Gout Foods Table for Vegetables

The gout foods table for vegetables covers key foods in the Vegetables and Vegetable 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.

Generally speaking, vegetables should form about one-third of your daily diet. For most people, that is enough – vegetables are 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 below to choose the best vegetables to help you meet your nutritional goals.

My overall approach to gout diet is first to make sure you are eating a healthy balanced diet. Then you might want to tweak that diet to help your gout treatment plan better. That is why I produced these gout foods tables. You can use them to check if your diet is healthy. If you want to go further, you can set yourself precise nutritional goals, and use the tables to find foods that best meet those goals.

The gout foods tables are all based on my imaginary standard for the “best food.” In future, you will be able to set your own standards, but the current tables still work fine for most people.

If you like a simple approach to gout diet, just make sure that fruit and vegetables form about half your diet, with about twice as much vegetables compared to fruit. Variety is more important than trying to decide if one vegetable is better than another.

Please note that vegetables listed below are those from the USDA Key Foods list. It might miss some of your personal favorites. This does not really matter, as you can get a reasonable approximation of the nutrient value by comparison with similar vegetables. As no single item should form a significant part of your total diet, this is near enough. If you really need that precision, please ask in the gout forums, and I will prepare a personal table that includes all your favorites, if I can find nutrition data.

Long Description 100 Kcal Serve(g) Vitamin C (mg) PRAL Score Iron (mg) GoutPal Index
Peppers, sweet, green, raw 500 402 -15 1.7 144.4
Parsley, raw 278 369 -31 17.2 122.2
Vegetable juice cocktail, canned 526 286 -17 1.5 107.3
Broccoli, raw 294 262 -12 2.1 93.8
Broccoli, cooked, boiled, drained, without salt 286 185 -10 1.9 67.6
Cabbage, cooked, boiled, drained, without salt 435 163 -14 0.7 65.0
Turnip greens, cooked, boiled, drained, without salt 500 137 -25 4.0 58.7
Spinach, raw 435 122 -51 11.8 57.7
Kale, cooked, boiled, drained, without salt 357 146 -15 3.2 56.4
Cabbage, raw 400 146 -11 1.9 56.3
Tomatoes, red, ripe, cooked 556 127 -19 3.8 53.2
Chicory greens, raw 435 104 -36 3.9 52.9
Broccoli, frozen, spears, cooked, boiled, drained, without salt 357 143 -5 2.2 51.4
Tomato juice, canned, with salt added 588 108 -25 2.5 51.3
Broccoli, frozen, chopped, cooked, boiled, drained, without salt 357 143 -1 2.2 49.6
Brussels sprouts, frozen, cooked, boiled, drained, without salt 238 109 -7 1.1 41.0
Tomatoes, red, ripe, raw, year round average 556 76 -23 1.5 40.6
Mustard greens, cooked, boiled, drained, without salt 385 97 -9 3.3 37.3
Lettuce, green leaf, raw 667 61 -21 5.7 31.2
Spinach, canned, regular pack, drained solids 435 62 -34 10.0 31.1
Endive, raw 588 38 -35 4.9 30.9
Tomatoes, red, ripe, canned, packed in tomato juice 588 55 -21 5.7 28.2
Celery, raw 625 19 -31 1.3 27.1
Average Vegetables and Vegetable Products 320 60 -13 2.9 26.6
Onions, spring or scallions (includes tops and bulb), raw 313 59 -16 4.6 25.4
Cucumber, peeled, raw 833 27 -19 1.8 24.7
Spinach, cooked, boiled, drained, without salt 435 43 -45 15.5 23.7
Tomato products, canned, sauce 417 29 -25 4.3 21.5
Collards, cooked, boiled, drained, without salt 303 55 -7 3.4 21.1
Squash, summer, all varieties, cooked, boiled, drained, without salt 500 28 -16 1.8 20.0
Lettuce, cos or romaine, raw 588 24 -25 5.7 19.9
Lettuce, iceberg (includes crisphead types), raw 714 20 -16 2.9 18.4
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
Asparagus, cooked, boiled, drained 455 35 -10 4.1 16.6
Squash, winter, all varieties, cooked, baked, without salt 270 26 -12 1.2 16.2
Tomatoes, red, ripe, canned, stewed 385 30 -15 5.1 15.8
Pickles, cucumber, dill or kosher dill 833 7 -16 3.1 15.1
Carrot juice, canned 250 21 -12 1.2 14.3
Carrots, raw 244 14 -14 0.7 13.4
Beans, snap, green, cooked, boiled, drained, without salt 286 28 -6 1.9 13.0
Potato, flesh and skin, raw 130 26 -8 1.0 12.9
Sweet potato, cooked, baked in skin, without salt 111 22 -9 0.8 12.1
Carrots, cooked, boiled, drained, without salt 286 10 -12 1.0 11.1
Onions, raw 250 19 -5 0.5 10.6
Beans, snap, green, frozen, cooked, boiled, drained without salt 357 15 -9 2.4 10.4
Potatoes, mashed, dehydrated, flakes without milk, dry form 28 23 -4 0.3 9.7
Potatoes, boiled, cooked in skin, flesh, without salt 115 15 -7 0.4 9.2
Potatoes, baked, flesh, without salt 108 14 -7 0.4 8.5
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 294 6 -20 5.8 8.5
Sweet potato, cooked, boiled, without skin 132 17 -5 0.9 8.4
Onions, cooked, boiled, drained, without salt 227 12 -5 0.5 8.0
Mushrooms, white, cooked, boiled, drained, without salt 357 14 -13 6.2 7.8
Potato, baked, flesh and skin, without salt 108 10 -9 1.2 7.7
Carrots, frozen, cooked, boiled, drained, without salt 270 6 -9 1.4 7.7
Beans, snap, green, canned, regular pack, drained solids 400 11 -7 3.5 7.0
Potatoes, boiled, cooked without skin, flesh, without salt 116 9 -6 0.4 6.7
Sweet potato, canned, syrup pack, solids and liquids 112 12 -3 0.9 5.7
Peas, green, cooked, boiled, drained, without salt 119 17 0 1.8 4.8
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated 61 8 -3 0.5 4.5
Catsup 89 4 -5 0.4 4.2
Potatoes, hashed brown, home-prepared 38 5 -3 0.2 3.5
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 123 4 -2 0.6 2.9
Corn, sweet, yellow, cooked, boiled, drained, without salt 104 6 -1 0.5 2.8
Vegetables, mixed, frozen, cooked, boiled, drained, without salt 154 5 -2 1.3 2.7
Peas, green, frozen, cooked, boiled, drained, without salt 128 13 3 1.9 2.0
GoutPal Imaginary Standard 100 Kcal Serving 100 3 -2 0.9 1.9
Potato puffs, frozen, oven-heated 52 2 -1 0.3 1.5
Corn, sweet, yellow, canned, whole kernel, drained solids 127 2 0 0.7 1.4
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 147 6 2 1.7 0.4
Pickle relish, sweet 77 1 0 0.7 0.3

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:

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