Hazelnuts and gout
Verdict: Hazelnuts is low in purines — you can eat it regularly as part of a gout-friendly diet.
Hazelnuts are a nutritious nut that can fit comfortably into a gout-friendly diet. With 25.7 mg of purines per 100 g, they fall into the low purine category, meaning they produce relatively small amounts of uric acid when your body breaks them down. For someone managing gout, this makes hazelnuts a safe choice both during flare-ups and as part of your daily routine. A sensible portion is a small handful (about 30 g or roughly 23 nuts), which keeps purine intake minimal while providing healthy fats, fibre, and minerals. Since your daily purine target during maintenance is typically under 400 mg, hazelnuts won't meaningfully push you toward that ceiling. The key is staying consistent with portion control and drinking plenty of water throughout the day, which helps your kidneys flush uric acid efficiently. Hazelnuts make a satisfying snack that won't derail your gout management.
During a flare vs daily maintenance
🔴 During a flare
Hazelnuts stays a reasonable choice, but reduce portions and prioritise hydration (2 L/day).
🟢 Daily maintenance
Hazelnuts 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 hazelnuts if I have gout?
Yes, hazelnuts are safe to eat. At 25.7 mg of purines per 100 g, they're classed as low-purine and won't significantly raise your uric acid levels. A small handful as an occasional snack is a sensible way to enjoy them without concern.
How much can I eat without worrying about gout?
A reasonable portion is about 30 g (roughly a small handful), which contains just over 7 mg of purines. This fits easily within a gout-friendly daily intake, even if you eat other foods. If you enjoy them regularly, spreading small portions across the week works well.
Are hazelnuts okay to eat during a gout flare?
Hazelnuts are mild enough to include during a flare, as their low purine content won't trigger or worsen symptoms. However, focus on hydration and rest during a flare; hazelnuts can simply be part of your normal, gentle diet at that time.
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⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.