Which Beans Are Lowest in Purines for a Gout-Friendly Diet?

November 3, 2025 •

4 min read

According to the National Kidney Foundation, plant-based proteins like beans and lentils do not raise the risk of gout in the same way as red or organ meat, despite containing moderate purine levels. Finding out which beans are lowest in purines can help individuals managing conditions like gout make informed dietary choices.

Quick Summary

This article details the purine content of various beans and legumes, highlighting options that are safe for low-purine diets. It clarifies misconceptions about plant-based proteins and gout risk, providing an overview of beans, their benefits, and optimal choices for managing uric acid levels.

Key Points

Kidney and Green Beans are Lowest: Cooked kidney and green beans have the lowest purine content among common varieties, making them excellent choices for a low-purine diet.
Chickpeas and Black Beans are Safe: Chickpeas and black beans contain moderate levels of purines but are not associated with increased gout risk, and are generally safe for consumption.
Lentils and Split Peas are Moderate-to-High: These legumes have higher purine counts than other beans, but plant-based proteins do not increase gout risk like animal proteins.
Plant Protein is Generally Safe: Studies show that consuming purine-rich plant foods like beans does not trigger gout attacks, in contrast to red meat and organ meat.
Focus on Hydration and Overall Diet: Proper hydration and a balanced diet rich in low-purine fruits, vegetables, and whole grains are crucial for managing uric acid levels effectively.
Consult a Healthcare Professional: For a personalized diet plan, especially if managing a condition like gout, consulting a doctor or dietitian is recommended.

Understanding Purines and Uric Acid

Purines are naturally occurring chemical compounds found in all living things, including plants and animals. When the body metabolizes purines, it produces uric acid as a byproduct. For most people, this process is harmless. However, for individuals with certain health conditions, like gout, an excess of uric acid can lead to the formation of painful crystals in the joints. While some foods are known to be very high in purines, such as red meat and certain types of seafood, legumes and other plant-based foods have a different effect.

Recent scientific studies show that, unlike animal proteins, purine-rich plant foods like beans do not seem to increase the risk of gout attacks. In fact, some research suggests that a higher intake of beans is associated with a reduced risk of hyperuricemia (high uric acid levels). This is likely due to the presence of other beneficial compounds, such as fiber and polyphenols, that may offset the purine content or affect how the body processes them. However, for those on a very strict low-purine diet, choosing beans with the lowest purine levels is still a good strategy.

Low Purine Beans to Consider

When focusing on the lowest purine beans, several varieties stand out based on available data. Many common beans are considered low-to-moderate in purine content, and studies suggest they are safe for those managing gout.

Top choices for low purine beans

Kidney Beans: At just 16 mg of purine per 100g, cooked kidney beans are one of the best options for a low-purine diet.
Green Beans: With 18 mg of purine per 100g, green beans (also known as string beans or French beans) are another excellent low-purine choice.
Chickpeas: Often known as garbanzo beans, cooked chickpeas have a modest purine content of 54 mg per 100g. Many sources categorize them as a low-to-moderate option that is safe for individuals with gout.
Black Beans: Research indicates that black beans are generally safe for people with gout and can be a good source of plant-based protein.
Thick Beans: Some dietary guides list cooked 'thick beans' with a purine content of 23 mg per 100g, making them a very low-purine choice.

Moderately purine-rich beans to eat in moderation

Some beans have slightly higher purine levels and should be consumed in moderation, especially if you are sensitive to purine intake. It's important to remember that these are still safer choices than high-purine animal products.

White Beans: These can have a higher purine count, with cooked versions around 75 mg per 100g.
Lentils: While nutritious, lentils are on the higher end of purine content for legumes, with mature cooked lentils containing about 84 mg per 100g. Still, studies have shown that plant-based proteins, including lentils, are not associated with increased gout risk like animal proteins.
Split Peas: Cooked green or sugar peas have about 63 mg of purine per 100g, making them a moderate option.

Comparison of Low and Moderate Purine Beans


Bean Type	Purine Content (mg per 100g, cooked)	Low/Moderate Purine Category	Notes
Kidney Beans	16	Low	Excellent choice for low-purine diets.
Green Beans	18	Low	Very low purine, safe for regular consumption.
Thick Beans	23	Low	Another solid low-purine option.
Chickpeas	54	Moderate	Safe for most, but pay attention to overall intake.
Split Peas	63	Moderate	Slightly higher purine, consume in moderation.
White Beans	75	Moderate	Higher end of the moderate range.
Lentils	84	Moderate/High	Highest on this list, but still generally safe for gout according to research.

The Role of Plant Protein in a Low-Purine Diet

For a long time, it was believed that all high-purine foods, regardless of source, should be avoided by individuals with gout. However, recent meta-analyses have shown that this is not the case for plant-based proteins. Studies indicate that consuming purine-rich vegetables and legumes is not linked to an increased risk of gout. The protective effects of other components in plant foods, such as antioxidants and fiber, may help to counteract the effects of purines. For instance, a diet emphasizing plant-based protein has been shown to reduce uric acid levels.

This evidence suggests that while it is wise to be mindful of overall purine intake, those managing gout do not necessarily need to eliminate all beans. Instead, they can prioritize the lowest-purine varieties and consume others in moderation as part of a balanced diet rich in other low-purine foods, such as fruits, whole grains, and low-fat dairy.

Conclusion

Making informed choices about the beans you consume is a key part of managing a low-purine diet. While many types of beans are perfectly safe, focusing on varieties with the lowest purine content, such as kidney beans and green beans, provides added assurance. Scientific research has debunked the myth that all purine-rich plant foods increase gout risk, instead highlighting the beneficial role of legumes in a balanced diet. Remember to incorporate plenty of low-purine fruits, vegetables, and whole grains, and stay well-hydrated to help your body manage uric acid levels effectively. For personalized dietary advice, it is always best to consult with a healthcare professional or registered dietitian. For more information, you can also consult resources like the National Kidney Foundation, which provides guidance on what to eat and avoid if you have gout.

Managing Your Diet with Low-Purine Beans

Prioritize kidney and green beans: These are among the lowest in purines, making them great for regular consumption.
Choose plant protein over animal protein: Opt for beans, lentils, and chickpeas instead of high-purine red and organ meats to reduce overall gout risk.
Hydrate adequately: Staying well-hydrated helps your kidneys flush out excess uric acid.
Eat in moderation: While most beans are safe, consuming high-purine legumes like lentils in moderation is a cautious approach for sensitive individuals.
Complement with low-purine foods: Combine beans with fruits, vegetables, and whole grains to create balanced, gout-friendly meals.
Avoid high-fructose corn syrup: This and other sugary drinks can increase uric acid levels.
Focus on overall dietary pattern: A holistic approach, rather than just focusing on single food items, is most effective for managing gout.

Frequently Asked Questions

For a low-purine diet, you should prioritize beans like cooked kidney beans (16 mg/100g) and green beans (18 mg/100g). These have the lowest purine levels among commonly available varieties.

Yes, people with gout can and should eat beans. While beans contain purines, numerous studies have shown that plant-based proteins do not raise the risk of gout attacks in the same way as animal proteins like red meat and organ meats.

Yes, mature, cooked lentils are on the higher end of the purine scale for legumes, with about 84 mg of purine per 100g. However, research suggests that plant-based purines are processed differently by the body and may not contribute to gout risk.

The purine content in beans is relatively consistent whether they are canned or cooked from dry, with the key factors being the type of bean and preparation method. Rinsing canned beans can also help reduce sodium.

No, not all high-purine foods increase gout risk. While high-purine animal products like red meat, organ meat, and some seafood are linked to increased risk, studies show that high-purine plant-based foods, including beans and lentils, do not have this effect.

The difference is in how the body processes them. Purines from plant sources like beans appear to be less bioavailable or are offset by other nutrients like fiber and antioxidants. This is why plant-based proteins do not increase gout risk in the same way as animal-based proteins.

In addition to low-purine beans, a low-purine diet includes fruits (especially cherries), vegetables, whole grains, low-fat dairy, and plenty of water.