Natto and gout
Verdict: Natto is moderate purines — eat it in moderation, especially if your uric acid is high.
Natto is fermented soybeans, a traditional Japanese food with a distinctive sticky texture and pungent flavour. It contains 114.4 mg of purines per 100 g, placing it in the moderate range. For someone managing gout, this means natto can be eaten occasionally but should not become a daily staple, especially during flare-ups or if you're working to keep total daily purine intake below 400 mg. A small serving of natto—around 30–50 g as a condiment or side—fits into most gout-friendly eating patterns without triggering problems. The key is portion control and spacing: enjoy it once or twice a week rather than daily, stay well-hydrated, and monitor how your body responds. If you're in a flare, it's best to avoid it temporarily. During stable periods and normal maintenance, moderate amounts alongside plenty of water and a balanced diet pose minimal risk.
During a flare vs daily maintenance
🔴 During a flare
Natto stays a reasonable choice, but reduce portions and prioritise hydration (2 L/day).
🟢 Daily maintenance
Natto 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 natto if I have gout?
Yes, you can eat natto in moderation. With 114.4 mg of purines per 100 g, it's not high-purine, so a small serving of 30–50 g occasionally is unlikely to trigger a flare. However, avoid it during an active gout attack and limit intake to once or twice weekly during stable periods.
How much natto is safe to eat at once?
A typical serving is 30–50 g (one small packet), which provides around 34–57 mg of purines. This modest amount fits comfortably into a gout-friendly day and won't push you over safe limits if the rest of your meals are low-purine. Always pair it with plenty of water.
Is fermented soy better or worse for gout than other soy products?
Fermentation does not significantly reduce purine content, so natto's purine level is similar to other soy foods. The advantage of natto is that a typical serving is small, making portion control easier. Choose whichever soy product you enjoy most, but keep portions modest and consistent.
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⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.