Pumpkin Seeds
Nuts — purine content 25mg per 100g
Low Purine
25
mg/100g
Yes — low purine, mineral-rich.
Diet Advice
Pumpkin seeds are low in purines and rich in magnesium, zinc, and healthy fats. A good gout-friendly snack in moderation.
Recommended Preparation
Roasted as a snack, in salads, or baked goods. Watch portion due to calories.
Low Purine Alternatives
- Sunflower Seeds (17mg)
Data source: USDA FoodData Central. Purine value: 25mg per 100g of Pumpkin Seeds (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
Pumpkin Seeds: is it high in purines?
Pumpkin Seeds: 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 Pumpkin Seeds 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 Pumpkin Seeds 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 Pumpkin Seeds?
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.