Brown Rice
Grains — purine content 30mg per 100g
Low Purine
30
mg/100g
Yes — low purine, healthier than white rice
Diet Advice
Brown rice is low in purines and higher in fiber and nutrients compared to white rice. A great staple food for gout patients.
Recommended Preparation
As a side dish with vegetables and lean protein. Rinse well before cooking.
Low Purine Alternatives
Data source: USDA FoodData Central. Purine value: 30mg per 100g of Brown Rice (Low purine, green zone).
See the full purine food classification table for all 142 foods, or read the low purine diet guide.
Frequently Asked Questions
Brown Rice: is it high in purines?
Brown Rice: 30mg of purines per 100g, well inside the low-purine band (under 50mg/100g) used on this site. That makes it a comfortable everyday choice in a gout-friendly diet, though portion size and the rest of the plate still count.
Can I eat Brown Rice during a gout flare?
Yes. At 30mg per 100g the purine load is well inside the low band, so there is no need to leave Brown Rice out during a flare. Light meals and enough fluid matter more here than avoiding a food like this.
What are the best low-purine alternatives to Brown Rice?
There is little to substitute here: the purine content already sits in the low band, so the aim is variety rather than replacement. Other low-purine options include tofu, low-fat dairy and most vegetables.