Kale
Vegetables — purine content 34mg per 100g
Low Purine
34
mg/100g
Yes — can be eaten freely.
Diet Advice
Kale is low in purine at about 34mg per 100g and is dense in vitamin C, vitamin K and fibre. Leafy greens are encouraged on a gout diet — even high-purine greens such as spinach and asparagus were not linked to gout in the large cohort studies.
Recommended Preparation
Sauté lightly, massage raw into salads, or blend into smoothies. Long boiling turns it bitter.
Data source: USDA FoodData Central; Li R, Asia Pac J Clin Nutr 2018 (dietary factors meta-analysis); Choi HK, NEJM 2004. Purine value: 34mg per 100g of Kale (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
Is Kale high in purines?
Kale is very low in purines, containing only 34mg per 100g. It is classified as a low-purine food (under 50mg/100g) and can be safely enjoyed as part of a gout-friendly diet.
Can I eat Kale during a gout flare?
Yes, Kale is safe to eat during a gout flare. As a low-purine food, it will not increase uric acid levels or worsen your symptoms. It can be part of a gentle, anti-inflammatory diet during flare periods.
What are the best low-purine alternatives to Kale?
Kale is already a low-purine food, so you can enjoy it freely. For variety, consider other low-purine options like eggs, tofu, low-fat dairy, and most vegetables. These provide excellent nutrition without raising uric acid levels.