Frozen Spinach Cooked

Spinach is often listed among moderate-purine vegetables, with roughly 57–70 mg purines per 100 g. However, large cohort studies (e.g., Choi et al.) found that purines from plant sources do not meaningfully raise uric acid or trigger gout flares the way animal-based purines do. This makes cooked spinach a helpful, nutrient-dense addition to a gout-friendly diet rather than a risk.

Frozen spinach is blanched before freezing, which preserves most vitamins and minerals. Cooking it further — steaming, sautéing, or boiling — drives off water, so a cup of cooked spinach holds more concentrated nutrients (and slightly more concentrated purines per volume) than the raw equivalent. Even so, the amounts stay well within safe limits for gout patients.

Practical guidance

• A standard serving is about ½ cup cooked spinach (roughly 85–90 g).
• Enjoy it in soups, omelets, or as a side with lean protein.
• The high oxalate content (roughly 750–900 mg per 100 g) mainly matters if you are also prone to calcium oxalate kidney stones — it does not directly worsen gout.
• Pair spinach with vitamin C-rich foods to boost iron absorption, which supports overall health and uric acid excretion.