Can I Eat Walnuts if I Have High Uric Acid?

January 7, 2026 •

4 min read

According to research, high levels of uric acid, a condition known as hyperuricemia, can lead to painful issues like gout and kidney stones. A balanced diet low in purines, the compound that breaks down into uric acid, is crucial for management. For those asking, "can I eat walnuts if I have high uric acid?", the answer is a resounding yes, as they are a low-purine option known for their health benefits.

Quick Summary

This article explores how walnuts and other low-purine nuts fit into a diet for high uric acid. It details their nutritional profile, anti-inflammatory properties, and appropriate consumption guidelines. We also compare walnuts to other nuts, discuss foods to limit, and emphasize the importance of hydration for uric acid management.

Key Points

Walnuts are Low in Purines: Containing only about 7 mg of purines per ounce, walnuts are a safe and low-risk food for people with high uric acid.
Walnuts Contain Anti-inflammatory Omega-3s: The omega-3 fatty acids in walnuts can help reduce inflammation, which is often associated with elevated uric acid levels and gout.
Practice Moderation: Although beneficial, walnuts are high in calories, so they should be consumed in moderation as part of a balanced diet to avoid unwanted weight gain.
Stay Hydrated: Beyond eating walnuts, drinking plenty of water is essential for helping your kidneys effectively flush out excess uric acid from your system.
Combine with Other Healthy Habits: For best results, integrate walnut consumption with other healthy habits, such as limiting sugary drinks and high-purine foods, maintaining a healthy weight, and exercising regularly.

Understanding Uric Acid and Purines

Uric acid is a waste product that forms when your body breaks down purines. Purines are natural chemical compounds found in many foods and are also produced by the body. Normally, uric acid dissolves in the blood and is filtered out by the kidneys through urine. However, if your body produces too much uric acid or your kidneys can't excrete it efficiently, levels can rise, leading to hyperuricemia. This can cause the formation of uric acid crystals in joints, resulting in the painful condition of gout. Dietary management is a key component of controlling these levels, with special attention paid to foods high in purines, such as organ meats, some seafood, and certain alcohols.

The Low-Purine Profile of Walnuts

Walnuts are considered a low-purine food, making them an excellent choice for individuals managing high uric acid. An ounce of walnuts contains only about 7 milligrams of purines, which is well below the threshold for moderate-purine foods. This low-purine count means they will not significantly contribute to the body's uric acid load. In fact, many experts and studies point to nuts, including walnuts, as safe and beneficial additions to a diet designed to control uric acid.

Walnuts' Role in Reducing Inflammation

Beyond their low purine content, walnuts offer another key benefit for those with high uric acid: potent anti-inflammatory properties. A high uric acid level is often associated with inflammation in the body, which contributes to the pain and swelling of gout attacks. Walnuts are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which possess powerful anti-inflammatory effects. Regular consumption of these healthy fats can help mitigate some of the inflammatory responses linked to elevated uric acid, providing potential relief from gout symptoms.

How to Incorporate Walnuts into Your Diet

Adding walnuts to your daily routine can be simple and delicious. The key is moderation, as with all calorie-dense foods.

As a snack: A small handful of plain walnuts is a quick, healthy snack that can keep you feeling full and satisfied.
In salads: Sprinkle chopped walnuts over salads for added texture and a nutty flavor.
In breakfast foods: Add them to oatmeal, yogurt, or whole-grain cereals.
In smoothies: Blend a few walnuts into your morning smoothie for a nutrient boost.
In baked goods: Use them in healthy, whole-grain muffins or bread recipes.

Comparison: Walnuts vs. Other Nuts for Uric Acid

When choosing nuts, it's helpful to compare their purine content and overall nutritional benefits. While walnuts are a standout choice, other nuts can also be beneficial in moderation.


Nut	Purine Content (approx. mg/100g)	Key Benefits for Uric Acid	Recommended for High Uric Acid?
Walnuts	~10-25 mg	Anti-inflammatory omega-3s, low purine	Yes (excellent choice)
Almonds	~17-31 mg	Antioxidants, fiber, vitamin E, low purine	Yes (excellent choice)
Cashews	~10 mg	Magnesium for kidney function, low purine	Yes (in moderation)
Pistachios	~25 mg	Antioxidants, low purine	Yes (in moderation)
Peanuts	~49 mg	Protein, low purine	Yes (in moderation)

It is important to note that specific purine values can vary based on sourcing and data. Always prioritize raw, unsalted nuts to avoid excess sodium and other additives that can impact blood pressure.

Important Lifestyle Considerations

Managing high uric acid is about more than just food choices; it requires a comprehensive approach. Consider these other vital habits alongside your dietary changes:

Stay hydrated: Drinking plenty of water helps your kidneys flush out excess uric acid from your body.
Limit alcohol: Especially beer and spirits, which are known to increase uric acid levels.
Maintain a healthy weight: Excess weight can increase uric acid production, so weight management is crucial.
Avoid high-fructose foods: Sugary drinks and foods containing high-fructose corn syrup can raise uric acid levels.
Limit other high-purine foods: This includes organ meats (like liver), red meat, and some types of seafood (like anchovies).
Consult a doctor: While diet is important, it should not replace medical treatment for conditions like gout. Always consult your healthcare provider to create the best plan for you.

Conclusion

For individuals with high uric acid, walnuts are not only safe but can be a beneficial part of a healthy diet due to their low purine content and powerful anti-inflammatory properties. By incorporating them in moderation and making other healthy lifestyle choices, you can effectively manage your uric acid levels and potentially reduce the risk of related complications like gout. Remember, dietary management is one piece of the puzzle, and it should always be combined with medical advice from a healthcare professional. Read more about low-purine diets for uric acid management on reputable health sites.

Frequently Asked Questions

Most tree nuts, including walnuts, almonds, and cashews, are low in purines and are generally safe for individuals with high uric acid. They can be consumed in moderation as part of a balanced diet. However, always consume them in their raw, unsalted form to avoid excessive sodium.

A small handful, approximately 1 to 2 ounces (or a quarter to half a cup), is generally considered a moderate and healthy serving for daily consumption. This provides the benefits without contributing excessive calories.

While walnuts are a healthy food for managing uric acid, they are not a cure or primary treatment for gout or hyperuricemia. Their role is supportive, as part of a balanced diet and overall healthy lifestyle. Always consult a healthcare professional for a proper treatment plan.

Certain nuts are higher in purines than others, but most commonly consumed nuts are considered low-purine. The main culprits for raising uric acid are high-purine animal-based foods like organ meats and some seafood, along with sugary beverages and alcohol. Focusing on limiting these is more critical than avoiding nuts.

The anti-inflammatory effects of walnuts come primarily from their high content of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). These healthy fats help combat the oxidative stress and inflammation that often accompany high uric acid levels and trigger gout flare-ups.

For managing high uric acid, raw, unsalted walnuts are the best option. This ensures you get the full nutritional benefits without the addition of salt or other additives that can affect blood pressure.

The key takeaway is that walnuts are a safe and healthy dietary choice for people with high uric acid. They are low in purines and rich in anti-inflammatory omega-3s, which can support overall health and help manage symptoms. As with any food, moderation is key.