Greengage plum and gout
Verdict: Greengage plum is low in purines — you can eat it regularly as part of a gout-friendly diet.
Greengage plums are a sweet, juicy variety of plum with a pale green skin and excellent flavour. With a purine content of just 10.1 mg per 100 g, they sit firmly in the low-purine category and can be enjoyed as part of a gout-friendly diet. For someone managing gout, this is reassuring news: greengages pose minimal risk to your condition. A medium greengage weighs roughly 30–40 g, meaning a single fruit contains only 3–4 mg of purines—well within safe limits. During daily maintenance, you can afford to eat several greengages without concern, as your daily purine budget sits around 400 mg. The real benefit comes from what greengages offer beyond low purines: they are high in fibre, contain vitamin C, and provide natural hydration. Staying well hydrated is particularly important when managing gout, as it helps your kidneys flush out uric acid. Enjoy greengages fresh as a snack, or add them to a light dessert—they're both a nutritious choice and a gentle one for your joints.
During a flare vs daily maintenance
🔴 During a flare
Greengage plum stays a reasonable choice, but reduce portions and prioritise hydration (2 L/day).
🟢 Daily maintenance
Greengage plum fits easily into a balanced gout-friendly diet, within the 400 mg purines per day limit.
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Frequently asked questions
Can I eat greengages during a gout flare?
Yes, greengages are safe to eat during a flare because their purine content is very low at 10.1 mg per 100 g. In fact, including gentle, nutritious foods like greengages may support your recovery, especially since they contain fibre and hydration, which are both helpful during this time.
How many greengages can I safely eat in a day?
You can comfortably eat several greengages daily without worrying about exceeding your purine limit. A single medium greengage contains only 3–4 mg of purines, so even eating 5–6 would amount to just 20 mg, leaving you well within a safe daily allowance of around 400 mg.
Are greengages better for gout than other fruits?
Greengages are comparable to most other fruits in terms of purine content, which is generally very low. What makes them particularly good for gout management is their natural hydration and fibre content, both of which support kidney function and overall gout control.
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⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.