Kale
Vegetables — purine content 34mg per 100g
Low Purine
34
mg/100g
Yes — low purine; portion size still counts.
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
Kale: is it high in purines?
Kale: 34mg 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 Kale during a gout flare?
Yes. At 34mg per 100g the purine load is well inside the low band, so there is no need to leave Kale 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 Kale?
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.