Walnuts and gout
Verdict: Walnuts is low in purines — you can eat it regularly as part of a gout-friendly diet.
Walnuts are a nutritious nut that contain 27.3 mg of purines per 100g, placing them in the low purine category. This makes them a generally safe choice for people managing gout, whether you're in daily maintenance mode or recovering from a flare. Unlike high-purine foods, walnuts won't significantly contribute to uric acid buildup when eaten in reasonable portions. A handful of walnuts (about 30g or roughly 14 halves) makes a sensible serving and fits comfortably within a gout-conscious diet. Because walnuts are calorie-dense, moderation is wise for weight management—extra weight can trigger gout attacks. Pair your walnuts with plenty of water throughout the day, as staying well-hydrated helps your kidneys process uric acid more effectively. You can confidently enjoy walnuts as part of your daily snacking routine without the worry that accompanies higher-purine foods.
During a flare vs daily maintenance
🔴 During a flare
Walnuts stays a reasonable choice, but reduce portions and prioritise hydration (2 L/day).
🟢 Daily maintenance
Walnuts 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 walnuts every day if I have gout?
Yes, walnuts are safe to eat regularly since they're low in purines at 27.3 mg per 100g. A small handful most days fits well into a gout-friendly diet and provides healthy fats and nutrients. Just keep portions modest—about 30g per serving—and remember that calories still matter for overall gout management.
Will walnuts trigger a gout flare?
Walnuts alone are unlikely to trigger a flare because they contain very little purine. However, if you're eating large quantities or combining them with other purine-rich foods in the same meal, that could contribute to higher uric acid levels. Stick to reasonable portions and balance them with low-purine vegetables and whole grains.
Are roasted or salted walnuts different from plain ones for gout?
The purine content remains the same whether walnuts are raw, roasted, or salted—still around 27.3 mg per 100g. However, heavily salted varieties may make fluid retention worse for some people, so plain or lightly roasted nuts are the better choice if you're sensitive to sodium and gout.
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⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.