Purine Food Chart

When my uncle was diagnosed with gout, one of the first things the doctor told him was to watch his purine food list. At first, it sounded complicated, like some scientific term you only hear in a biology class.

But after looking into it, we realized that purines are simply natural compounds found in many foods, and when the body breaks them down, they produce uric acid. For most people, uric acid isn’t an issue. But when levels get too high, crystals can form in the joints, leading to painful gout attacks.

That’s why understanding the purine content of foods becomes so important for anyone managing gout or simply trying to maintain balanced health. With a clear purine food chart, it’s much easier to figure out which foods are safe, which should be limited, and which are best avoided. 

Low Purine Food Chart

Low purine foods are the safest for people with gout or those trying to prevent it. These foods typically contain less than 50 mg of purines per 100 g serving. They form the foundation of a gout-friendly diet.

Vegetables like lettuce, cucumbers, and bell peppers, fruits such as apples and pears, as well as low-fat dairy and whole grains all fall into this group. By keeping these foods front and center, you can still enjoy a wide variety of flavors without triggering gout flare-ups.

High Purine Food Chart

High purine foods contain more than 150 mg of purines per 100 g and are the ones most likely to raise uric acid levels in the body. These foods should either be avoided or eaten in very small amounts if you’re prone to gout.

Examples include organ meats like liver, certain seafood like anchovies and sardines, and some types of red meat. Having a clear purine content of foods chart makes it easier to remember which ones are on the limit list.

(*Beer increases uric acid production, making it worse than purine count alone suggests.)

Purine Foods to Avoid

While not every food with purines is bad, there are certain items that are best left off your plate if you struggle with gout. The worst culprits are organ meats, certain fish, and processed foods like gravies and meat extracts that are extremely concentrated in purines.

This is where a purine food list comes in handy. Keeping a copy at home (or even on your phone) makes it easier to avoid accidental triggers, especially when eating out.

Gout Purine Food Chart

A gout-specific purine food chart doesn’t just separate foods by purine levels, but also considers how they affect uric acid in the body. For instance, while some veggies contain moderate purines, they don’t seem to trigger gout attacks the way meat or seafood does.

This is why building meals around vegetables, fruits, whole grains, and lean proteins is recommended. It’s less about strict elimination and more about balance and making smart swaps.

Low Purine Vegetables

Not all vegetables are created equal when it comes to purines. Thankfully, the majority are naturally low in purines. Leafy greens like lettuce, kale, and spinach (in moderation), as well as broccoli, bell peppers, and carrots, are all safe options. They’re also packed with vitamins and fiber, making them a cornerstone of any gout-friendly diet.

Low Purine Fruits

Fruits are generally low in purines and safe to eat freely. Apples, cherries, pears, grapes, and citrus fruits are all excellent options. In fact, cherries are often recommended because they may help lower uric acid levels and reduce gout flare-ups. If you’re building your own purine food list, fruits should definitely be a daily staple.

Low Purine Meats

Meat is often tricky for those managing gout. While red meats can be high in purines, certain lean meats are lower and can be enjoyed in moderation. Chicken breast, turkey, and lean pork are all considered lower-purine options compared to organ meats or game meats.

Cooking methods also matter, grilling, baking, or boiling is better than frying, since added fats can increase inflammation.

Low Purine Fish

Seafood is usually a challenge for gout sufferers since many fish are high in purines. However, some options are lower and can fit into a balanced diet. Salmon, trout, and haddock are generally considered safer choices than anchovies or sardines.

If you love fish, it’s best to enjoy these lower purine varieties in small portions while balancing them with vegetables and grains.

Low Purine Nuts

Nuts are an excellent snack for gout sufferers because they’re naturally low in purines. Almonds, walnuts, pistachios, and cashews all provide healthy fats, protein, and fiber without increasing uric acid levels. Including them in your purine food list is a great way to stay full between meals without worry.

High Purine Vegetables

While most vegetables are safe, a few contain higher purine levels. Spinach, asparagus, mushrooms, and cauliflower are considered moderate-to-high in purines. However, studies suggest that plant-based purines don’t always have the same effect on gout as animal-based purines.

That means you don’t necessarily need to avoid them completely, but it’s worth keeping an eye on portion sizes.

High Purine Fruits

Most fruits are naturally low in purines, but dried fruits like raisins, dates, and figs can be higher in concentration due to dehydration. These should be eaten in moderation if you’re watching your purine intake.

High Purine Meats

This category is the main concern for gout sufferers. Organ meats like liver, kidneys, and sweetbreads are extremely high in purines, as are game meats like venison. Even certain cuts of beef and pork should be limited. These are the foods most likely to appear on a do not eat section of any purine food list.

High Purine Fish

Anchovies, sardines, mackerel, and herring are some of the highest purine fish options and should be avoided if you have gout. They can quickly spike uric acid levels, leading to painful flare-ups.

High Purine Nuts & Seeds

While most nuts are safe, certain seeds like sunflower seeds and some nut-based products may be higher in purines. Portion size matters, and it’s always best to cross-check with the purine content of foods chart you’re following.

Also read: Food Groups Guide

FAQs

What foods are highest in purines?

The highest purine foods include organ meats (liver, kidneys, sweetbreads), certain seafood (anchovies, sardines, mackerel, herring), and game meats. These foods appear at the top of any purine food list to avoid.

What foods are lowest in purines?

Low purine foods include most fruits, low-fat dairy, whole grains, and many vegetables like bell peppers, carrots, and lettuce. Nuts, eggs, and lean proteins like chicken are also considered safe options.

How does the purine content of foods affect gout?

When your body digests purines, it produces uric acid. If uric acid builds up, it can form crystals in the joints, triggering gout. By limiting high-purine foods and focusing on low-purine options, you reduce the risk of flare-ups.

Are vegetables safe for people with gout?

Yes, most vegetables are safe and beneficial. Even those with moderate purines (like spinach or asparagus) don’t seem to trigger gout in the same way that high-purine meats and seafood do. They’re nutrient-rich and should still be part of your diet.

Can I still eat meat if I have gout?

Yes, but it’s best to choose lean, lower-purine meats like chicken, turkey, or pork in moderation. Avoid organ meats and limit red meats. Pairing small portions of meat with low-purine sides like rice and vegetables can make meals more balanced.