Purine content of soy foods and legumes
Dried beans measure high, but processing and cooking change the number dramatically — boiled tofu is a fraction of dried soybean. 70 measurements across 10 foods, in milligrams per 100 g, each with its source.
- Median in this category
- 67.7 mg
- Lowest measured
- 45.9 mg
- Highest measured
- 192.4 mg
Fairly low
Fairly low· 30–75 mg6 foodsUsually eaten in normal portions without much concern, though they add up across a day.
- Tofu9 measured · 21.9–292.3 mg68mgFairly low
- Vegideli fish style fingers67.3mgFairly low
- Veggie burgers or soyburgers, unprepared65.5mgFairly low
- Miso56.1mgFairly low
- Soybeans & soy milk15 measured · 8–218 mg48mgFairly low
- Meat and seafood substitutes15 measured · 0–117.5 mg45.9mgFairly low
Fairly high
Fairly high· 75–150 mg3 foodsCommonly limited rather than avoided — portion size is what makes the difference here. Most English-language charts call this whole range moderate.
High
High· 150–200 mg1 foodAbove the top NHC threshold, but still below the point at which the Japanese guideline calls a food high. Many everyday meats and fish live here.
- Soy protein concentrate, produced by acid wash192.4mgHigh
Reference information only. Purine values describe foods, not people: they cannot tell you what is safe for you to eat, and nothing here diagnoses or treats gout. Talk to your doctor or dietitian about your own diet and medication.
Check soy foods and legumes without a signal
The Breeze app carries this whole database offline and sorts it high to low by default, so the food you are trying to avoid is the first thing on screen.