Data explorer
The gout food map
Food has two gout drivers we can map: purine and fructose. Diet is only one lever, and not the biggest one. Most of the difference in uric acid between people is genetic and metabolic rather than dietary (Major et al., BMJ 2018). But food is the part you control, and these two drivers are where the risk sits. The useful surprise: they barely overlap.
Where the risk lives
Every food we grade, sorted into four groups by aisle. Almost nothing is high in both drivers, so each aisle skews one way: the seafood and meat shelves are purine risk, the sweet and fruit shelves are sugar risk, and dairy and most vegetables are safe on both.
This split looks only at purine and fructose. Alcohol is a separate trigger that raises uric acid on its own, so most drinks land in the safe-on-both column here despite still being a risk. See alcohol and gout.
Every food, both drivers at once
The same 514 foods placed by purine (across the bottom) and fructose (up the side), per serving, colored by grade. Use it to find a specific food and see which driver, if any, puts it where it is.
How to read it. Dashed lines split high from low at 50 mg purine and 5 g fructose per serving. Foods with no fructose sit in the labeled baseline lane. A ringed dot carries an alcohol or added-sugar trigger; a faded dot is an estimated value. Hover or tap any point for its numbers, then click to open the full breakdown. Filter by aisle to isolate a group.
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