Quinoa
Grains — purine content 38mg per 100g
Low Purine
38
mg/100g
Yes — can be eaten freely.
Diet Advice
Quinoa is around 38mg purine per 100g — moderate on paper, but it is a plant food, and plant purines are not associated with higher gout risk. It is a whole grain with fibre and complete protein, which makes it a good base for meals when you are cutting back on meat.
Recommended Preparation
Rinse before cooking, then use as a side dish, in salads, or as a breakfast base. Fluff with a fork rather than stirring.
Data source: USDA FoodData Central; Li R, Asia Pac J Clin Nutr 2018 (dietary factors meta-analysis). Purine value: 38mg per 100g of Quinoa (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 Quinoa high in purines?
Quinoa is very low in purines, containing only 38mg 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 Quinoa during a gout flare?
Yes, Quinoa 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 Quinoa?
Quinoa 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.