Chocolate and gout: dark vs milk

What to check on the label

• Total sugar per 100 g. Dark chocolate sits around 31 g, milk chocolate around 52 g and filled or candy bars around 48 g on US labels; compare total sugar and portion size.
• High-fructose corn syrup, invert sugar or fruit-juice concentrate in caramel layers, fillings and 'candy' coatings. 20% of US chocolate candies list one of them.
• Honey or agave, which turn up in raw, vegan or 'better-for-you' bars.
• The cocoa percentage behind a 'dark' claim. Some 'dark' bars sit near 45% cocoa and carry milk-chocolate levels of sugar; 70% and up is where the sugar drops.

The gout-friendliest chocolate

Plain dark chocolate at 70% cocoa or higher, in a small portion, is the gout-friendliest pick: about 40% less sugar than milk chocolate on the median US label, with more cocoa. Compare total sugar on the package.

Frequently asked

Does chocolate have purines?

Very few. The USDA/ODS-NIH purine database lists chocolate at about 8 mg of purines per 100 g, against 131 to 289 mg for chicken breast and 847 mg for dried yeast. On purines alone, chocolate is one of the safest snacks on the shelf.

Is dark chocolate bad for gout?

Dark chocolate is lower in sugar than milk chocolate in our US label sample: a median 31 g per 100 g versus 52 g. Cocoa itself is low in purines; compare total sugar and keep the portion small.

Can chocolate cause a gout flare?

Cocoa itself is not a recognized trigger. What can matter is the sugar load in milk, filled and candy bars, a median 48 to 52 g per 100 g on US labels, and the fructose syrups in caramel layers and fillings. A large sugary portion is the risk, not the chocolate.

Is milk chocolate worse than dark chocolate for gout?

Usually, yes. Milk chocolate has less cocoa and about two-thirds more sugar than dark on the median US label, and filled or caramel bars add high-fructose corn syrup or invert sugar on top. Between two bars, pick the one with more cocoa and less sugar.

Is chocolate milk OK for gout?

The milk is not the concern: dairy has been linked with lower uric acid in cohort studies. The catch in chocolate milk is the sweetener. Many brands use high-fructose corn syrup or a large dose of sugar, so read the ingredient list before treating it as a gout-friendly drink.

Does cocoa powder raise uric acid?

There is no evidence that cocoa raises uric acid; it is low in purines and, unsweetened, contains essentially no fructose. Hot-chocolate mixes are another story: sugar is typically the first ingredient, so the sugar load, not the cocoa, is what to watch.

See also how to spot hidden gout triggers on any label. Browse all chocolate & candy we've scored. Related: Popcorn and gout · Granola and gout · Dried fruit and gout · Nuts and gout · Yeast extract and gout · Pretzels and gout.