Fish and seafood purine list
98 fish and shellfish, graded A to E by the purine in a typical serving. 7 grade A or B. 60 grade C, fine in moderation. 31 grade D or E.
Highest per serving: Canned Sardines (E, about 451 mg per 113 g), Fresh Cutlassfish (hairtail) (E, about 436 mg per 113 g), Canned Herring (E, about 427 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 A: Enjoy (5)
Low risk in a typical serving. A great everyday choice for a gout-friendly diet.
| Food | Grade | Purine /100g | Fructose /100g | Serving | Purine data |
|---|---|---|---|---|---|
| Engawa (fish-fin meat) | |||||
| Fish Roe | |||||
| Roe (flying fish, in soy sauce) | |||||
| Sea Cucumber | |||||
| Sea Urchin |
Grade B: Safe (2)
Safe for most people in normal portions.
Grade C: Moderate (60)
Fine in moderation. Mind your portion size, especially during a flare.
Grade D: Limit (26)
Higher risk. Keep portions small and occasional, especially during a flare.
Grade E: Avoid (5)
High in purines or a known trigger. Best avoided, especially during a flare.
| Food | Grade | Purine /100g | Fructose /100g | Serving | Purine data |
|---|---|---|---|---|---|
| Anchovies | |||||
| Canned Herring | |||||
| Canned Sardines | |||||
| Fresh Cutlassfish (hairtail) | |||||
| Sardine (half-dried) |