Quinoa
Grains — purine content 38mg per 100g
Low Purine
38
mg/100g
Yes — low purine; portion size still counts.
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
Quinoa: is it high in purines?
Quinoa: 38mg 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 Quinoa during a gout flare?
Yes. At 38mg per 100g the purine load is well inside the low band, so there is no need to leave Quinoa 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 Quinoa?
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.