19||0||1||0||-0.9|
|Beans, baked, canned, with pork and tomato sauce||106||3||-1||3||-1.2|
|Beans, kidney, red, mature seeds, cooked, boiled, without salt||79||1||0||2||-1.3|
|Lentils, mature seeds, cooked, boiled, without salt||86||1||2||3||-2.8|
The table is sorted in GoutPal Index order, where my Index is based on the best of all relevant nutrients. This is fine, as all vegetables are good, so you should concentrate on variety.
Soon, you will be able to sort the table by different columns. If you want to know when these improvements to gout foods tables are available, please subscribe to my free gout information update service.
Leave Gout Foods Table for Legumes to browse the Gout Foods guidelines.