Wild Rice
Grains — purine content 30mg per 100g
Low Purine
30
mg/100g
Yes — low purine, high fiber.
Diet Advice
Wild rice is low in purines and rich in fiber, protein, and minerals. A nutritious gout-friendly grain choice.
Recommended Preparation
As a side dish, in soups, or mixed with brown rice.
Low Purine Alternatives
Data source: USDA FoodData Central. Purine value: 30mg per 100g of Wild Rice (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
Wild Rice: is it high in purines?
Wild Rice: 30mg 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 Wild Rice during a gout flare?
Yes. At 30mg per 100g the purine load is well inside the low band, so there is no need to leave Wild Rice 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 Wild Rice?
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.