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

H

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 don’t want to eat 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.

Vegan Foods High in Purines to Avoid

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
Foodstuffs Part Total 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
Spinach Young leaf 171.8
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
Miso Red miso 63.5
Bamboo shoot Upper part 63.3
Sprouts (with bean)   57.3
Cauliflower   57.2
Japanese pumpkin   56.6
Asparagus Upper part 55.3
Soy sauce Light color 55.3
Deep-fried tofu   54.4
Spinach Leaf 51.4
Eggplant   50.7
Peanut   49.1
Miso White miso 48.8
Bean curd lees (Okara)   48.6
Green soybean   47.9
Kombu   46.4
Soy sauce Dark color 45.2
Barley   44.3
Japanese leek (negi)   41.4
Perilla leaves (shiso)   41.4
Gumbo (okura)   39.5
Komatsuna Young leaf 39
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 shoot Lower part 30.8
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
Komatsuna Leaf 10.6
Asparagus Lower part 10.2
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

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

Both Nori and Wakame is a type of seaweed.

Considering it’s hard to eat a lot of parsley, that’s not much of a concern either.

But the other 2 are more interesting.

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.

The other food high in purines was 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.

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 C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

Add comment