Can You Eat Cashews With Gout?

Cashews are a rich source of protein, monounsaturated fats, and nutrients, such as copper, iron, magnesium, and zinc, according to the U.S. Department of Agriculture (USDA).

Cashews are also low in purines. Purines are compounds your body breaks down into uric acid. This makes cashews a good choice for someone with gout.

In gout, excess uric acid in the bloodstream accumulates in joints, causing pain and swelling. According to the University of Pittsburgh Medical Center (UPMC), eating fewer purine-rich foods, like beef, organ meats, and shellfish, in favor of low-purine choices, including cashews, can help you manage your gout symptoms.

What Counts as High Purine Content?

Foods with a high concentration of purines are defined as those that contain between 150 and 1,000 mg (milligrams) of purine compounds per 100 grams (g) of food, according to the U.K. Gout Society. People with gout are advised to eliminate these foods from their diet.

The organization recommends a limit of 200 mg of purines per day.

A moderate-purine food is one containing 50 to 150 mg of purines in every 100 g of food. These can be eaten in limited amounts daily.

Cashews are low in purines, with fewer than 50 mg of the compound per 100 g.

Foods to Eat and Avoid With Gout

People with gout should limit animal-based proteins like meat, poultry, and fish. Instead, the bulk of the protein on a gout diet should come from plant proteins.

One study looked at different types of plant foods and their association with gout. Those without an associated risk of gout included fruits, vegetables, nuts, and legumes. Plant-based foods that increased gout risk included sweets, desserts, potatoes, and refined grains.

In addition to having a low concentration of purines, cashews are cholesterol-free, have less saturated fat per serving than meat, and are rich in heart-healthy mono- and polyunsaturated fats.

Eating less meat and more plant-based protein sources, such as nuts, is linked to a decreased risk of heart disease, according to the Harvard T.H. Chan School of Public Health.

The USDA says one half-ounce of nuts is equivalent to a 1-ounce protein serving. Choose dry-roasted over oil-roasted cashews to keep your fat and calorie intake low.

In addition, opt for unsalted nuts. A single ounce of salted, dry-roasted cashews contains 181 mg of sodium, or 12 percent of the 1,500-mg daily limit for people on a low-sodium diet, according to the USDA.

Eat Cashews in Moderation

While cashews can play an important role in a diet for gout, eat them in moderation to avoid excess calories that can lead to weight gain.

Eating 3 ounces of cashews provides 489 calories, or nearly 25 percent of the daily calorie needs of an adult following a 2,000-calorie diet.

University Hospitals says to maximize the benefits without too many calories, limit your cashew intake to 1 ounce per day, or approximately 18 whole cashews.