Tofu
Protein — purine content 28mg per 100g
Low Purine
28
mg/100g
Excellent choice — low purine plant protein.
Diet Advice
Tofu is an excellent plant-based protein source with very low purines. It fits easily into a regular rotation.
Recommended Preparation
Stir-fried with vegetables, added to soups, or grilled.
Data source: USDA FoodData Central; Arthritis Foundation. Purine value: 28mg per 100g of Tofu (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
Tofu: is it high in purines?
Tofu: 28mg 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 Tofu during a gout flare?
Yes. At 28mg per 100g the purine load is well inside the low band, so there is no need to leave Tofu 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 Tofu?
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.