Gout Foods Table for Vegetables

The gout foods table for vegetables covers key foods in the Vegetables and Vegetable Products 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.

Generally speaking, vegetables should form about one-third of your daily diet. For most people, that is enough – vegetables are 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 below to choose the best vegetables to help you meet your nutritional goals.

My overall approach to gout diet is to first make sure you are eating a healthy balanced diet. Then you might want to tweak that diet to help support your gout treatment plan. That is why I produced these gout foods tables. You can use them to check if your diet is healthy. If you want to go further, you can set yourself precise nutritional goals, and use the tables to find foods that best meet those goals.

The gout foods tables are all based on my imaginary standard for the “best food.” In future, you will be able to set your own standards, but the current tables still work fine for most people.

If you like a simple approach to gout diet, just make sure that fruit and vegetables form about half your diet, with about twice as much vegetables compared to fruit. Variety is more important than trying to decide if one vegetable is better than another.

Please note that vegetables listed below are those from the USDA Key Foods list. You might miss some of your personal favorites. This does not really matter, as you can get a reasonable approximation of the nutrient value by comparison with similar vegetables. As no single item should form a significant part of your total diet, this is near enough. If you really need that precision, please ask in the gout forums, and I will prepare a personal table that includes all your favorites, if I can find nutrition data.

Long Description	100 Kcal Serve(g)	Vitamin C (mg)	PRAL Score	Iron (mg)	GoutPal Index
Peppers, sweet, green, raw	500	402	-15	1.7	144.4
Parsley, raw	278	369	-31	17.2	122.2
Vegetable juice cocktail, canned	526	286	-17	1.5	107.3
Broccoli, raw	294	262	-12	2.1	93.8
Broccoli, cooked, boiled, drained, without salt	286	185	-10	1.9	67.6
Cabbage, cooked, boiled, drained, without salt	435	163	-14	0.7	65.0
Turnip greens, cooked, boiled, drained, without salt	500	137	-25	4.0	58.7
Spinach, raw	435	122	-51	11.8	57.7
Kale, cooked, boiled, drained, without salt	357	146	-15	3.2	56.4
Cabbage, raw	400	146	-11	1.9	56.3
Tomatoes, red, ripe, cooked	556	127	-19	3.8	53.2
Chicory greens, raw	435	104	-36	3.9	52.9
Broccoli, frozen, spears, cooked, boiled, drained, without salt	357	143	-5	2.2	51.4
Tomato juice, canned, with salt added	588	108	-25	2.5	51.3
Broccoli, frozen, chopped, cooked, boiled, drained, without salt	357	143	-1	2.2	49.6
Brussels sprouts, frozen, cooked, boiled, drained, without salt	238	109	-7	1.1	41.0
Tomatoes, red, ripe, raw, year round average	556	76	-23	1.5	40.6
Mustard greens, cooked, boiled, drained, without salt	385	97	-9	3.3	37.3
Lettuce, green leaf, raw	667	61	-21	5.7	31.2
Spinach, canned, regular pack, drained solids	435	62	-34	10.0	31.1
Endive, raw	588	38	-35	4.9	30.9
Tomatoes, red, ripe, canned, packed in tomato juice	588	55	-21	5.7	28.2
Celery, raw	625	19	-31	1.3	27.1
Average Vegetables and Vegetable Products	320	60	-13	2.9	26.6
Onions, spring or scallions (includes tops and bulb), raw	313	59	-16	4.6	25.4
Cucumber, peeled, raw	833	27	-19	1.8	24.7
Spinach, cooked, boiled, drained, without salt	435	43	-45	15.5	23.7
Tomato products, canned, sauce	417	29	-25	4.3	21.5
Collards, cooked, boiled, drained, without salt	303	55	-7	3.4	21.1
Squash, summer, all varieties, cooked, boiled, drained, without salt	500	28	-16	1.8	20.0
Lettuce, cos or romaine, raw	588	24	-25	5.7	19.9
Lettuce, iceberg (includes crisphead types), raw	714	20	-16	2.9	18.4
Tomato products, canned, paste, without salt added	122	27	-22	3.6	16.9
Tomato products, canned, paste, with salt added	122	27	-22	3.6	16.9
Asparagus, cooked, boiled, drained	455	35	-10	4.1	16.6
Squash, winter, all varieties, cooked, baked, without salt	270	26	-12	1.2	16.2
Tomatoes, red, ripe, canned, stewed	385	30	-15	5.1	15.8
Pickles, cucumber, dill or kosher dill	833	7	-16	3.1	15.1
Carrot juice, canned	250	21	-12	1.2	14.3
Carrots, raw	244	14	-14	0.7	13.4
Beans, snap, green, cooked, boiled, drained, without salt	286	28	-6	1.9	13.0
Potato, flesh and skin, raw	130	26	-8	1.0	12.9
Sweet potato, cooked, baked in skin, without salt	111	22	-9	0.8	12.1
Carrots, cooked, boiled, drained, without salt	286	10	-12	1.0	11.1
Onions, raw	250	19	-5	0.5	10.6
Beans, snap, green, frozen, cooked, boiled, drained without salt	357	15	-9	2.4	10.4
Potatoes, mashed, dehydrated, flakes without milk, dry form	28	23	-4	0.3	9.7
Potatoes, boiled, cooked in skin, flesh, without salt	115	15	-7	0.4	9.2
Potatoes, baked, flesh, without salt	108	14	-7	0.4	8.5
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	294	6	-20	5.8	8.5
Sweet potato, cooked, boiled, without skin	132	17	-5	0.9	8.4
Onions, cooked, boiled, drained, without salt	227	12	-5	0.5	8.0
Mushrooms, white, cooked, boiled, drained, without salt	357	14	-13	6.2	7.8
Potato, baked, flesh and skin, without salt	108	10	-9	1.2	7.7
Carrots, frozen, cooked, boiled, drained, without salt	270	6	-9	1.4	7.7
Beans, snap, green, canned, regular pack, drained solids	400	11	-7	3.5	7.0
Potatoes, boiled, cooked without skin, flesh, without salt	116	9	-6	0.4	6.7
Sweet potato, canned, syrup pack, solids and liquids	112	12	-3	0.9	5.7
Peas, green, cooked, boiled, drained, without salt	119	17	0	1.8	4.8
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated	61	8	-3	0.5	4.5
Catsup	89	4	-5	0.4	4.2
Potatoes, hashed brown, home-prepared	38	5	-3	0.2	3.5
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	123	4	-2	0.6	2.9
Corn, sweet, yellow, cooked, boiled, drained, without salt	104	6	-1	0.5	2.8
Vegetables, mixed, frozen, cooked, boiled, drained, without salt	154	5	-2	1.3	2.7
Peas, green, frozen, cooked, boiled, drained, without salt	128	13	3	1.9	2.0
GoutPal Imaginary Standard 100 Kcal Serving	100	3	-2	0.9	1.9
Potato puffs, frozen, oven-heated	52	2	-1	0.3	1.5
Corn, sweet, yellow, canned, whole kernel, drained solids	127	2	0	0.7	1.4
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared	147	6	2	1.7	0.4
Pickle relish, sweet	77	1	0	0.7	0.3

The table is sorted in GoutPal Index order, where my Index is based on the best of all relevant nutrients. This is fine, as all vegetables are good, so you should concentrate on variety.

Soon, you will be able to sort the table by different columns. If you want to know when these improvements to gout foods tables are available, please subscribe to my free gout information update service: