Plain yogurt and gout
Verdict: Plain yogurt is low in purines — you can eat it regularly as part of a gout-friendly diet.
Plain yogurt is a dairy product with a low purine content of 8.6 mg per 100 g, making it a safe choice for people managing gout. Dairy products, particularly low-fat and fat-free varieties, have been shown in research to be well-tolerated by those with gout and may even have a protective effect. A single serving of plain yogurt (around 150–200 g) contains roughly 13–17 mg of purines, well below the daily maintenance threshold of 400 mg that most people with gout can comfortably consume on a regular day. This means you can enjoy yogurt as part of your breakfast or snacks without worrying about triggering a flare. The key is moderation and consistency: pairing it with other low-purine foods and staying well-hydrated throughout the day will support your overall gout management strategy.
During a flare vs daily maintenance
🔴 During a flare
Plain yogurt stays a reasonable choice, but reduce portions and prioritise hydration (2 L/day).
🟢 Daily maintenance
Plain yogurt fits easily into a balanced gout-friendly diet, within the 400 mg purines per day limit.
Similar foods
Frequently asked questions
Can I eat plain yogurt every day if I have gout?
Yes, plain yogurt is safe to eat daily because of its low purine level (8.6 mg per 100 g). In fact, regular consumption of dairy products like yogurt may help lower uric acid levels over time, making it a beneficial choice for gout management.
Is there a difference between plain yogurt and flavored yogurt for gout?
Plain yogurt is the better choice because flavored varieties often contain added sugars, which can raise uric acid levels and potentially trigger gout flares. Stick with plain yogurt and add your own fresh fruit or a small amount of honey if you want sweetness.
How much yogurt can I have in one serving?
A typical serving of 150–200 g (about 5–7 ounces) contains only 13–17 mg of purines, making it completely safe. You can enjoy this amount comfortably as part of your daily diet without concern.
Check any food in 2 seconds
Scan your plate with the Cha! AI assistant and track your purines daily. 1,000+ rated foods, 7-day free trial.
⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.