How to Eat a Vegan Diet Low in Purine [Food List]

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Purines from food are broken down into uric acid in the body.

In normal amounts, this is no problem, but in some cases, it can lead to conditions like gout.

It’s one of the reasons that some people are worried about eating too much tofu.

This isn’t a huge issue on a vegan diet since most foods high in purines are animal products, but if you have a good reason to limit your intake, the data below on this page will help.

Amount of Purines in Vegan Foods

You can’t look up purine content like you can for common nutrients like vitamin C or iron.

However, some studies have researched and published values for different foods.

This study in particular summed up the work of many others. I’ve summarized the total purine content for all the vegan foods it listed in the table below.

For reference:

  • very large amount of purines is considered more than 300 mg/100 g
  • large amount of purines is considered between 200-300 mg/100 g
FoodPartTotal Purines (mg/100 g)
Nori 591.7
Shiitake (dried) 379.5
Freeze-dried tofu 293.1
Parsley 288.9
Wakame 262.4
Soybean (dried) 172.5
SpinachYoung leaf171.8
Hijiki 132.8
Broccoli sprout 129.6
Fermented soybean (Natto) 113.9
Azuki bean (dried) 77.6
Buckwheat flour 75.9
White radish sprouts 73.2
Broccoli 70
Green pepper 69.2
MisoRed miso63.5
Bamboo shootUpper part63.3
Sprouts (with bean) 57.3
Cauliflower 57.2
Japanese pumpkin 56.6
AsparagusUpper part55.3
Soy sauceLight color55.3
Deep-fried tofu 54.4
SpinachLeaf51.4
Eggplant 50.7
Peanut 49.1
MisoWhite miso48.8
Bean curd lees (Okara) 48.6
Green soybean 47.9
Kombu 46.4
Soy sauceDark color45.2
Barley 44.3
Japanese leek (negi) 41.4
Perilla leaves (shiso) 41.4
Gumbo (okura) 39.5
KomatsunaYoung leaf39
Rice (unpolished) 37.4
Broad bean 35.5
Bean sprouts 35
Rice (with the bud) 34.5
Almond 31.4
Tofu (Momen, chilled) 31.1
Bamboo shootLower part30.8
Rice (polished) 25.9
Flour (bread flour) 25.8
Flour (pastry flour) 25.8
Soymilk 22
Tofu (Momen, 3 min boiled) 21.9
Tofu (Kinu) 20
Garlic chives (nira) 19.4
Green-peas (canned) 18.8
Avocado 18.4
Garlic 17
Sweet potato 17
Flour (cake flour) 15.7
Cladosiphon okamuranus(Mozuku) 15.4
Zucchini 13.1
Corn 11.7
KomatsunaLeaf10.6
AsparagusLower part10.2
Balsam pear (goya) 9.9
Cucumber 9.4
Japanese ginger (myoga) 7.8
Chinese cabbage 7
Potato 6.5
Cabbage 3.2
Cherry tomato 3.1
Banana 3
Ginger 2.3
Onion 2.3
Carrot 2.2
Strawberry 2.1

Vegan Foods High in Purines

There are only 5 foods on the list that were either “high” or “very high” in purines.

  1. Nori/Wakame – Both Nori and Wakame is a type of seaweed.
  2. Parsley – Considering it’s hard to eat a lot of parsley, that’s not much of a concern either.
  3. Frozen tofu – Only frozen tofu was very high in purines. Other forms of tofu ranked much lower. I would assume this is because freezing tofu changes its structure.
  4. Mushrooms (dried shiitake mushrooms) Note that several mushroom varieties were listed in the study, all fairly high in purines, but I didn’t include them because I didn’t want a large part of the list to be the same type of food.

Any other vegan food has a relatively low amount of purines in them.

The majority of vegan foods are low in purines, so if you’d like to eat a vegan low purine diet, it shouldn’t be hard.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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