Free Tool · Graded by Evidence, Not Purines
Uric Acid Food Checker
Most Indian uric acid diet charts ban dal, palak, mushroom and peas. The research behind the guidelines bans none of them. This checker shows the purine value and the verdict the evidence actually supports, which are often not the same thing.
Quick answer
Four things raise uric acid enough to matter: alcohol, sugary drinks and fructose, organ meat, and shellfish or oily fish. Everything else on a normal Indian plate is close to noise.
Purines from vegetables and pulses have not been shown to raise gout risk in people, so dal, palak, mushroom, peas and poha do not need to go. Dairy is associated with lower uric acid, which makes curd and paneer useful rather than risky.
Your day so far
Tap the foods you actually eat in a normal week. The verdict below is based on what raises uric acid in people, not on the purine number alone.
Start Your JourneyPurine values are typical published figures per 100 g and vary with variety and cooking. Verdicts follow the 2020 American College of Rheumatology guideline, which grades foods by measured effect on gout, not by purine content alone. This is general information, not a substitute for your doctor.
What Indian plates actually carry
Most uric acid diet charts spend their energy on foods that barely appear in a normal Indian week. In a sample of our members' food logs, the groups gout advice tells people to cut are among the smallest shares on the plate, while the group linked with lower urate is the largest.
- Dairy13.0%
- Eggs7.3%
- Rice dishes4.0%
- Meat2.9%
- Dal and lentils2.5%
- Palak, mushroom, gobi, peas1.4%
Source: A sample of member food logs in the YourTrainer app, 16 April to 21 September 2026. Share of logged items whose name mentions that food, aggregated across members. An item can mention more than one food, so the shares do not add to 100
Dairy leads by a wide margin, and dairy is associated with lower uric acid rather than higher. The vegetables most often banned on Indian diet charts account for barely one item in seventy. Cutting them changes the plate a great deal and the reading very little.
The full reasoning, food by food, is in the uric acid diet guide, and the method behind these figures is in our food-log study.
Why the Purine Number Misleads
Almost every uric acid diet chart in circulation is built by sorting foods by purine content and cutting the top of the list. It looks rigorous. It fails because the body does not treat all purines the same way.
The cohort work behind the modern guidelines found that purines from meat and seafood raised gout risk, while purines from vegetables and pulses did not. Dairy went the other way again and was associated with lower risk. That is why the 2020 American College of Rheumatology guideline restricts alcohol, purine rich animal foods and high fructose corn syrup, and says nothing about banning palak or dal.
The practical cost of the wrong chart is real. A patient told to drop dal, palak, peas, mushroom, curd and paneer has been stripped of most of their protein and most of their vegetables, usually while the cold drink and the evening beer stay exactly where they were.
What to Change First
- Drinks before food. Sugary drinks, packaged juice and alcohol are the strongest levers you control.
- Organ meat and shellfish. The one genuinely high risk food group, and easy to make occasional.
- Weight and insulin resistance. Both raise urate, and both respond to training.
- Water. Dull, free, and it helps excretion.
- Keep the dal. Cutting protein to chase a number usually costs you muscle instead.
Read the Full Breakdown
The tool gives a verdict. The reasoning, the studies and the Indian portion detail live in the uric acid diet guide.
If weight is part of the picture, set your calorie target with the TDEE calculator and check what your meals actually deliver in the Indian food calorie calculator. To keep protein up while cutting back on meat, the protein calculator converts your target into dal, curd and paneer.
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A food list is not a plan.
Most people with a high reading also have weight, sleep or insulin resistance in the mix. We build around all of it, with a nutritionist and a coach on the same plan.