Broccoli, Purines, and Muscle Building — Is It Safe for People with Gout?
Broccoli is well known as a healthy vegetable rich in vitamins, minerals, and dietary fiber. However, for people with gout, one common concern is whether broccoli is high in purines. In reality, broccoli contains about 70mg of purines per 100g (roughly 4–5 florets), which may sound like a lot, but studies show that this amount has little to no impact on gout symptoms. That means broccoli is actually one of the safest vegetables for gout patients. It’s also high in vitamin C, which can help lower uric acid levels in the body.
In terms of protein, broccoli contains around 4–5 g per 100g, making it relatively high in protein for a vegetable and low in fat — a great option for those looking to build muscle. When it comes to protein intake, purine levels vary depending on the source. Animal-based proteins, such as red meat or liver, are typically high in purines, while plant-based sources like broccoli are much gentler on the body. Replacing some of your protein sources with broccoli is a smart, balanced choice.
In short, broccoli is a true ally for gout sufferers. Whether stir-fried, in soups, or added to salads, it can easily be included in your daily diet to maintain good nutrition, support muscle growth, and help manage gout naturally.
Broccoli and boiled chicken breast dressed with mayonnaise — a delicious, high-protein dish that’s perfect both as a meal and as a drinking appetizer.
🟢 Broccoli: around 100 mg of purines per 6–7 florets (approx. 100 g)