Skip to content
GoutSafe
Menu

Gout diet

Gout food list

Every food we rate, 501 in all, grouped by grade from A (Enjoy) to E (Avoid). Grades score the food by a typical serving, weighting purines by source and adding known triggers and benefits. Tap any food for its full breakdown and sources.

Last reviewed June 13, 2026. Looking up one meal instead? Try the dish decoder or search and filter the database.

226 foods 95 foods 116 foods 47 foods 17 foods
226 foods

Low risk in a typical serving. A great everyday choice for a gout-friendly diet.

Food Category Purine / serving Fructose /100g
2% Milk Dairy & Eggs 0 mg 0 g
All varieties Orange Fruit 27 mg 2.36 g
Almonds Nuts & Seeds 9 mg 0.11 g
American Cheese Dairy & Eggs 4 mg 0 g
Asparagus Vegetables 28 mg 1 g
Avocado Fruit 26 mg 0.08 g
Balsam Pear (goya) Legumes 13 mg 1.9 g
Bamboo Shoots Vegetables 40 mg 0.5 g
Barley Grains & Cereals 62 mg 0.1 g
Bean Curd Lees (Okara) Legumes 63 mg 0 g
Bean Sprouts Legumes 46 mg 0.3 g
Bean Sprouts (with bean) Legumes 75 mg 0.3 g
Beans (adzuki, dried) Legumes 41 mg 0.3 g
Beans (black, canned) Legumes 31 mg 0.35 g
Beans (cranberry, dried) Legumes 19 mg 0.67 g
Beans (great northern, dried) Legumes 53 mg 0.3 g
Beans (kidney, dark red, canned) Legumes 30 mg 0 g
Beans (navy, canned) Legumes 28 mg 0 g
Beans (pinto, canned) Legumes 33 mg 0 g
Beans (pinto, dried) Legumes 43 mg 0 g
Beans (small white, dried) Legumes 51 mg 0.3 g
Bell Pepper (red & green) Vegetables 1 mg 2.26 g
Blackeye Peas (dried) Legumes 58 mg 0.39 g
Boiled 3 minutes Tofu Legumes 29 mg 0 g
Boiled 5 minutes Tofu Legumes 47 mg 0.35 g
Boiled Broccoli Vegetables 44 mg 0.74 g
Boiled Spinach Vegetables 33 mg 0.5 g
Bok choy Cabbage Vegetables 9 mg 1.45 g
Brassicaceae (blossom) Vegetables 23 mg 0.5 g
Bread Grains & Cereals 6 mg 0.93 g
Bread Flour Grains & Cereals 36 mg 0.1 g
Broad Beans (dried) Legumes 9 mg 0.93 g
Broccoli Vegetables 60 mg 0.82 g
Broccoli Sprouts Vegetables 110 mg 0.82 g
Brussels Sprouts Vegetables 33 mg 0.93 g
Buckwheat Flour Grains & Cereals 106 mg 0.1 g
Bunapii Mushroom Mushrooms 22 mg 0 g
Bunashimeji Mushrooms Mushrooms 15 mg 0 g
Burdock Vegetables 4 mg 0.5 g
Butter Dairy & Eggs 0 mg 0 g
Cabbage Vegetables 3 mg 1.45 g
Cake Flour Grains & Cereals 22 mg 0.1 g
Canned Blackeye Peas Legumes 45 mg 0.3 g
Canned Chickpeas (garbanzo Beans) Legumes 28 mg 0.3 g
Canned Mushrooms Mushrooms 17 mg 0.15 g
Cantaloupe (muskmelon) Fruit 10 mg 2.4 g
Carrots Vegetables 2 mg 0.55 g
Cauliflower Vegetables 28 mg 0.97 g
Cayenne Pepper Powder Vegetables 17 mg 4.28 g
Cheddar Cheese Dairy & Eggs 4 mg 0 g
Cherry Tomatoes Fruit 4 mg 1 g
Chia Seeds Nuts & Seeds 16 mg 0.1 g
Chicken Egg Poultry 0 mg 0 g
Chickpeas (dried) Legumes 14 mg 0.3 g
Chickpeas (garbanzo Beans) Legumes 34 mg 0.3 g
Chinese (pak-choi) Cabbage Vegetables 6 mg 0.5 g
Chinese (qing-geng-cai) Cabbage Vegetables 11 mg 0.5 g
Collards Vegetables 22 mg 0.5 g
Cooked Chickpeas (garbanzo Beans) Legumes 15 mg 0.3 g
Coriander Vegetables 34 mg 0.5 g
Corn Grains & Cereals 17 mg 1.94 g
Corn Cereal Grains & Cereals 1 mg 0 g
Corned Beef Red Meat 40 mg 0 g
Cottage Cheese Dairy & Eggs 4 mg 0 g
Cream (animal, fresh) Dairy & Eggs 0 mg 0 g
Cream (vegetable, fresh) Dairy & Eggs 0 mg 0 g
Crusty (baguette) Bread Grains & Cereals 22 mg 0.1 g
Cucumber Vegetables 8 mg 0.75 g
Curry Roux Condiments & Sauces 3 mg 0.79 g
Deep-fried Tofu Legumes 71 mg 0.3 g
Drinkable Yogurt Dairy & Eggs 1 mg 0 g
Egg White (boiled) Dairy & Eggs 0 mg 0 g
Egg Yolk (boiled) Dairy & Eggs 0 mg 0 g
Egg-White Schnitzel Legumes 51 mg 0 g
Eggplant Vegetables 43 mg 0 g
Engawa (fish-fin meat) Fish 16 mg 0 g
Enoki Mushrooms Mushrooms 35 mg 0 g
Eringi Mushrooms Mushrooms 9 mg 0 g
Fish Sausage Processed Meats 13 mg 0 g
Frankfurter Processed Meats 27 mg 0 g
Freeze-Dried Tofu (koyadofu) Legumes 50 mg 0.3 g
Fresh Parsley Vegetables 23 mg 0.42 g
Garland Chrysanthemum Vegetables 40 mg 0.5 g
Garlic Vegetables 15 mg 3.8 g
Garlic Chives (nira) Vegetables 17 mg 3.8 g
Gelatin Noodle (dried) Grains & Cereals 1 mg 0.1 g
Ginger Root Vegetables 2 mg 0.5 g
Grapefruit Fruit 20 mg 1.77 g
Grated Cheese Dairy & Eggs 7 mg 0 g
Green Beans Legumes 10 mg 1.45 g
Green Peas Legumes 29 mg 0.39 g
Green Pepper Vegetables 2 mg 1.12 g
Green Soybeans Legumes 62 mg 0.3 g
Green Tea Beverage Beverages - Non-Alcoholic 4 mg 0 g
Green Tea Leaves (dried) Beverages - Non-Alcoholic 4 mg 0.5 g
Hanpen (fish cake) Fish 11 mg 0.1 g
Hatakeshimeji Mushroom Mushrooms 11 mg 0 g
Honewort Vegetables 10 mg 0.3 g
Japanese (myoga) Ginger Vegetables 1 mg 5.56 g
Japanese (negi) Leek Vegetables 35 mg 1.36 g
Japanese Parsley Vegetables 16 mg 0.42 g
Japanese Radish Leaf Vegetables 29 mg 0.71 g
Japanese Radish Root Vegetables 1 mg 0.71 g
Japanese Yam Vegetables 3 mg 5.56 g
Kamaboko (fish cake) Fish 22 mg 0 g
Komatsuna Vegetables 9 mg 0.5 g
Komatsuna (young) Vegetables 33 mg 0.5 g
Konnyaku Vegetables 0 mg 0 g
Lentils Legumes 56 mg 0.27 g
Lettuce Vegetables 4 mg 0.8 g
Lima Beans (baby, dried) Legumes 36 mg 0.3 g
Lima Beans (large, dried) Legumes 37 mg 0.3 g
Lotus Root Vegetables 0 mg 0.5 g
Luncheon Meat Processed Meats 32 mg 0 g
Lychee Fruit 13 mg 3.2 g
Maitake Mushrooms Mushrooms 69 mg 0 g
Mango Fruit 13 mg 3.12 g
Mayonnaise Condiments & Sauces 0 mg 1.22 g
Meatless Hot Dog Processed Meats 18 mg 0 g
Meatless Sausage Processed Meats 25 mg 0 g
Mizuna (potherb Mustard) Vegetables 17 mg 0.5 g
Monterey Jack Cheese Dairy & Eggs 5 mg 0 g
Mozzarella Cheese Dairy & Eggs 4 mg 0 g
Mushroom (Jew's ear, dried) Mushrooms 8 mg 0.15 g
Mushrooms Mushrooms 33 mg 0 g
Mushrooms (shiitake, dried) Mushrooms 9 mg 0 g
Mustard Condiments & Sauces 4 mg 0.23 g
Nameko Mushrooms Mushrooms 13 mg 0 g
Narutomaki (fish cake) Fish 28 mg 0.1 g
Nonfat Plain Yogurt Dairy & Eggs 4 mg 0 g
Noodle Ramen Grains & Cereals 30 mg 0 g
Okra Vegetables 34 mg 0.57 g
Onions Vegetables 2 mg 1.79 g
Papaya Fruit 13 mg 2.7 g
Parmesan Cheese Dairy & Eggs 7 mg 0 g
Pasta (white, cooked) Grains & Cereals 10 mg 0.03 g
Pastry Flour Grains & Cereals 36 mg 1.41 g
Peach Fruit 29 mg 1.53 g
Peanuts Legumes 64 mg 0.3 g
Peas (green, canned) Legumes 25 mg 0.13 g
Peas (green, sweet, canned) Legumes 94 mg 0.39 g
Peas (red, dried) Legumes 6 mg 0.3 g
Peas (split, dried) Legumes 49 mg 0 g
Pepper (green, pickled) Vegetables 3 mg 0.93 g
Pepper (sweet, green) Vegetables 59 mg 1.12 g
Plain Yogurt Dairy & Eggs 4 mg 0 g
Podded Peas Legumes 14 mg 0.3 g
Pork (bacon, unprepared) Processed Meats 34 mg 0 g
Potato Vegetables 6 mg 0.31 g
Pressed and boneless types Ham Processed Meats 38 mg 0 g
Processed Cheese Dairy & Eggs 1 mg 0 g
Provolone Cheese Dairy & Eggs 6 mg 0 g
Pumpkin Vegetables 48 mg 0.5 g
Quail Egg Poultry 0 mg 0 g
Queso cotija Cheese Dairy & Eggs 4 mg 0 g
Queso fresco Cheese Dairy & Eggs 0 mg 0 g
Queso Oaxaca Cheese Dairy & Eggs 4 mg 0 g
Red (capsicum) Pepper Vegetables 4 mg 2.26 g
Red Paprika Vegetables 0 mg 6.71 g
Rice Bran Grains & Cereals 15 mg 0.2 g
Rice Crackers Grains & Cereals 20 mg 0.47 g
Salted Rice Malt Grains & Cereals 20 mg 0.1 g
Satsuma-age (fish cake) Fish 18 mg 0 g
Sauce (chili bean, Chinese) Legumes 11 mg 0.63 g
Sea Cucumber Shellfish & Seafood 7 mg 0 g
Seaweed (hijiki, dried) Seaweed & Algae 13 mg 0 g
Seaweed (kombu, dried) Seaweed & Algae 5 mg 0 g
Seaweed (mozuku, dried) Seaweed & Algae 2 mg 0 g
Seaweed (nori, dried) Seaweed & Algae 18 mg 0 g
Seitan Steak Grains & Cereals 29 mg 0 g
Sesame Nuts & Seeds 10 mg 2.01 g
Shiitake Mushrooms Mushrooms 16 mg 0 g
Shiso Perilla Leaves Vegetables 35 mg 0.5 g
Soba (buckwheat Noodles) Grains & Cereals 11 mg 0.1 g
Soup (Chinese soup type, powdered) Soups & Broths 15 mg 0 g
Soup (clam chowder type, powdered) Shellfish & Seafood 1 mg 0 g
Soup (consommé type, powdered) Soups & Broths 15 mg 0 g
Soup (matsutake type, powdered) Mushrooms 6 mg 0.15 g
Soup (potage type, powdered) Soups & Broths 3 mg 0 g
Soup (ramen noodle, dry) Grains & Cereals 46 mg 0 g
Soy "Basa Fish" Legumes 107 mg 0 g
Soy "Fish" (dried) Legumes 115 mg 0 g
Soy "Steak" Legumes 81 mg 0 g
Soy Milk Dairy & Eggs 11 mg 0 g
Soy Protein Concentrate Legumes 58 mg 0.3 g
Soy Sauce (shoyu) Grains & Cereals 70 mg 0 g
Soybean (black, dried) Legumes 17 mg 0.05 g
Soybeans (dried) Legumes 43 mg 0.3 g
Spaghetti Grains & Cereals 10 mg 0.7 g
Spinach Vegetables 44 mg 0.5 g
Sports Drink (e.g. Gatorade) Beverages - Non-Alcoholic 0 mg 2.05 g
Squash (winter, butternut) Dairy & Eggs 5 mg 0 g
Strawberries Fruit 3 mg 2.62 g
Sweet Potato Vegetables 15 mg 0.93 g
Taro Vegetables 2 mg 0.5 g
Tofu (Kinu) Legumes 26 mg 0.3 g
Tofu (nigari) Legumes 40 mg 0.3 g
Tomatoes Vegetables 6 mg 1.31 g
Tsukuritake Mushroom Mushrooms 35 mg 0 g
Turnip Vegetables 3 mg 2.09 g
Udon (wheat Noodles) Grains & Cereals 17 mg 0.1 g
Usu-hiratake Mushroom Mushrooms 27 mg 0 g
Vegetable Juice Vegetables 12 mg 1.4 g
Vegetarian 'quail's Eggs' Legumes 0 mg 0 g
Vegetarian Meatloaf Legumes 55 mg 0 g
Vegetarian Soy "Gizzard" Legumes 0 mg 0 g
Vegetarian Tender 'shrimp' Legumes 0 mg 0 g
Veggie Burger Legumes 85 mg 0 g
Vegideli Fish Style Fingers Legumes 88 mg 0 g
Vienna type Sausage Processed Meats 25 mg 0 g
Wakame Seaweed Seaweed & Algae 26 mg 0 g
Walnuts Nuts & Seeds 6 mg 0.09 g
Wasabi Condiments & Sauces 0 mg 2.3 g
Watermelon Fruit 10 mg 3.25 g
White aragekikurage Mushroom Mushrooms 5 mg 0.17 g
White Bread Grains & Cereals 17 mg 2.7 g
White hiratake Mushroom Mushrooms 47 mg 0.17 g
White Radish Sprouts Vegetables 62 mg 1.08 g
White Rice Grains & Cereals 8 mg 0.1 g
White Rice (uncooked) Grains & Cereals 46 mg 0.1 g
Whole Milk Dairy & Eggs 0 mg 0 g
Whole-grain Wheat Flour Grains & Cereals 16 mg 0.16 g
Yamabushitake Mushroom Mushrooms 24 mg 0 g
Yanagimatsutake Mushroom Mushrooms 18 mg 0 g
Yogurt Dairy & Eggs 3 mg 0 g
Zucchini Squash Vegetables 11 mg 1.38 g
95 foods

Safe for most people in normal portions.

Food Category Purine / serving Fructose /100g
Apricots (dried) Fruit 7 mg 12.5 g
Baby Spinach Vegetables 146 mg 0.15 g
Banana Fruit 15 mg 4.85 g
Barbecue Sauce Condiments & Sauces 2 mg 14.2 g
Beef (ground, cooked) Red Meat 76 mg 0 g
Beef Brisket Red Meat 67 mg 0 g
Beef Chuck Ribs Red Meat 66 mg 0 g
Beef Clod (shoulder) Red Meat 88 mg 0 g
Beef Flank Steak (boneless, choice) Red Meat 84 mg 0 g
Beef Front Red Meat 66 mg 0 g
Beef Large Intestine Organ Meats 75 mg 0 g
Beef Neck Red Meat 86 mg 0 g
Beef Rib Loin Red Meat 63 mg 0 g
Beef Shin Red Meat 90 mg 0 g
Beef Stomach Organ Meats 71 mg 0 g
Beef Tongue Organ Meats 77 mg 0 g
Blueberries Fruit 31 mg 4.94 g
Canned Clams Shellfish & Seafood 53 mg 0 g
Canned Oysters Shellfish & Seafood 91 mg 0 g
Carp Fish 88 mg 0 g
Chicken Skin Poultry 50 mg 0 g
Chicken Skin (braised) Poultry 80 mg 0 g
Chocolate Beverages - Non-Alcoholic 19 mg 0.5 g
Cod (Atlantic, wild) Fish 94 mg 0 g
Cranberry Juice Cocktail Beverages - Non-Alcoholic 7 mg 4.34 g
Deboned Chicken Poultry 68 mg 0 g
Deboned Poultry (with skin) Poultry 80 mg 0 g
Deboned Turkey Poultry 67 mg 0 g
European Turbot Legumes 146 mg 0.3 g
Fermented (Heshiko) Sardine Fish 99 mg 0 g
Fermented (Natto) Soybean Legumes 148 mg 0.3 g
Figs (dried) Fruit 6 mg 22.9 g
Fish Ball Fish 58 mg 0.1 g
Fish Roe Fish 69 mg 0 g
Fish Sauce Fish 79 mg 0 g
Foie Gras Organ Meats 70 mg 0 g
Frankfurter (beef, heated) Processed Meats 63 mg 0 g
Frankfurter (beef, unheated) Processed Meats 63 mg 0 g
Frankfurter (mixed meat, heated) Processed Meats 88 mg 0 g
Frankfurter (mixed meat, unheated) Processed Meats 93 mg 0 g
Fresh Cod Fish 83 mg 0 g
Fresh Conger Eel Fish 81 mg 0 g
Fresh Orange Juice Beverages - Non-Alcoholic 12 mg 2.45 g
Fruit Juice Fruit 2 mg 5.55 g
Fruit Punch Drink Beverages - Non-Alcoholic 0 mg 5 g
Goji Berry Fruit 8 mg 6.6 g
Ground Turkey Poultry 81 mg 0 g
Hiratake Mushrooms Mushrooms 100 mg 0 g
Japanese Eel Fish 78 mg 0 g
Ketchup Condiments & Sauces 2 mg 8.94 g
Kiwifruit Fruit 27 mg 4.29 g
Liver Pate Organ Meats 68 mg 0 g
Mango Juice (nectar) Beverages - Non-Alcoholic 7 mg 4 g
Meatless Bacon Processed Meats 41 mg 0 g
Meatless Chicken Poultry 65 mg 0 g
Meatless Luncheon Slices Legumes 127 mg 0.3 g
Miso Legumes 73 mg 6 g
Monkfish Fish 60 mg 0 g
Mutton Red Meat 81 mg 0 g
Octopus Organs Shellfish & Seafood 68 mg 0 g
Pear Fruit 17 mg 6.23 g
Persimmon Fruit 22 mg 7.28 g
Pineapple Fruit 27 mg 4.05 g
Plum Fruit 20 mg 3.51 g
Pomegranate Fruit 15 mg 4.68 g
Pork (cured, bacon, unprepared) Processed Meats 77 mg 0 g
Pork Neck Red Meat 60 mg 0 g
Pork Ribs Red Meat 64 mg 0 g
Pork Rump Red Meat 96 mg 0 g
Pork Sausage (uncured, link/patty) Processed Meats 88 mg 0 g
Pork Shoulder Red Meat 80 mg 0 g
Pork Sirloin Red Meat 77 mg 0 g
Processed Fishcake Tube Fish 41 mg 0 g
Prosciutto (Parma Ham) Processed Meats 76 mg 0 g
Prunes (dried Plums) Fruit 6 mg 12.4 g
Rabbit (meat, cooked) Poultry 89 mg 0 g
Red king Crab Shellfish & Seafood 85 mg 0 g
Regular Energy Drink Beverages - Non-Alcoholic 0 mg 4.5 g
Roe (flying fish, in soy sauce) Fish 78 mg 0 g
Sailfin Sandfish Fish 84 mg 0 g
Salami Processed Meats 66 mg 0 g
Sasakamaboko (fish cake) Fish 41 mg 0.1 g
Scallops Shellfish & Seafood 65 mg 0 g
Sea Bass Fish 91 mg 0 g
Shishamo (with roe, half-dried) Processed Meats 82 mg 0 g
Smelt Fish 81 mg 0 g
Soy "Venison" (dried) Legumes 151 mg 0 g
Spiny Lobster Shellfish & Seafood 87 mg 0 g
Squid (shredded, dried) Shellfish & Seafood 80 mg 0 g
Squid Organs Shellfish & Seafood 51 mg 0 g
Sweet Cherries Fruit 24 mg 5.51 g
Tenderloin Beef Red Meat 84 mg 0 g
Tofu Burger Legumes 133 mg 0.3 g
Vegetarian Ham Slices Legumes 153 mg 0 g
Whale Red Meat 85 mg 0 g
116 foods

Fine in moderation. Mind your portion size, especially during a flare.

Food Category Purine / serving Fructose /100g
Agave Nectar (syrup) Condiments & Sauces 0 mg 55.6 g
Anchovy (dried) Fish 56 mg 0 g
Apple Fruit 20 mg 8.59 g
Arabesque Greenling Fish 128 mg 0 g
Ayu Fish 113 mg 0 g
Barracuda Fish 126 mg 0 g
Bastard Halibut Fish 114 mg 0 g
Beef (ground, 73% lean meat / 27% fat) Red Meat 113 mg 0 g
Beef (ground, 80% lean meat / 20% fat) Red Meat 137 mg 0 g
Beef (ground, 93% lean meat / 7% fat) Red Meat 161 mg 0 g
Beef Brain Organ Meats 138 mg 0 g
Beef Chuck Roast (boneless, choice) Red Meat 133 mg 0 g
Beef Heart Organ Meats 145 mg 0 g
Beef Ribeye (steak, boneless, choice) Red Meat 148 mg 0 g
Beef Round (topside) Red Meat 105 mg 0 g
Beef Shoulder Roast (choice, boneless) Red Meat 139 mg 0 g
Beef Shoulder Roast (cooked) Red Meat 164 mg 0 g
Beltfish Fish 118 mg 0 g
Bonito (dried) Fish 25 mg 0 g
Canned Salmon Fish 113 mg 0 g
Canned Tuna Fish 180 mg 0 g
Chicken Breast Poultry 149 mg 0 g
Chicken Breast (cooked) Poultry 149 mg 0 g
Chicken Drumstick Poultry 113 mg 0 g
Chicken Gizzard Poultry 111 mg 0 g
Chicken Heart Organ Meats 107 mg 0 g
Chicken Leg Poultry 101 mg 0 g
Chicken Neck Poultry 105 mg 0 g
Chicken Thigh Poultry 120 mg 0 g
Chicken Wing Poultry 117 mg 0 g
Chum Salmon Fish 106 mg 0 g
Clams Shellfish & Seafood 116 mg 0 g
Cooked Beef Roast Red Meat 106 mg 0 g
Cooked Beef Round (topside) Red Meat 122 mg 0 g
Cooked Veal Cutlet Red Meat 121 mg 0 g
Crab (blue, lump, pasteurized) Shellfish & Seafood 126 mg 0 g
Crab Ovary Shellfish & Seafood 130 mg 0 g
Cranberries (dried, sweetened) Fruit 7 mg 27 g
Deep-water Shrimp Shellfish & Seafood 188 mg 0 g
Duck (meat, cooked) Poultry 117 mg 0 g
Farmed Catfish Fish 174 mg 0 g
Farmed Tilapia Fish 158 mg 0 g
Fat Greenling Fish 110 mg 0 g
Fermented (Heshiko) Mackerel Fish 176 mg 0 g
Flying Fish Fish 131 mg 0 g
Fresh Swordfish (Xiphias) Fish 112 mg 0 g
Gizzard Shad Fish 159 mg 0 g
Ground Beef (cooked) Red Meat 198 mg 0 g
Ground Pork Red Meat 156 mg 0 g
Herring Fish 118 mg 0 g
Honey Condiments & Sauces 0 mg 40.9 g
Lamb Chops & Roast Red Meat 108 mg 0 g
Lamb Heart Organ Meats 145 mg 0 g
Lamb Liver Organ Meats 125 mg 0 g
Luncheon Meat (ham, ready-to-eat) Processed Meats 138 mg 0 g
Mackerel Fish 174 mg 0 g
Malt Beverage Beverages - Alcoholic 7 mg 3.91 g
Meat Gnomefish Fish 128 mg 0 g
Monkfish Liver Organ Meats 89 mg 0 g
Non-Alcoholic Beer Beverages - Alcoholic 43 mg 2 g
Octopus Shellfish & Seafood 117 mg 0 g
Oyster Sauce Shellfish & Seafood 114 mg 0 g
Oysters Shellfish & Seafood 104 mg 0 g
Pacific Saury Fish 132 mg 0 g
Pacific Saury (half-dried) Fish 178 mg 0 g
Pomegranate Juice Beverages - Non-Alcoholic 7 mg 6.37 g
Pork Heart Organ Meats 101 mg 0 g
Pork Roast & Chops (cooked) Red Meat 102 mg 0 g
Pork Sausage (cooked) Processed Meats 117 mg 0 g
Pork Tenderloin Red Meat 102 mg 0 g
Pork Tongue Organ Meats 88 mg 0 g
Rainbow Trout Fish 154 mg 0 g
Red or green Grapes Fruit 38 mg 8.65 g
Red Seabream Fish 110 mg 0 g
Regular (e.g. Coca-Cola) Cola Beverages - Non-Alcoholic 0 mg 5.84 g
Regular Lemon-lime Soda Beverages - Non-Alcoholic 0 mg 5.87 g
Roasted Chicken Breast Poultry 152 mg 0 g
Roasted Chicken Thigh Poultry 127 mg 0 g
Rockfish (Mebaru) Fish 106 mg 0 g
Sablefish Meat Fish 105 mg 0 g
Salami (dry or hard, pork, beef) Processed Meats 118 mg 0 g
Salami (genoa, pork, beef) Processed Meats 135 mg 0 g
Salmon Fish 102 mg 0 g
Sardine Fish 179 mg 0 g
Sardine (baby, dried) Fish 75 mg 0 g
Sea Urchin Shellfish & Seafood 117 mg 0 g
Seedless Raisins Fruit 10 mg 34.7 g
Shrimp Shellfish & Seafood 155 mg 0 g
Shrimp (frozen) Shellfish & Seafood 199 mg 0 g
Shrimp (Sakura, dried) Shellfish & Seafood 37 mg 0 g
Shrimp (sand & Pacific species) Shellfish & Seafood 151 mg 0 g
Sirloin Beef Red Meat 106 mg 0 g
Snails Shellfish & Seafood 155 mg 0 g
Snow Crab Shellfish & Seafood 116 mg 0 g
Soup (stock, Chinese, dried) Soups & Broths 42 mg 20.6 g
Spanish Mackerel Fish 138 mg 0 g
Squid Shellfish & Seafood 115 mg 0 g
Stewed Chicken Breast Poultry 156 mg 0 g
Stewed Chicken Thigh Poultry 124 mg 0 g
Striped Pigfish Organ Meats 127 mg 0 g
Sweetened Lemonade Beverages - Non-Alcoholic 0 mg 4.2 g
Tilefish Fish 102 mg 0 g
Tuna Fish 134 mg 0 g
Tuna (Bonito) Fish 180 mg 0 g
Turkey Luncheon Meat Processed Meats 129 mg 0 g
Umami Broth (powdered) Soups & Broths 56 mg 0 g
Unsweetened Apple Juice Beverages - Non-Alcoholic 12 mg 5.64 g
Unsweetened Pineapple Juice Beverages - Non-Alcoholic 12 mg 2.72 g
Weather Loach Fish 116 mg 0 g
Whitebait (dried) Fish 71 mg 0 g
Whitefish Fish 104 mg 0 g
Whiting (Sillaginidae) Fish 123 mg 2.52 g
Yeast (dried) Yeast & Extracts 42 mg 0 g
Yellow striped Flounder Organ Meats 96 mg 0 g
Yellowtail (amberjack) Fish 103 mg 0 g
Yellowtail (young, fresh) Fish 130 mg 0 g
47 foods

Higher risk. Keep portions small and occasional, especially during a flare.

Food Category Purine / serving Fructose /100g
Amazake Beverages - Alcoholic 15 mg 0.2 g
Atlantic Salmon Fish 212 mg 0 g
Bacon Processed Meats 236 mg 0 g
Beef Kidney Organ Meats 181 mg 0 g
Beef Liver Organ Meats 168 mg 0 g
Brandy Beverages - Alcoholic 1 mg 0.2 g
Canned Anchovy Fish 273 mg 0 g
Canned Mackerel Fish 209 mg 0 g
Chicken Liver Organ Meats 207 mg 0 g
Cooked Beef Kidney Organ Meats 196 mg 0 g
Dessert (Port or Sherry) Wine Beverages - Alcoholic 12 mg 8.5 g
Fresh Anchovy Fish 258 mg 0 g
Gin Beverages - Alcoholic 0 mg 0 g
Ground Chicken Poultry 200 mg 0 g
Hard Seltzer Beverages - Alcoholic 1 mg 0.5 g
Lean Ground Beef Red Meat 214 mg 0 g
Low alcohol Beer Beverages - Alcoholic 11 mg 0 g
Mackerel (jack, half-dried) Fish 209 mg 0 g
Margarita Cocktail Beverages - Alcoholic 4 mg 5.5 g
Mirin (cooking Wine) Beverages - Alcoholic 3 mg 0.2 g
Mojito Cocktail Beverages - Alcoholic 2 mg 7 g
Okiami (krill) Shellfish & Seafood 192 mg 3.8 g
Pork Kidney Organ Meats 166 mg 0 g
Pork Loin Red Meat 284 mg 0 g
Pork Loin (boneless, skinless) Red Meat 202 mg 0 g
Pork Loin (tenderloin, boneless) Red Meat 207 mg 0 g
Radler (beer & lemonade) Beverages - Alcoholic 9 mg 3.91 g
Red Wine Beverages - Alcoholic 10 mg 0.8 g
Rose Wine Beverages - Alcoholic 7 mg 2.1 g
Sake Beverages - Alcoholic 3 mg 0.2 g
Sake Lees Beverages - Alcoholic 214 mg 0.2 g
Salmon (sockeye, wild) Fish 221 mg 0 g
Sardine (half-dried) Fish 260 mg 0 g
Seabass (Japanese, liver) Organ Meats 185 mg 0 g
Shochu (Japanese Spirit Liquor) Beverages - Alcoholic 0 mg 0 g
Shoko-shu (Chinese Liquor) Beverages - Alcoholic 23 mg 0 g
Sparkling (Champagne) Wine Beverages - Alcoholic 6 mg 0.3 g
Tequila Beverages - Alcoholic 0 mg 0 g
Turbot Liver Organ Meats 225 mg 0 g
Ume Liqueur Beverages - Alcoholic 1 mg 0.2 g
Unsweetened Grape Juice Beverages - Non-Alcoholic 12 mg 7.36 g
Vodka Beverages - Alcoholic 0 mg 0 g
Whiskey Beverages - Alcoholic 1 mg 0.2 g
White Rum Beverages - Alcoholic 0 mg 0 g
White Wine Beverages - Alcoholic 5 mg 0.6 g
Wine Beverages - Alcoholic 3 mg 2.1 g
Wine Spritzer Beverages - Alcoholic 5 mg 0.4 g
17 foods

High in purines or a known trigger. Best avoided, especially during a flare.

Food Category Purine / serving Fructose /100g
Anchovies Fish 349 mg 0 g
Beer Beverages - Alcoholic 20 mg 0.29 g
Beer (lager, regular) Beverages - Alcoholic 29 mg 0.2 g
Canned Herring Fish 321 mg 0 g
Canned Sardines Fish 339 mg 0 g
Dark Beer Beverages - Alcoholic 32 mg 0 g
Export Beer Beverages - Alcoholic 26 mg 0 g
Fresh Cutlassfish (hairtail) Fish 328 mg 0.02 g
IPA (India Pale Ale) Beer Beverages - Alcoholic 29 mg 0.3 g
Light Beer Beverages - Alcoholic 14 mg 0 g
Liver Pork Organ Meats 246 mg 0 g
Medjool Dates Fruit 49 mg 32 g
Pils Beer Beverages - Alcoholic 24 mg 0 g
Steamed Monkfish Liver Organ Meats 339 mg 0 g
Stout Beer Beverages - Alcoholic 38 mg 0.3 g
Wheat (Hefeweizen) Beer Beverages - Alcoholic 41 mg 0.5 g
Wheat Beer Beverages - Alcoholic 19 mg 0 g

Sources

  1. 1. Source: FitzGerald JD, et al. 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care Res. 2020;72(6):744–760.
  2. 2. Source: Choi HK, Atkinson K, Karlson EW, Willett W, Curhan G. Purine-rich foods, dairy and protein intake, and the risk of gout in men. N Engl J Med. 2004;350(11):1093–1103.
  3. 3. Source: Choi HK, Atkinson K, Karlson EW, Willett W, Curhan G. Alcohol intake and risk of incident gout in men: a prospective study. Lancet. 2004;363(9417):1277–1281.
  4. 4. Source: Choi HK, Curhan G. Soft drinks, fructose consumption, and the risk of gout in men: prospective cohort study. BMJ. 2008;336(7639):309–312.
  5. 5. Source: Choi HK, Curhan G. Coffee, tea, and caffeine consumption and serum uric acid level: NHANES III. Arthritis Rheum. 2007;57(5):816–821.
  6. 6. Source: Zhang Y, Neogi T, Chen C, et al. Cherry consumption and decreased risk of recurrent gout attacks. Arthritis Rheum. 2012;64(12):4004–4011.
  7. 7. Source: Zhang M, Zhang Y, Terkeltaub R, Chen C, Neogi T. Effect of Dietary and Supplemental Omega-3 Polyunsaturated Fatty Acids on Risk of Recurrent Gout Flares. Arthritis Rheumatol. 2019;71(9):1580–1586.
  8. 8. Source: Juraschek SP, Gelber AC, Choi HK, Appel LJ, Miller ER. Effects of the DASH Diet and Sodium Intake on Serum Uric Acid. Arthritis Rheumatol. 2016;68(12):3002–3009.

Values are per 100g unless a note says otherwise. Last reviewed June 13, 2026.

Not medical advice. This is general information, not a substitute for care from your doctor or dietitian.

See also: foods to avoid · what actually helps · the gout diet