Oats
Grains — purine content 25mg per 100g
Low Purine
25
mg/100g
Yes — low purine; portion size still counts.
Diet Advice
Oats sit at about 25mg purine per 100g. Some diet tables flag oats and wheat bran as moderate purine, but whole grains are recommended on a gout diet: cohort data link whole-grain cereals, oatmeal and added bran with lower gout risk, probably through better insulin sensitivity and weight control.
Recommended Preparation
Porridge with berries or nuts, or overnight oats. Choose plain rolled oats over sweetened instant sachets.
Data source: USDA FoodData Central; Academy of Nutrition and Dietetics, Nutrition Care Manual — Gout. Purine value: 25mg per 100g of Oats (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
Oats: is it high in purines?
Oats: 25mg 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 Oats during a gout flare?
Yes. At 25mg per 100g the purine load is well inside the low band, so there is no need to leave Oats 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 Oats?
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.