Broccoli and gout
Verdict: Broccoli is low in purines — you can eat it regularly as part of a gout-friendly diet.
Broccoli is a cruciferous vegetable that is very gout-friendly, containing only 21.8 mg of purines per 100 grams—well below the level that typically triggers concerns for most people with gout. This means you can eat broccoli regularly as part of a balanced, gout-conscious diet without worrying about purine overload. A typical serving of cooked broccoli is around 150 grams, which would deliver roughly 33 mg of purines—a safe amount even during daily maintenance when you're aiming to stay under 400 mg per day. If you prefer steamed or boiled broccoli, the purine content drops slightly to around 17–18 mg per 100 grams, making these preparation methods marginally lighter options. The key to managing gout effectively is staying hydrated and choosing nutrient-dense, low-purine vegetables like broccoli, which support overall health without raising your uric acid risk.
Purines by preparation
Cooking slightly changes the purine concentration per 100 g.
During a flare vs daily maintenance
🔴 During a flare
Broccoli stays a reasonable choice, but reduce portions and prioritise hydration (2 L/day).
🟢 Daily maintenance
Broccoli fits easily into a balanced gout-friendly diet, within the 400 mg purines per day limit.
Similar foods
Frequently asked questions
Can I eat broccoli during a gout flare?
Yes, broccoli is safe during a flare. With only 21.8 mg of purines per 100 grams, it's considered a low-purine vegetable and will not worsen your symptoms. Focus on gentle preparation methods like steaming or boiling, which also reduce purine content slightly.
Does the way I cook broccoli make a difference to purine content?
Yes, slightly. Steamed broccoli contains about 17.7 mg per 100 grams, while boiled broccoli has 17.8 mg—both lower than raw or sautéed broccoli at around 21–22 mg. Roasting increases it marginally to 24.1 mg, but all methods remain well within safe limits.
How much broccoli can I eat without worrying about gout?
A typical serving of 150 grams of cooked broccoli contains roughly 27–33 mg of purines depending on preparation, which is very low. You can comfortably include broccoli in your daily meals without concern, even when managing your daily purine intake.
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⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.