Can you eat kale when you have gout?

In this article we are going to answer can you eat kale when you have gout, what is kale, what is gout, is kale healthy when you have gout, and what food you should avoid if you have gout. 

Can you eat kale when you have gout?

Yes, you can eat kale when you have GOUT. Kale is a very nutrient and healthy vegetable that should be added to your diet even if you present high levels of uric acid. 130 grams of kale contains only 62 mg of purines which makes it safe for you to consume it in moderation. 

It is not ideal to consume a high quantity of kale but there have been several studies that confirm that vegetables with purines do not really affect uric acid levels. Uric acid levels are directly linked to other food, especially animal proteins. 

What is kale?

Kale or also known as leaf cabbage and is part of a group of cabbage. Kale plants have green or purple leaves and do not have a central head like other cabbage. Kale grows annually from seeds with a range of germination temperatures. It can survive as low as -15 C. 

There are several kale varieties depending on the leaf types. They might range in color from light green to dark green, violet-green, or violet-brown. 

  • Curly leaf
  • Bumpy-leaf is also known as Tuscan Cabbage
  • Plain-leaf
  • Leaf and spear or feathery type leaf
  • Ornamental, many varieties are not as palatable. They can be white, red-pink, lavender-blue, or violet. 
  • Chinese kale

Kale grows perfectly in the winter. There is a variety of kale called hungry gap that grows after the winter period. Another variety is called Jersey kale or cow cabbage. 

What is gout?

Gout is a type of arthritis that can affect anyone. It is characterized by sudden and severe pain, swelling, redness, and tenderness in one or more joints. It is characterized to affect the big toe of the feet. 

Gout is caused by high levels of uric acid or hyperuricemia. Uric acid is produced naturally by our body and it breaks down to purine. You can also ingest purines in some food you eat. When uric acid levels are high, uric acid crystals form and build up in joints, fluids, and tissues within the body.

Attacks because of gout usually happen in the middle of the night with the big toe swollen and tender.  Symptoms of goats include

  • Intense joint pain especially in ankles, knees, elbows, wrists, and fingers. 
  • Lingering discomfort
  • Inflammation and redness
  • Limited range of motion

Is it healthy to eat kale when you have gout?

Yes, kale is healthy to eat when you have GOUT but in moderation. Raw kale is composed of up to 84% of water, 9% carbohydrates, 4% protein, and 1% fat. In 100 grams of kale, there are 50 calories, 8.8 grams of carbohydrates of which 3.6 are from fiber, 1 gram of fat, and 4.3 grams of protein. There is 62 mg of purines in 130 grams of kale. 

Based on the daily value percentage of a 2,000 calorie diet, 100 grams of kale can give up to 145% of vitamin C and 371% of vitamin K. Kale also contains enough amounts of folate, vitamin b 6, manganese, magnesium, iron, calcium, and potassium. 

When kale is cooked it provides fewer calories. 100 grams of cooked kale contains 28 calories, 6 grams of carbohydrates, 0.4 grams of fat, and 1.9 grams of protein. Vitamin K is higher with 418 ugs, up to 400% of DV, and vitamin C is reduced to 41 mg or 49% of DV. 

What food should you avoid if you have gout?

When you have gout you should avoid eating food high in uric acids such as red meat, most sea foot, and high-fat dairy products. Also, you should avoid cooking vegetables with high-fat butter, cream, lard, grease, gravy, and fish sauce. 

Vegetables high in oxalates such as beetroot and okra are also discouraged from consumption. Asparagus, spinach, kale, cauliflower, and mushroom contain a moderate amount of purines but according to Mayo Clinic, the purines in vegetables do not increase the risk of gout or recurring gout attacks. 

What food should you add to your diet to control gout?

Tart cherry juice is one of the most effective ways to decrease uric acid and ease gout symptoms. Also, foods that are high in vitamin C can help to decrease and ease gout symptoms. Some food you can include are

  • Oranges
  • Grapefruit
  • Strawberries
  • Tomatoes
  • Spinach
  • Kale
  • Low-fat dairy

If you need more information about Tart Cherry Juice follow this link

Other FAQs about Kale that you may be interested in.

Can you eat kale when taking warfarin?

Can you eat kale when taking eliquis?

Can you eat kale when pregnant?


In this article we are going to answer can you eat kale when you have gout, what is kale, what is gout, is kale healthy when you have gout, and what food you should avoid if you have gout. 


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