Fruit and Fruit Juice for Gout

The gout foods table for fruit and juices covers key foods in the Fruit and Fruit Juices group from the USDA food database.

My gout foods tables are based on a serving size that provides 100 calories (Kcals) of energy. This is different from most earlier food tables on GoutPal. I explain why in my gout foods table introduction, where you can learn all about these tables. If you are new to my gout foods tables, it is very important that you read that introduction, and understand what these tables are about.

Fruit and Fruit Juice for Gout

Generally speaking, fruit should form about one-sixth of your daily diet. For most people, that is enough – fruit is good for you, so make sure fruit and vegetables are half of everything you eat. The easiest way to plan what you eat is to follow that simple rule, along with other good general nutrition advice. If you want to plan your diet in more detail, then you can use the gout foods table to make fruit choices that best help your nutritional goals. Ideally, you will have a gout treatment plan that will help you set your nutritional goals. Without those personal goals, you will have to rely on the average standards I have used in my gout foods tables. Those standards are much better than doing nothing, and they are enough for many gout sufferers.

If you are looking to control gout by dietary changes alone, you will need to prepare your personal goals carefully. For most gout sufferers, you can simply use the tables to eat healthier. Use my Imaginary Standard as a guide. A healthy diet will have a mixture of foods above and below the standard. If you have too many foods below the standard, look to make some changes.

The great news about fruit is that all the key fruit and fruit juices are better than GoutPal Imaginary Standard. If you’re not eating enough fruit to make up one-sixth of your gout diet, reduce some items from other food groups that have very low GoutPal Index, and replace them with your choices from the list below.

Fruit and Fruit Juice for Gout List

Long Description	100 Kcal Serve(g)	Vitamin C (mg)	PRAL Score	Iron (mg)	GoutPal Index
Strawberries, raw	313	184	-8	1.3	66.9
Melons, cantaloupe, raw	294	108	-15	0.6	45.7
Oranges, raw, all commercial varieties	213	113	-8	0.2	43.5
Orange juice, raw	222	111	-8	0.4	42.8
Juice, apple, grape and pear blend, with added ascorbic acid and calcium	192	98	-5	0.3	36.5
Pineapple, raw, all varieties	200	96	-4	0.6	35.4
Orange juice, frozen concentrate, unsweetened, undiluted	63	87	-8	0.2	33.1
Apple juice, canned or bottled, unsweetened, with added ascorbic acid	217	84	-4	0.3	32.0
Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D	213	71	-8	0.3	29.7
Orange juice, chilled, includes from concentrate, fortified with calcium	213	71	-8	0.3	29.7
Orange juice, chilled, includes from concentrate	204	69	-7	0.3	27.9
Mangos, raw	167	61	-5	0.3	24.1
Average Fruit & Fruit Juice	187	52	-6	0.4	21.8
* Figs, raw	135	43	-7	0.5	18.5
* Figs, dried, stewed	93	43	-6	0.8	17.2
* Figs, dried, uncooked	40	43	-6	0.8	16.7
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	167	42	-3	0.4	16.7
Strawberries, frozen, sweetened, sliced	104	43	-2	0.6	15.6
Watermelon, raw	333	27	-7	0.8	14.8
Peaches, raw	256	17	-8	0.6	11.5
Cranberry juice, unsweetened	217	20	-3	0.5	9.6
Bananas, raw	112	10	-8	0.3	8.0
Blueberries, raw	175	17	-2	0.5	7.8
Apples, raw, with skin	192	9	-4	0.2	6.5
Pears, raw	175	8	-4	0.3	5.8
Avocados, raw, all commercial varieties	63	6	-5	0.3	4.9
Apple juice, canned or bottled, unsweetened, without added ascorbic acid	217	2	-4	0.3	4.8
Grapes, red or green (European type, such as Thompson seedless), raw	145	5	-5	0.5	4.8
Applesauce, canned, sweetened, without salt (includes USDA commodity)	147	3	-2	0.2	3.1
Raisins, seedless	33	1	-4	0.6	1.9
GoutPal Imaginary Standard 100 Kcal Serving	100	3	-2	0.9	1.9

* Not in USDA key foods – added because of interest from gout sufferers.

Fruit is listed in GoutPal Index order, which is great for most people’s needs. Do you have special nutritional goals with personal allowances for energy, vitamin C, pH balancing, or iron? Soon, you will be able to sort the table by those factors. If you want to know when these improvements to gout foods tables are available, please subscribe: