Which beans are low in uric acid? Your definitive guide to low-purine legumes

November 20, 2025 •

4 min read

While it was once thought that all beans should be avoided on a gout-friendly diet, recent research indicates that plant-based purines do not pose the same risk as those from meat and seafood. Understanding which beans are low in uric acid and how to incorporate them safely is key for managing gout and maintaining a healthy diet.

Quick Summary

This article explores beans that are low to moderate in purine content, including chickpeas, lima, pinto, and red beans. It explains how plant-based proteins, unlike animal sources, are generally safe for individuals managing uric acid levels. Essential dietary strategies and preparation methods for safely enjoying legumes are also covered.

Key Points

Chickpeas are your top choice: With some of the lowest purine levels among all beans, chickpeas are excellent for a uric acid-conscious diet.
Not all beans are created equal: While some beans like chickpeas are very low in purines, others like lentils and black-eyed peas have moderate levels and should be consumed in moderation.
Plant-based is better than animal-based: Research shows that purines from beans and other plants do not raise gout risk like those from red meat and seafood do.
Preparation matters: Soaking, sprouting, and cooking methods can help reduce the purine content in beans and improve digestibility.
Dietary context is key: A balanced diet with adequate hydration and reduced intake of animal products is more important for managing uric acid than completely avoiding beans.
Portion control is prudent: Even with low-purine options, keeping serving sizes moderate is a smart strategy, particularly for those with a history of gout flare-ups.

Understanding Uric Acid and Purines

Uric acid is a waste product created when the body breaks down purines, which are natural substances found in many foods. For most healthy people, uric acid is processed and eliminated by the kidneys. However, for those with conditions like gout, the body may not remove excess uric acid efficiently, leading to a build-up in the blood. High levels can cause painful joint inflammation and crystal deposits, known as a gout attack.

For decades, conventional wisdom suggested that anyone with high uric acid should avoid all high-purine foods, including many legumes. This advice, however, was often based on the purine content of uncooked beans, which is misleading, and did not differentiate between animal and plant sources. Modern research clarifies that while beans do contain purines, the purines from plant-based sources behave differently in the body and do not increase the risk of gout attacks in the same way as those from red meat or organ meats. In fact, beans and other plant proteins are a cornerstone of a healthy diet that can help manage uric acid levels.

The Low-Purine Bean Breakdown

Choosing the right legumes and understanding portion sizes is crucial for a low-purine diet. The following list breaks down beans from lowest to moderate purine content, helping you build a smart and delicious meal plan.

Truly Low-Purine Beans

These options are excellent choices for people managing uric acid levels and can be included regularly in your diet. Based on a standard half-cup serving size of cooked beans, their purine content is minimal.

Chickpeas (Garbanzo Beans): Often cited as one of the best options, chickpeas have a very low purine level, around 19 mg per half-cup serving. They are a versatile source of protein and fiber. A recent study even confirmed that hummus and chickpeas are generally safe for those with high uric acid.
Lima Beans: Another solid choice, lima beans contain approximately 49 mg of purines per half-cup serving. They offer a creamy texture and are a good source of fiber.
Red Kidney Beans: With about 55 mg of purines per half-cup, red kidney beans are perfectly suitable for a gout-friendly diet. Studies have even shown an inverse association between non-soy legumes, including kidney beans, and serum uric acid levels.
Pinto Beans: Pinto beans also fall into the safer category, containing around 57 mg of purines per half-cup. They are also a good source of folic acid, which may help to lower uric acid naturally.

Moderate-Purine Beans to Enjoy in Moderation

While these legumes have slightly higher purine content than the truly low-purine beans, they are still considered safe in moderation due to being plant-based. They are a better protein source than meat for managing uric acid.

Lentils: Containing moderate purine levels (around 70 mg per half-cup, depending on the variety), lentils can be safely enjoyed in moderation. They are a nutritional powerhouse, rich in fiber and other plant compounds.
Black-Eyed Peas: These legumes have a higher moderate purine level, over 70 mg per half-cup serving. Keep portions modest, especially during a gout flare-up.
Black Beans: Often misunderstood, black beans are considered a low-to-moderate purine food and are safe to consume as part of a balanced diet.
Soybeans: Cooked soybeans generally have a moderate purine level (around 60 mg per half-cup). Soy-based products like tofu and soymilk are also safe options that have even been correlated with a reduced risk of hyperuricemia and gout.

A Comparison of Bean Purine Content

Understanding the purine levels per serving can help you make informed choices. The following table provides a quick comparison of various cooked beans, using approximate values based on a typical half-cup serving.


Bean Type	Approximate Purine Content (mg/half-cup serving)	Gout-Friendly Rating
Chickpeas	19 mg	Excellent
Lima Beans	49 mg	Good
Red Beans (Kidney)	55 mg	Good
Pinto Beans	57 mg	Good
Split Peas	>60 mg	Moderate
Soybeans	>60 mg	Moderate
Black-Eyed Peas	>70 mg	Moderate
Lentils	>70 mg	Moderate

The Broader Context of Your Diet

Legumes, even those higher in purines, are generally not linked to an increased risk of gout attacks, unlike high-purine animal proteins. The overall dietary pattern matters most. A balanced diet focused on fruits, vegetables, and whole grains is protective against gout. Hydration is also a critical factor, as plenty of water helps flush out excess uric acid from the kidneys. Choosing plant-based protein sources like beans and lentils over red and organ meats is one of the most effective strategies for managing uric acid levels.

Preparing Beans for a Low-Purine Diet

Proper preparation can further minimize purine levels and improve digestibility. The National Kidney Foundation notes that choosing legumes like beans and chickpeas is a good strategy for those managing gout. Here are some tips:

Soak Dried Beans: Soaking dried beans overnight and discarding the water before cooking can help reduce their purine content.
Boil and Rinse: Boiling beans and draining the cooking water, especially with canned varieties, is another way to help reduce the purine load.
Sprouting: Sprouting legumes like mung beans can make them more digestible and less acidic.
Control Portion Sizes: Even with lower-purine varieties, moderation is key. A half-cup serving of cooked beans is a standard recommendation.

Conclusion

In summary, modern dietary recommendations for managing high uric acid and gout have moved beyond a blanket avoidance of all beans. While legumes contain some purines, those from plant sources do not trigger gout attacks in the same way as animal purines. Truly low-purine beans include chickpeas, lima beans, red beans, and pinto beans, all of which are safe to consume regularly. Other varieties like lentils and black-eyed peas are safe in moderation, and plant-based protein sources are consistently shown to be a healthier choice than meat. By focusing on a balanced diet, staying hydrated, and preparing legumes appropriately, individuals can safely enjoy the many nutritional benefits of beans while effectively managing their uric acid levels. For more information on diet and gout, consult trusted resources like the National Kidney Foundation.

National Kidney Foundation: What to Eat (and Avoid) If You Have Gout

Frequently Asked Questions

Yes, current research suggests that regular, moderate consumption of beans is safe for most people with high uric acid or gout. Plant-based purines from beans do not raise uric acid levels in the same way as animal-based purines.

No, black beans are not considered high in purines. They fall into the low-to-moderate purine category, with approximately 70-100 mg of purines per 100g serving.

While all beans are safer than meat, you might consider limiting high-moderate purine varieties like lentils, black-eyed peas, and soybeans if you are sensitive to purine intake. Focus on low-purine options like chickpeas and red kidney beans instead.

No, this is a common myth. While some older advice suggested avoiding beans, multiple studies have since shown that the purines in legumes do not increase the risk of gout or hyperuricemia. In fact, a higher intake of beans has been associated with a lower serum urate level.

Yes, soaking dried beans overnight and then discarding the water before cooking is an effective way to help reduce their purine content.

Yes, hummus is generally safe. The primary ingredient, chickpeas, contains low purine levels. A typical serving of hummus is not likely to trigger gout symptoms.

The key difference is how the body processes them. Purines from plant sources like beans are less bioavailable and do not elevate serum uric acid levels or increase gout risk like the more readily absorbed purines found in red meat and seafood.