Do black chickpeas cause uric acid concerns?

November 9, 2025 •

4 min read

According to a 2017 review published in the American Journal of Lifestyle Medicine, the purines found in plant-based foods, unlike those from meat and seafood, are generally not associated with an increased risk of gout. This is an important distinction when considering if do black chickpeas cause uric acid issues for those concerned with their levels.

Quick Summary

For most healthy individuals, moderate consumption of black chickpeas does not raise uric acid to concerning levels. As a plant-based protein, their purines are processed differently by the body compared to animal-based sources.

Key Points

Plant-based Purines are Different: Purines from black chickpeas (legumes) are not associated with the same uric acid increase as purines from animal sources like red meat or seafood.
Moderation is Key: While generally safe, those with existing hyperuricemia or gout should consume black chickpeas in moderation and not in excessive amounts.
Nutritional Benefits: Beyond the uric acid concern, black chickpeas offer significant health benefits, including being rich in fiber, protein, and antioxidants, which aid in digestion and reduce inflammation.
Mitigating Factors: The fiber and other compounds in legumes help mitigate the impact of purines on uric acid levels. Cooking methods like boiling can also help reduce purine content.
Holistic Approach: Managing uric acid is about more than just one food. Hydration, weight management, and limiting alcohol and sugary drinks are more critical factors for overall uric acid control.
Focus on What to Avoid: Major culprits for uric acid accumulation include organ meats, shellfish, red meat, and high-fructose beverages. Focusing on limiting these is more impactful than restricting moderate-purine plant foods.

Understanding Uric Acid and Purines

Uric acid is a natural byproduct formed in the body from the breakdown of compounds known as purines. While purines are naturally synthesized by the body, they also enter the body through food consumption. In healthy individuals, the kidneys efficiently filter uric acid out of the blood and excrete it through urine. When the body either produces too much uric acid or fails to excrete enough, a condition called hyperuricemia can occur. Hyperuricemia is the main risk factor for gout, a painful form of arthritis where uric acid crystals accumulate in the joints.

The Role of Black Chickpeas (Kala Chana)

Black chickpeas, known as kala chana, are a nutritious legume celebrated for their high content of protein, dietary fiber, and essential minerals. As with all legumes and plant-based foods, they do contain purines. However, the purine content in chickpeas is considered to be in the moderate category, significantly lower than the high levels found in organ meats, certain types of seafood, and red meat. More importantly, the effect of plant-based purines on uric acid levels differs from that of animal-based purines. The fiber and other compounds present in plant foods appear to mitigate the impact of their purines, which is why numerous studies have found no association between the consumption of high-purine vegetables and an increased risk of hyperuricemia or gout.

For those with existing hyperuricemia or a history of gout, moderation is still advised. Small portions of boiled black chickpeas can be a safer alternative to other pulses with harder-to-digest moderate purine content. For example, studies have shown that boiling chickpeas can help reduce their purine content.

Factors Influencing Uric Acid Beyond Diet

While diet is a factor, many other elements contribute to uric acid levels. These modifiable lifestyle factors are often more influential than moderate-purine plant foods for most people. An overall healthy lifestyle, in conjunction with a balanced diet, is the most effective approach for managing uric acid levels.

Hydration: Drinking plenty of fluids, especially water, is crucial. It helps the kidneys flush out excess uric acid, preventing crystal formation.
Weight Management: Maintaining a healthy body weight is vital. Gradual weight loss can help manage uric acid levels, whereas crash diets should be avoided.
Alcohol Intake: Limiting or avoiding alcohol is strongly recommended. Alcohol, particularly beer, increases uric acid production and inhibits its excretion.
Fructose and Sugary Drinks: High consumption of fructose, often found in sugary drinks and processed foods, can raise uric acid levels.
Type of Purine: The type of purine matters. As mentioned, the uricogenic effect of plant-based purines differs from animal-based sources.
Vitamin C: Adequate intake of Vitamin C, found in many fruits and vegetables, may help lower uric acid levels.

A Comparison of Food Purine Sources

To put the purine content of black chickpeas into perspective, it's helpful to compare it with other common food sources. This table highlights how different food categories can affect uric acid levels.


Food Category	Example Foods	Typical Purine Content	Impact on Uric Acid	Considerations for Gout Patients
High-Purine Animal Foods	Organ meats (liver, kidneys), certain seafood (anchovies, sardines), red meat	Very high (>200 mg per 100g)	Significant increase in uric acid and gout risk	Strict limitation or avoidance, especially during flare-ups
Moderate-Purine Plant Foods	Black chickpeas, lentils, spinach, cauliflower, mushrooms	Moderate (~50-150 mg per 100g)	Generally no increase in risk; protective effect possible	Safe in moderation for most; soaking and boiling can reduce content
Low-Purine Foods	Fruits (cherries, berries), dairy, eggs, most vegetables	Low (<50 mg per 100g)	Negative or neutral association with gout risk	Encouraged for consumption as part of a balanced diet

The Verdict on Black Chickpeas and Uric Acid

In summary, the notion that black chickpeas cause uric acid issues is largely a misconception for the general population. While they do contain moderate levels of purines, multiple studies indicate that plant-based purines do not pose the same risk for elevated uric acid as animal-based sources. For healthy individuals, enjoying black chickpeas as part of a balanced diet is perfectly safe. The fiber, antioxidants, and other protective compounds in legumes help balance any potential purine effect.

For those with hyperuricemia or gout, moderation is sensible, along with focusing on overall dietary patterns and lifestyle factors. Instead of eliminating legumes entirely, incorporating low-fat dairy, plenty of water, and vitamin C-rich foods is more beneficial for managing uric acid levels. This evidence-based approach ensures that you can still enjoy the nutritional benefits of black chickpeas while actively managing your health concerns.

Note: This article is for informational purposes only. Individuals with pre-existing medical conditions like gout or chronic kidney disease should consult a healthcare professional or registered dietitian for personalized dietary advice.

Conclusion: A Balanced Perspective

While the association between high-purine foods and uric acid levels is well-documented, the source of the purine is a critical detail that is often overlooked. Black chickpeas, as a plant-based food, do not have the same negative impact on uric acid as high-purine animal products. For most people, consuming them in moderation is part of a healthy, balanced diet that supports overall health without causing undue concern over uric acid. By prioritizing hydration, managing weight, and limiting known culprits like alcohol and sugary drinks, individuals can effectively manage their uric acid levels while enjoying the nutritional advantages of legumes like kala chana. Research consistently shows that a diet rich in vegetables, including moderate-purine ones, is not linked to an increased risk of gout. For more detailed information on plant-based diets and uric acid, consult reliable resources like the NIH article: Uric Acid and Plant-Based Nutrition.

Frequently Asked Questions

For most healthy individuals, moderate consumption of black chickpeas does not cause a significant rise in uric acid. The body processes plant-based purines differently, and other components in the legume, like fiber, can help.

Yes, they are generally safe in moderation for individuals with gout. However, it is always recommended to consult a doctor or dietitian for personalized dietary advice. Soaking and boiling them can also be helpful.

The purines from black chickpeas and other plants have been shown to have a much smaller effect on increasing uric acid compared to purines from animal sources like red meat and seafood. Additionally, the fiber in chickpeas helps mitigate this effect.

Yes, some preparation methods like soaking and boiling can help reduce the purine content in legumes, including black chickpeas. This can be a beneficial practice for those managing gout.

Limiting high-purine animal products (like organ meats and certain seafood) and foods high in fructose (sugary drinks) is generally far more effective for managing uric acid than restricting plant-based foods like chickpeas.

A well-planned vegan diet is often associated with lower uric acid levels compared to a Western diet rich in animal products. While some plant foods contain moderate purines, their overall effect is typically negligible for most individuals.

Foods that help manage uric acid include low-fat dairy products, vitamin C-rich fruits like cherries and berries, plenty of water, and most vegetables. A balanced, plant-rich diet is generally recommended.