The gout friendly vegetables table 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 to first make sure you are eating a healthy balanced diet. Then you might want to tweak that diet to help support your gout treatment plan. 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. You 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|
|Vegetable juice cocktail, canned||526||286||-17||1.5||107.3|
|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|
|Kale, cooked, boiled, drained, without salt||357||146||-15||3.2||56.4|
|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|
|Tomatoes, red, ripe, canned, packed in tomato juice||588||55||-21||5.7||28.2|
|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|
|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|
|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|
|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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