Important note about Foods High In Uric Acid:
Food never contains uric acid.
Some food contains purines, which are a source of uric acid.
We can consider some foods that are rich in purines to be foods high in uric acid, but before looking at them, you should understand How Purines Affect Gout.
Since publishing my original chart of high uric acid foods (reproduced in full, below), I have learned that vegetable purines are not readily converted to uric acid in our bodies, and they can be ignored. I have replaced the foods high in uric acid table below with my Purine Rich Foods chart.
Foods High In Uric Acid Introduction
Dietitians and nutritionists commonly measure foods high in uric acid by measuring the total purine content of food.
The table below lists foods high in uric acid first with purine concentration reducing as you move down the list. Many advisers tell gout sufferers to avoid anything over 400mg and restrict foods in the 100-400mg range, but you should treat this advice with caution.
Firstly, you must realize that typical portion sizes vary enormously.
Be sure to calculate the amount that applies to your typical serving size from the value shown for 100 grams.
Secondly, the effect of foods high in uric acid depends on direct absorption through the digestive tract. Most uric acid derives from the breakdown of your cells as part of normal metabolism. The overall contribution of foods high in uric acid is debatable – figures of between 5% and 15% are common.
Please be careful about getting obsessed with the purine content of food. Though purines in food can have a slight effect on uric acid, there are many other factors to consider. Read more about the main food factors that can affect gout in the Gout Diet section.
Foods High In Uric Acid Table
You should use the information in the table below only as a guideline. Many other factors, besides foods high in uric acid, affect the risk of gout attacks.
If you do feel that it is important to manage foods high in uric acid, then you should measure your total intake. Multiply the weight of your food (in grams) by the value from the table and divide this by 100 to give your uric acid intake in milligrams. In this way you can calculate a total intake from the list of foods high in uric acid for every meal. You need to find the level that you can tolerate best by trial and error.
|Foods High in Uric Acid
To find a particular food quickly, use your browser Find function (usually Ctrl-F).
|Neck sweet bread, Calf’s||1260|
|Mushroom, flat, edible Boletus, dried||488|
|Fish, sardines in oil||480|
|Pig’s lungs (lights)||434|
|Ox lungs (lights)||399|
|Fish, sardine, pilchard||345|
|Fish, Tuna in oil||290|
|Fish, Redfish (ocean perch)||241|
|Black gram (mungo bean), seed, dry||222|
|Fish, Herring, Matje cured||219|
|Fish, Herring, Atlantic||210|
|Bean, Soya, seed, dry||190|
|Fish, Herring roe||190|
|Lamb (muscles only)||182|
|Chicken (breast with skin)||175|
|Veal, muscles only||172|
|Poppy seed, seed, dry||170|
|Pork muscles only||166|
|Sausage, liver (liverwurst)||165|
|Fish, Saithe (coalfish)||163|
|Pork leg (hind leg)||160|
|Chicken, boiling fowl, average||159|
|Pork shoulder with skin (blade of shoulder)||150|
|Turkey, young animal, average, with skin||150|
|Veal knuckle with bone||150|
|Veal, leg of veal with bone||150|
|Veal, neck with bone||150|
|Pork chop with bone||145|
|Sunflower seed, dry||143|
|Veal chop, cutlet with bone||140|
|Venison haunch (leg)||138|
|Beef, muscles only||133|
|Rabbit meat, average with bone||132|
|Bean, seed, white, dry||128|
|Lentil, seed, dry||127|
|Pork belly, raw, smoked dried||127|
|Beef, fore rib, entrecote||120|
|Pork hip bone (hind leg)||120|
|Chicken (chicken for roasting), average||115|
|Beef, roast beef, sirloin||110|
|Chicken, leg with skin, without bone||110|
|Peas, chick (garbanzo), seed, dry||109|
|Grape, dried, raisin, sultana||107|
|Sausage salami, German||104|
|Sausages, frying, from pork||101|
|Barley without husk, whole grain||96|
|Pea, seed, dry||95|
|Oats, without husk, whole grain||94|
|Mushroom, flat, edible Boletus, cep||92|
|Sausages, frying, from veal||91|
|Pea, pod and seed, green||84|
|Bean sprouts, Soya||80|
|Fish, eel (smoked)||78|
|Sausages, German (Mettwurst)||74|
|Sausage “Munich Weisswurst”||73|
|Cocoa powder, oil partially removed, not including theobromine||71|
|Grass, Viper’s (black salsify)||71|
|Millet, shucked corn||62|
|Sesame (gingelly) seed, Oriental, dry||62|
|Beef, corned (German)||57|
|Rye, whole grain||51|
|Wheat, whole grain||51|
|Beans, French, dried||45|
|Pasta made with egg (noodles, macaroni, spaghetti, etc.||40|
|Beans, French (string beans, haricot)||37|
|Nuts, hazelnut (cobnut)||37|
|Cheese, Limburger, 20% fat content in dry matter||32|
|Mushrooms, canned, solid and liquid||29|
|Olive, green, marinated||29|
|Bilberry, blueberry, huckleberry||22|
|Kiwi fruit (Chinese gooseberry, strawberry peach)||19|
|Potato, cooked with skin||18|
|Mushrooms, Chanterelles, canned, solids & liquids||17|
|Sauerkraut, dripped off||16|
|Beer, real, light||14|
|Bread, wheat (flour) or (white bread)||14|
|Beer, Pilsner lager beer, regular beer, German||13|
|Beer, alcohol free||8.1|
|Yogurt, min. 3.5% fat content||8.1|
|Cheese, edam, 30% fat content in dry matter||7.1|
|Cheese, edam, 40% fat content in dry matter||7.1|
|Cheese, edam, 45% fat content in dry matter||7.1|
|Cheese, Cheddar/Cheshire cheese, 50% fat content in dry matter||6|
The total of free and bound compounds is given for each component. The “total purines” column contains the total of all individual components calculated as uric acid.
The exact calculation of this is beyond the scope of this article, but you can easily see the relative purine count in the table. Remember, the table of foods high in uric acid shows the number of milligrams per 100 grams, so intake will depend on portion size.
GoutPal warns against taking these types of analysis too seriously. Firstly,gout food research indicates that vegetable purines do not increase the risk of gout, and dairy foods can actually reduce it. More importantly, people digest foods differently – a food that causes gout in one person might be tolerated by another, and different food combinations have significantly different effects. There is more information about dealing with foods high in uric acid in my Gout Diet section.
Foods High In Uric Acid: Next Steps
I have retained the old foods high in uric acid chart, so that you can understand where some of the misleading gout information comes from. It is clear that simply counting purines in food is bad for gout. At best it is a waste of time. At worst it can cause dietary problems that actually increase uric acid, if your diet becomes unbalanced.
I tag gout information that is misleading as Bad For Gout, using the Senseless Skate icon to remind you that it might be interesting, but it will do nothing to help you on your journey to gout freedom.
As you can see, new information changes the way gout should be managed. Purine control used to be considered the best way to manage your gout diet, but we now know that it is a waste of time to simply avoid high purine foods, without considering types of purine, and other diet factors. Don’t get caught out by missing future important gout news.