Is walnut bad for high uric acid? A detailed dietary guide

December 25, 2025 •

4 min read

An ounce of walnuts contains only about 7 milligrams of purines, classifying them firmly as a low-purine food that does not contribute to elevated uric acid levels. This counters the common myth that nuts are universally harmful for those with hyperuricemia or gout.

Quick Summary

Walnuts are beneficial for managing high uric acid due to their low purine levels and high content of anti-inflammatory omega-3s, which can help reduce painful gout symptoms.

Key Points

Low Purine Content: Walnuts contain very low levels of purines, the compounds that break down into uric acid, making them safe for a gout-friendly diet.
Anti-Inflammatory Omega-3s: Rich in omega-3 fatty acids, walnuts help reduce the inflammation often associated with painful gout attacks.
Contributes to Overall Health: Their nutritional profile, including antioxidants and fiber, supports heart and kidney health, which is crucial for managing uric acid long-term.
Consume in Moderation: Despite their benefits, walnuts are calorie-dense, so portion control is important to avoid weight gain, which can impact uric acid levels.
Supports Uric Acid Management: Incorporating walnuts into a balanced diet, alongside proper hydration and other low-purine foods, can be a valuable part of a holistic management strategy.
Not a Cure-All: While beneficial, walnuts are a dietary support, not a replacement for medical treatment or professional advice regarding high uric acid levels.

Understanding Uric Acid and Purines

Uric acid is a natural waste product created when the body breaks down purines. Purines are chemical compounds found in many foods and are also produced by the body naturally. Normally, uric acid is dissolved in the blood, filtered by the kidneys, and excreted in urine.

The Link Between Diet and Uric Acid

When the body produces too much uric acid or the kidneys cannot eliminate it efficiently, it can build up in the blood, a condition known as hyperuricemia. High levels of uric acid can lead to painful conditions, most notably gout, where uric acid crystals form in the joints. For this reason, dietary management often involves limiting foods with very high purine content. Key high-purine culprits include organ meats, certain seafood (like sardines and anchovies), red meat, and alcohol (especially beer).

The Truth About Walnuts and High Uric Acid

Contrary to some misconceptions, walnuts are not bad for high uric acid and are in fact a recommended component of a healthy diet for individuals managing this condition. Their low purine content and potent anti-inflammatory properties make them a valuable food choice.

Walnut's Low Purine Content

As a tree nut, walnuts contain very low levels of purines, with one ounce providing only about 7 milligrams. This is significantly less than the 50 milligrams per serving threshold used to classify low-purine foods. Regular consumption, therefore, does not contribute to the uric acid build-up that can trigger gout flare-ups. The Arthritis Foundation confirms that nuts are a suitable option for those on a purine-restricted diet.

Anti-Inflammatory Benefits of Walnuts

Walnuts are particularly rich in omega-3 fatty acids, especially alpha-linolenic acid (ALA), known for its powerful anti-inflammatory effects. For gout sufferers, this is a major benefit, as inflammation is a hallmark of gout attacks. By helping to reduce inflammation, the omega-3s in walnuts can potentially alleviate some of the swelling and pain associated with high uric acid levels.

Walnuts vs. Other Foods for Uric Acid

To put the benefits of walnuts into context, here is a comparison with other common dietary items based on purine content and potential impact on uric acid levels.


Food Category	Examples	Purine Content	Impact on Uric Acid	Potential Benefit for Uric Acid Management
Low-Purine Nuts	Walnuts, almonds, cashews	Low (e.g., 7mg/oz walnuts)	Safe for consumption; does not increase levels.	High in anti-inflammatory omega-3s and fiber.
Organ Meats	Liver, kidneys, sweetbreads	Very High	Significantly increases uric acid production.	None. Should be avoided.
Certain Seafood	Anchovies, sardines, scallops	High	Increases uric acid levels.	Limit or avoid during active gout.
Low-Fat Dairy	Milk, yogurt	Low	May help lower uric acid levels.	Contains amino acids that aid uric acid excretion.
Cherries	Fresh or tart cherry juice	Very Low	Proven to lower uric acid and reduce gout attacks.	Contain potent antioxidants and anti-inflammatory compounds.

Incorporating Walnuts into a Gout-Friendly Diet

Adding walnuts to your diet is simple and can be a delicious way to support your uric acid management goals. A handful (around 25-30g) is a recommended portion size.

Practical Tips for Eating Walnuts

Snack on them: A small handful of raw or dry-roasted, unsalted walnuts is a perfect mid-day snack.
Add to salads: Sprinkle chopped walnuts over a leafy green salad for extra crunch and nutrients.
Mix into oatmeal or yogurt: Combine walnuts with low-fat yogurt, berries, and whole-grain oats for a balanced breakfast.
Create a trail mix: Combine walnuts with other low-purine items like almonds and dried fruits (in moderation).

The Importance of Moderation

While walnuts are beneficial, they are also calorie-dense due to their healthy fats. Excessive intake could lead to weight gain, and excess body weight is a known risk factor for higher uric acid levels. Therefore, sticking to recommended portion sizes is crucial for maximizing benefits without unintended side effects.

Other Dietary Strategies for Uric Acid Management

Including walnuts is just one piece of the puzzle. A holistic approach is most effective:

Stay Hydrated: Drinking plenty of water helps the kidneys flush out excess uric acid.
Increase Fiber: Foods high in fiber, such as whole grains and vegetables, can help absorb purines and aid in their removal.
Boost Vitamin C: Found in citrus fruits and berries, Vitamin C can also help lower uric acid levels.
Limit Fructose: Sugary drinks and foods containing high-fructose corn syrup can raise uric acid.

The Broader Health Benefits of Walnuts

Beyond managing uric acid, walnuts offer numerous other health advantages that contribute to overall well-being, which is especially important for those with chronic conditions like gout. They are a powerhouse of nutrients, including fiber, protein, antioxidants, and a variety of vitamins and minerals. The omega-3s are excellent for heart health, helping to lower blood pressure and improve cholesterol levels. These cardiovascular benefits are significant, as people with gout often have a higher risk of heart problems. Furthermore, walnuts support brain health and can help manage weight, both of which are related to better uric acid control. The antioxidants in walnuts also fight oxidative stress, another factor linked to inflammation and high uric acid levels.

Conclusion

Far from being harmful, walnuts are a safe and beneficial food for individuals with high uric acid or gout. Their inherently low purine content ensures they do not contribute to the problem, while their high omega-3 fatty acid profile actively helps combat inflammation associated with gout flare-ups. When consumed in moderation as part of a balanced diet rich in fruits, vegetables, and whole grains, walnuts can be a valuable ally in managing uric acid levels and supporting overall health. Remember to always consult a healthcare professional or registered dietitian for personalized advice tailored to your specific health needs.

This article is intended for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before making any significant changes to your diet. For further reading on dietary approaches to managing gout, consider resources like the National Kidney Foundation.

Frequently Asked Questions

Yes, walnuts are considered a safe and healthy food for people with gout because they are low in purines. Their omega-3 content can also help reduce inflammation and pain associated with gout flare-ups.

A small handful, approximately 25-30 grams, is a good daily portion. This provides nutritional benefits without excessive calories, which is important for managing overall weight and uric acid levels.

Walnuts are primarily beneficial because they don't contribute to higher uric acid levels due to their low purine content. Some research even suggests a potential inverse relationship between walnut intake and hyperuricemia risk, but more importantly, their anti-inflammatory properties can manage symptoms.

Yes, most tree nuts, including almonds and cashews, are also low in purines and are considered safe for a diet aimed at managing high uric acid. Almonds are particularly low in purines, similar to walnuts.

You should limit or avoid foods very high in purines, such as red meat, organ meats, certain seafood (like anchovies and sardines), alcohol (especially beer), and items with high-fructose corn syrup.

While some nuts contain oxalates, which can contribute to kidney stones in predisposed individuals, walnuts are considered lower in oxalates than other nuts like almonds. Moderate consumption is generally not a concern for most people with healthy kidneys.

Soaking walnuts can aid nutrient absorption, and some traditional practices suggest it, but there is no definitive scientific evidence that it significantly alters the effect on uric acid levels compared to unsoaked walnuts.