Meat purine list
86 meats, cuts and organ meats, graded A to E by the purine in a typical serving. 61 grade C, fine in moderation. 25 grade D or E.
Highest per serving: Monkfish Liver (steamed) (E, about 451 mg per 113 g), Pork Loin (E, about 377 mg per 113 g), Liver Pork (E, about 327 mg per 113 g).
Sorted safest first. The per-100 g column is the lab figure, the grade is per serving.
By Oliver Silen, founder of GoutSafe Sources checked August 11, 2026
Grade C: Moderate (61)
Fine in moderation. Mind your portion size, especially during a flare.
Grade D: Limit (17)
Higher risk. Keep portions small and occasional, especially during a flare.
| Food | Grade | Purine /100g | Fructose /100g | Serving | Purine data |
|---|---|---|---|---|---|
| Beef (ground, 93% lean meat / 7% fat) | |||||
| Beef Brain | |||||
| Beef Heart | |||||
| Beef Liver | |||||
| Beef Shoulder Roast (cooked) | |||||
| Crab Ovary | |||||
| Foie Gras | |||||
| Ground Beef (cooked) | |||||
| Ground Pork | |||||
| Lamb Heart | |||||
| Lamb Liver | |||||
| Lean Ground Beef | |||||
| Liver Pate | |||||
| Monkfish Liver | |||||
| Pork Kidney | |||||
| Pork Loin (boneless, skinless) | |||||
| Pork Loin (tenderloin, boneless) |
Grade E: Avoid (8)
High in purines or a known trigger. Best avoided, especially during a flare.
| Food | Grade | Purine /100g | Fructose /100g | Serving | Purine data |
|---|---|---|---|---|---|
| Beef Kidney | |||||
| Beef Kidney (cooked) | |||||
| Chicken Liver | |||||
| Liver Pork | |||||
| Monkfish Liver (steamed) | |||||
| Pork Loin | |||||
| Seabass (Japanese, liver) | |||||
| Turbot Liver |