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Gout diet

Gout food list

Every food we rate, 539 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 July 18, 2026. Looking up one meal instead? Try the dish decoder or search and filter the database.

222 foods 42 foods 171 foods 81 foods 23 foods
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222 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 1 mg 0 g
All varieties Orange Fruit 27 mg 2.36 g
Almonds Nuts & Seeds 9 mg 2.09 g
American Cheese Dairy & Eggs 4 mg 0 g
Asparagus Vegetables 28 mg 1.12 g
Avocado Fruit 13 mg 0.11 g
Balsam Pear (goya) Vegetables 8 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 0.3 g
Bean Sprouts Vegetables 30 mg 0.3 g
Bean Sprouts (with bean) Vegetables 49 mg 0.3 g
Beans (adzuki, dried) Legumes 41 mg 0.3 g
Beans (black, canned) Legumes 31 mg 0.12 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 1.67 g
Beans (pinto, canned) Legumes 33 mg 0.27 g
Beans (pinto, dried) Legumes 43 mg 0.99 g
Beans (small white, dried) Legumes 51 mg 0.3 g
Bell Pepper (red & green) Vegetables 1 mg 2.26 g
Black Tea Beverages - Non-Alcoholic 0 mg 0 g
Blackeye Peas (dried) Legumes 58 mg 0.39 g
Bok choy Cabbage Vegetables 9 mg 1.49 g
Brassicaceae (blossom) Vegetables 23 mg 0.5 g
Bread Grains & Cereals 2 mg 0.93 g
Bread Flour Pantry Ingredients 8 mg 0.1 g
Broad Beans (dried) Legumes 9 mg 2.85 g
Broccoli Vegetables 60 mg 0.82 g
Broccoli (boiled) Vegetables 44 mg 0.78 g
Broccoli Sprouts Vegetables 110 mg 0.82 g
Brussels Sprouts Vegetables 33 mg 1.16 g
Buckwheat Flour Pantry Ingredients 23 mg 0.85 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 1.49 g
Caesar Dressing Condiments & Sauces 11 mg 1 g
Cake Flour Pantry Ingredients 5 mg 0.1 g
Canned Blackeye Peas Legumes 45 mg 0.3 g
Canned Chickpeas 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 2.35 g
Cauliflower Vegetables 28 mg 0.97 g
Cayenne Pepper Powder Pantry Ingredients 0 mg 5.15 g
Celery Vegetables 11 mg 0.4 g
Cheddar Cheese Dairy & Eggs 4 mg 0 g
Cherry Tomatoes Vegetables 3 mg 1 g
Chia Seeds Nuts & Seeds 16 mg 0.1 g
Chicken Egg Dairy & Eggs 0 mg 0 g
Chicken Skin Poultry 24 mg 0 g
Chicken Skin (braised) Poultry 38 mg 0 g
Chickpeas Legumes 34 mg 0.3 g
Chickpeas (cooked) Legumes 15 mg 0.3 g
Chickpeas (dried) Legumes 14 mg 0.3 g
Chinese Cabbage (pak-choi) Vegetables 6 mg 0.5 g
Chinese Cabbage (qing-geng-cai) Vegetables 11 mg 0.5 g
Coconut Water Beverages - Non-Alcoholic 0 mg 1.3 g
Coffee Beverages - Non-Alcoholic 0 mg 0 g
Collards Vegetables 22 mg 0.5 g
Coriander Vegetables 3 mg 0.5 g
Corn Grains & Cereals 17 mg 2.39 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
Cream Cheese Dairy & Eggs 1 mg 0 g
Crusty Bread (baguette) Grains & Cereals 8 mg 0.1 g
Cucumber Vegetables 8 mg 0.75 g
Curry Roux Condiments & Sauces 3 mg 0.79 g
Drinkable Yogurt Dairy & Eggs 3 mg 0 g
Egg White (boiled) Dairy & Eggs 0 mg 0 g
Egg Yolk (boiled) Dairy & Eggs 0 mg 0 g
Eggplant Vegetables 43 mg 0 g
Engawa (fish-fin meat) Fish 22 mg 0 g
Enoki Mushrooms Mushrooms 35 mg 0 g
Eringi Mushrooms Mushrooms 9 mg 0 g
Farro (cooked) Grains & Cereals 17 mg 0.1 g
Fermented Soybean (Natto) Legumes 51 mg 0.3 g
Fish Roe Fish 16 mg 0 g
Fish Sauce Condiments & Sauces 15 mg 0 g
Flour Tortilla Grains & Cereals 8 mg 0.1 g
Freeze-Dried Tofu (koyadofu) Legumes 50 mg 0.3 g
Fresh Mint Vegetables 0 mg 0 g
Fresh Parsley Vegetables 23 mg 2.47 g
Garland Chrysanthemum Vegetables 40 mg 0.5 g
Garlic Vegetables 1 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 0 mg 0.5 g
Golden Beets Vegetables 7 mg 0.51 g
Grapefruit Fruit 20 mg 1.77 g
Grated Cheese Dairy & Eggs 1 mg 0 g
Green Beans Vegetables 6 mg 1.62 g
Green Peas Vegetables 19 mg 0.39 g
Green Pepper Vegetables 2 mg 1.18 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
Hatakeshimeji Mushroom Mushrooms 11 mg 0 g
Honewort Vegetables 10 mg 0.3 g
Hot Sauce Condiments & Sauces 0 mg 0.5 g
Japanese Ginger (myoga) Vegetables 1 mg 5.56 g
Japanese Leek (negi) Vegetables 35 mg 1.36 g
Japanese Parsley Vegetables 2 mg 0.43 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
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 1.01 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
Lychee Fruit 13 mg 3.2 g
Maitake Mushrooms Mushrooms 69 mg 0 g
Marinara Sauce Condiments & Sauces 20 mg 2.35 g
Mayonnaise Condiments & Sauces 0 mg 1.86 g
Miso Legumes 10 mg 6 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
Muenster Cheese Dairy & Eggs 5 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
Nonfat Plain Yogurt Dairy & Eggs 14 mg 0 g
Okra Vegetables 34 mg 0.87 g
Onions Vegetables 2 mg 2.63 g
Oyster Sauce Condiments & Sauces 22 mg 0 g
Papaya Fruit 13 mg 2.7 g
Parmesan Cheese Dairy & Eggs 7 mg 0 g
Pastry Flour Pantry Ingredients 8 mg 0.19 g
Peach Fruit 29 mg 1.53 g
Peanut Butter Nuts & Seeds 12 mg 0 g
Peanuts Nuts & Seeds 14 mg 0.3 g
Peas (green, canned) Vegetables 16 mg 2.05 g
Peas (green, sweet, canned) Vegetables 62 mg 0.39 g
Peas (red, dried) Legumes 6 mg 0.3 g
Peas (split, dried) Legumes 49 mg 1.35 g
Pepper (green, pickled) Vegetables 3 mg 0.93 g
Pepper (sweet, green) Vegetables 59 mg 1.18 g
Plain Greek Yogurt Dairy & Eggs 17 mg 0 g
Plain Yogurt Dairy & Eggs 12 mg 0 g
Podded Peas Vegetables 9 mg 0.3 g
Potato Vegetables 6 mg 0.31 g
Provolone Cheese Dairy & Eggs 6 mg 0 g
Pumpkin Vegetables 48 mg 0.5 g
Quail Egg Dairy & Eggs 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 Onion Vegetables 2 mg 1.79 g
Red Paprika Pantry Ingredients 0 mg 7.12 g
Red Pepper (capsicum) Vegetables 4 mg 2.26 g
Rice Bran Grains & Cereals 15 mg 0.45 g
Roe (flying fish, in soy sauce) Fish 18 mg 0 g
Rolled Oats Grains & Cereals 18 mg 0.1 g
Salsa Condiments & Sauces 2 mg 1.98 g
Salted Rice Malt Condiments & Sauces 2 mg 0.1 g
Sauce (chili bean, Chinese) Condiments & Sauces 1 mg 6 g
Sea Cucumber Shellfish & Seafood 9 mg 0 g
Sea Urchin Shellfish & Seafood 28 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
Sesame Nuts & Seeds 10 mg 0.2 g
Shiitake Mushrooms Mushrooms 16 mg 0 g
Shiso Perilla Leaves Vegetables 3 mg 0.5 g
Smoked Gouda Dairy & Eggs 4 mg 0 g
Soba (buckwheat noodles) Grains & Cereals 11 mg 0.1 g
Sour Cream Dairy & Eggs 0 mg 0 g
Sourdough Bread Grains & Cereals 6 mg 0.51 g
Soy Milk Dairy & Eggs 53 mg 0 g
Soy Protein Concentrate Legumes 58 mg 0.3 g
Soy Sauce (shoyu) Condiments & Sauces 8 mg 0 g
Soybean (black, dried) Legumes 17 mg 3.67 g
Soybeans (dried) Legumes 43 mg 0.3 g
Spaghetti Grains & Cereals 10 mg 0.95 g
Sparkling Water Beverages - Non-Alcoholic 0 mg 0 g
Spinach Vegetables 44 mg 0.5 g
Spinach (boiled) Vegetables 33 mg 0.5 g
Squash (winter, butternut) Vegetables 8 mg 0 g
Squid (shredded, dried) Shellfish & Seafood 28 mg 0 g
Strawberries Fruit 3 mg 2.62 g
Sweet Potato Vegetables 15 mg 2.46 g
Tahini Nuts & Seeds 10 mg 0.5 g
Taro Vegetables 2 mg 0.5 g
Tofu (boiled 3 minutes) Legumes 29 mg 0.3 g
Tofu (boiled 5 minutes) Legumes 47 mg 0.31 g
Tofu (deep-fried) Legumes 71 mg 0.3 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 2.22 g
Udon (wheat noodles) Grains & Cereals 17 mg 0.1 g
Unsweetened Cocoa Powder Pantry Ingredients 3 mg 0.88 g
Usu-hiratake Mushroom Mushrooms 27 mg 0 g
Wakame Seaweed Seaweed & Algae 26 mg 0 g
Walnuts Nuts & Seeds 6 mg 1.31 g
Wasabi Condiments & Sauces 0 mg 6.5 g
White aragekikurage Mushroom Mushrooms 5 mg 0.17 g
White Bread Grains & Cereals 6 mg 2.7 g
White hiratake Mushroom Mushrooms 47 mg 0.17 g
White Pasta Grains & Cereals 10 mg 0.03 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 Pantry Ingredients 4 mg 0.51 g
Yamabushitake Mushroom Mushrooms 24 mg 0 g
Yanagimatsutake Mushroom Mushrooms 18 mg 0 g
Yogurt Dairy & Eggs 9 mg 0 g
Zucchini Squash Vegetables 11 mg 1.41 g
42 foods

Safe for most people in normal portions.

Food Category Purine / serving Fructose /100g
Baby Spinach Vegetables 146 mg 0.19 g
Banana Fruit 15 mg 6.05 g
Blueberries Fruit 31 mg 4.94 g
Canned Clams Shellfish & Seafood 70 mg 0 g
Chicken Bone Broth Soups & Broths 74 mg 0 g
Deboned Chicken Poultry 90 mg 0 g
Deboned Turkey Poultry 89 mg 0 g
Egg-White Schnitzel Meat Alternatives 40 mg 0 g
Hiratake Mushrooms Mushrooms 100 mg 0 g
Ketchup Condiments & Sauces 2 mg 8.94 g
Kiwifruit Fruit 27 mg 4.7 g
Mango Fruit 13 mg 6.22 g
Meatless Bacon Meat Alternatives 37 mg 0 g
Meatless Chicken Meat Alternatives 77 mg 0 g
Meatless Hot Dog Meat Alternatives 16 mg 0 g
Meatless Luncheon Slices Meat Alternatives 49 mg 0.3 g
Meatless Sausage Meat Alternatives 23 mg 0 g
Monkfish Fish 79 mg 0 g
Pear Fruit 17 mg 6.23 g
Persimmon Fruit 22 mg 7.28 g
Pineapple Fruit 27 mg 5.78 g
Plum Fruit 20 mg 5.74 g
Pomegranate Fruit 15 mg 4.68 g
Prunes (dried plums) Fruit 6 mg 12.48 g
Scallops Shellfish & Seafood 86 mg 0 g
Seitan Steak Meat Alternatives 21 mg 0 g
Soup (stock, Chinese, dried) Soups & Broths 42 mg 0 g
Soy "Basa Fish" Meat Alternatives 83 mg 0 g
Soy "Fish" (dried) Meat Alternatives 89 mg 0 g
Soy "Steak" Meat Alternatives 62 mg 0 g
Soy "Venison" (dried) Meat Alternatives 116 mg 0 g
Sweet Cherries Fruit 24 mg 5.51 g
Tofu Burger Meat Alternatives 103 mg 0.3 g
Vegetable Juice Beverages - Non-Alcoholic 33 mg 1.44 g
Vegetarian 'quail's Eggs' Meat Alternatives 0 mg 0 g
Vegetarian Ham Slices Meat Alternatives 59 mg 0 g
Vegetarian Meatloaf Meat Alternatives 42 mg 0.3 g
Vegetarian Soy "Gizzard" Meat Alternatives 0 mg 0 g
Vegetarian Tender 'shrimp' Meat Alternatives 0 mg 0 g
Veggie Burger Meat Alternatives 66 mg 0 g
Vegideli Fish Style Fingers Meat Alternatives 34 mg 0 g
Watermelon Fruit 10 mg 4.49 g
171 foods

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

Food Category Purine / serving Fructose /100g
Agave Nectar (syrup) Pantry Ingredients 0 mg 55.6 g
Apple Fruit 20 mg 9.44 g
Apricots (dried) Fruit 7 mg 16.45 g
Arabesque Greenling Fish 170 mg 0 g
Ayu Fish 150 mg 0 g
Bacon Processed Meats 103 mg 0 g
Barbecue Sauce Condiments & Sauces 2 mg 15.54 g
Barracuda Fish 167 mg 0 g
Basa / Swai (Pangasius) Fish 125 mg 0 g
Bastard Halibut Fish 151 mg 0 g
Beef (ground, 73% lean meat / 27% fat) Red Meat 151 mg 0 g
Beef (ground, 80% lean meat / 20% fat) Red Meat 182 mg 0 g
Beef (ground, cooked) Red Meat 102 mg 0 g
Beef Brisket Red Meat 90 mg 0 g
Beef Chuck Ribs Red Meat 88 mg 0 g
Beef Chuck Roast (boneless, choice) Red Meat 177 mg 0 g
Beef Clod (shoulder) Red Meat 117 mg 0 g
Beef Flank Steak (boneless, choice) Red Meat 111 mg 0 g
Beef Front Red Meat 88 mg 0 g
Beef Large Intestine Organ Meats 100 mg 0 g
Beef Neck Red Meat 114 mg 0 g
Beef Rib Loin Red Meat 84 mg 0 g
Beef Ribeye (steak, boneless, choice) Red Meat 197 mg 0 g
Beef Roast Red Meat 141 mg 0 g
Beef Round (topside, cooked) Red Meat 162 mg 0 g
Beef Round (topside) Red Meat 139 mg 0 g
Beef Shin Red Meat 120 mg 0 g
Beef Shoulder Roast (choice, boneless) Red Meat 185 mg 0 g
Beef Stomach Organ Meats 95 mg 0 g
Beef Tongue Organ Meats 102 mg 0 g
Beltfish Fish 157 mg 0 g
Bonito (dried) Fish 25 mg 0 g
Canned Oysters Shellfish & Seafood 121 mg 0 g
Canned Salmon Fish 150 mg 0 g
Carp Fish 117 mg 0 g
Chicken Breast Poultry 198 mg 0 g
Chicken Breast (cooked) Poultry 198 mg 0 g
Chicken Drumstick Poultry 150 mg 0 g
Chicken Gizzard Organ Meats 148 mg 0 g
Chicken Heart Organ Meats 142 mg 0 g
Chicken Leg Poultry 134 mg 0 g
Chicken Neck Poultry 139 mg 0 g
Chicken Nuggets Poultry 113 mg 0 g
Chicken Thigh Poultry 160 mg 0 g
Chicken Thigh (roasted) Poultry 168 mg 0 g
Chicken Thigh (stewed) Poultry 165 mg 0 g
Chicken Wing Poultry 155 mg 0 g
Chocolate Sweets & Snacks 3 mg 23.25 g
Chocolate-hazelnut Spread (Nutella) Sweets & Snacks 1 mg 20 g
Chum Salmon Fish 141 mg 0 g
Clams Shellfish & Seafood 154 mg 0 g
Cod (Atlantic, wild) Fish 125 mg 0 g
Corn Cereal Grains & Cereals 0 mg 4.76 g
Corned Beef Processed Meats 26 mg 0 g
Crab (blue, lump, pasteurized) Shellfish & Seafood 167 mg 0 g
Cranberries (dried, sweetened) Fruit 7 mg 34.92 g
Dark Chocolate Sweets & Snacks 10 mg 12 g
Deboned Poultry (with skin) Poultry 106 mg 0 g
Duck Poultry 156 mg 0 g
European Turbot Fish 127 mg 0.3 g
Fat Greenling Fish 146 mg 0 g
Fermented Sardine (Heshiko) Fish 131 mg 0 g
Figs (dried) Fruit 6 mg 22.9 g
Fish Ball Fish 77 mg 0.38 g
Fish Sausage Processed Meats 13 mg 0 g
Flying Fish Fish 174 mg 0 g
Frankfurter Processed Meats 27 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
French Fries Vegetables 13 mg 0.9 g
Fresh Cod Fish 111 mg 0 g
Fresh Conger Eel Fish 108 mg 0 g
Fresh Orange Juice Beverages - Non-Alcoholic 12 mg 2.45 g
Fresh Swordfish (Xiphias) Fish 149 mg 0 g
Goji Berry Fruit 2 mg 22.8 g
Ground Turkey Poultry 108 mg 0 g
Hanpen (fish cake) Fish 14 mg 0.38 g
Herring Fish 157 mg 0 g
Honey Pantry Ingredients 0 mg 41.35 g
Jam / Preserves Condiments & Sauces 0 mg 24 g
Japanese Eel Fish 104 mg 0 g
Kamaboko (fish cake) Fish 30 mg 0 g
Lamb Chops & Roast Red Meat 144 mg 0 g
Luncheon Meat Processed Meats 32 mg 0 g
Luncheon Meat (ham, ready-to-eat) Processed Meats 138 mg 0 g
Malt Beverage Beverages - Alcoholic 7 mg 3.91 g
Mango Juice (nectar) Beverages - Non-Alcoholic 7 mg 4 g
Maple Syrup Pantry Ingredients 0 mg 29.65 g
Meat Gnomefish Fish 170 mg 0 g
Medjool Dates Fruit 14 mg 32.27 g
Mutton Red Meat 107 mg 0 g
Narutomaki (fish cake) Fish 37 mg 0.38 g
Non-Alcoholic Beer Beverages - Alcoholic 43 mg 2 g
Noodle Ramen Grains & Cereals 30 mg 0 g
Octopus Shellfish & Seafood 155 mg 0 g
Octopus Organs Organ Meats 90 mg 0 g
Oysters Shellfish & Seafood 138 mg 0 g
Pacific Saury Fish 175 mg 0 g
Popcorn (air-popped) Sweets & Snacks 4 mg 0.07 g
Pork (bacon, unprepared) Processed Meats 31 mg 0 g
Pork (cured, bacon, unprepared) Processed Meats 70 mg 0 g
Pork Heart Organ Meats 135 mg 0 g
Pork Neck Red Meat 80 mg 0 g
Pork Ribs Red Meat 86 mg 0 g
Pork Roast & Chops Red Meat 135 mg 0 g
Pork Rump Red Meat 128 mg 0 g
Pork Sausage (cooked) Processed Meats 117 mg 0 g
Pork Sausage (uncured, link/patty) Processed Meats 88 mg 0 g
Pork Shoulder Red Meat 106 mg 0 g
Pork Sirloin Red Meat 103 mg 0 g
Pork Tenderloin Red Meat 135 mg 0 g
Pork Tongue Organ Meats 118 mg 0 g
Potato Chips Sweets & Snacks 8 mg 0 g
Pressed and boneless types Ham Processed Meats 38 mg 0 g
Processed Cheese Dairy & Eggs 1 mg 0 g
Processed Fishcake Tube Fish 54 mg 0 g
Prosciutto (Parma ham) Processed Meats 42 mg 0 g
Rabbit Red Meat 119 mg 0 g
Red king Crab Shellfish & Seafood 112 mg 0 g
Red or green Grapes Fruit 38 mg 8.65 g
Red Seabream Fish 146 mg 0 g
Rice Crackers Sweets & Snacks 6 mg 0.1 g
Rockfish (Mebaru) Fish 140 mg 0 g
Sablefish Meat Fish 139 mg 0 g
Sailfin Sandfish Fish 111 mg 0 g
Salami Processed Meats 36 mg 0 g
Salami (dry or hard, pork, beef) Processed Meats 65 mg 0 g
Salami (genoa, pork, beef) Processed Meats 74 mg 0 g
Salmon Fish 135 mg 0 g
Sasakamaboko (fish cake) Fish 54 mg 0.38 g
Satsuma-age (fish cake) Fish 24 mg 0 g
Sea Bass Fish 121 mg 0 g
Seedless Raisins Fruit 10 mg 34.7 g
Shishamo (with roe, half-dried) Fish 169 mg 0 g
Sirloin Beef Red Meat 141 mg 0 g
Smelt Fish 107 mg 0 g
Snow Crab Shellfish & Seafood 154 mg 0 g
Soup (Chinese soup type, powdered) Soups & Broths 15 mg 0 g
Soup (clam chowder type, powdered) Soups & Broths 4 mg 0 g
Soup (consommé type, powdered) Soups & Broths 15 mg 0 g
Soup (matsutake type, powdered) Soups & Broths 19 mg 0.15 g
Soup (potage type, powdered) Soups & Broths 3 mg 0 g
Soup (ramen noodle, dry) Grains & Cereals 46 mg 0 g
Spanish Mackerel Fish 183 mg 0 g
Spiny Lobster Shellfish & Seafood 116 mg 0 g
Squid Shellfish & Seafood 153 mg 0 g
Squid Organs Organ Meats 67 mg 0 g
Striped Pigfish Fish 169 mg 0 g
Sweet and Sour / Orange Glaze Sauce Condiments & Sauces 1 mg 18 g
Sweetened Lemonade Beverages - Non-Alcoholic 0 mg 4.2 g
Table Sugar (white) Pantry Ingredients 0 mg 49.9 g
Tenderloin Beef Red Meat 111 mg 0 g
Tilefish Fish 135 mg 0 g
Tuna Fish 178 mg 0 g
Turkey Luncheon Meat Processed Meats 129 mg 0 g
Umami Broth (powdered) Soups & Broths 56 mg 0 g
Unsweetened Pineapple Juice Beverages - Non-Alcoholic 12 mg 2.72 g
Veal Cutlet Red Meat 161 mg 0 g
Vienna type Sausage Processed Meats 25 mg 0 g
Weather Loach Fish 154 mg 0 g
Whale Red Meat 112 mg 0 g
White Chocolate Sweets & Snacks 0 mg 24.75 g
Whitebait (dried) Fish 141 mg 0 g
Whitefish Fish 138 mg 0 g
Whiting (Sillaginidae) Fish 163 mg 2.52 g
Yellow striped Flounder Fish 128 mg 0 g
Yellowtail (amberjack) Fish 137 mg 0 g
Yellowtail (young, fresh) Fish 172 mg 0 g
Zero-Sugar Sports Drink (Gatorade Zero) Beverages - Non-Alcoholic 0 mg 0 g
81 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
Anchovy (dried) Fish 277 mg 0 g
Atlantic Salmon Fish 282 mg 0 g
Beef (ground, 93% lean meat / 7% fat) Red Meat 214 mg 0 g
Beef Brain Organ Meats 183 mg 0 g
Beef Heart Organ Meats 193 mg 0 g
Beef Liver Organ Meats 223 mg 0 g
Beef Shoulder Roast (cooked) Red Meat 219 mg 0 g
Brandy Beverages - Alcoholic 0 mg 0.2 g
Canned Anchovy Fish 273 mg 0 g
Canned Mackerel Fish 278 mg 0 g
Canned Tuna Fish 239 mg 0 g
Chicken Breast (roasted) Poultry 202 mg 0 g
Chicken Breast (stewed) Poultry 207 mg 0 g
Cola (Coca-Cola) Beverages - Non-Alcoholic 0 mg 5.84 g
Crab Ovary Organ Meats 172 mg 0 g
Cranberry Juice Cocktail Beverages - Non-Alcoholic 7 mg 6.7 g
Deep-water Shrimp Shellfish & Seafood 250 mg 0 g
Dessert Wine (Port or Sherry) Beverages - Alcoholic 5 mg 8.5 g
Farmed Catfish Fish 232 mg 0 g
Farmed Tilapia Fish 210 mg 0 g
Fermented Mackerel (Heshiko) Fish 234 mg 0 g
Foie Gras Organ Meats 33 mg 0 g
Fresh Anchovy Fish 258 mg 0 g
Fruit Juice Beverages - Non-Alcoholic 3 mg 6.98 g
Fruit Punch Drink Beverages - Non-Alcoholic 0 mg 5 g
Gin Beverages - Alcoholic 0 mg 0 g
Gizzard Shad Fish 211 mg 0 g
Ground Beef (cooked) Red Meat 264 mg 0 g
Ground Chicken Poultry 266 mg 0 g
Ground Pork Red Meat 207 mg 0 g
Hard Seltzer Beverages - Alcoholic 1 mg 0.5 g
Lamb Heart Organ Meats 193 mg 0 g
Lamb Liver Organ Meats 166 mg 0 g
Lean Ground Beef Red Meat 285 mg 0 g
Liver Pate Organ Meats 24 mg 0 g
Low alcohol Beer Beverages - Alcoholic 11 mg 0 g
Mackerel Fish 231 mg 0 g
Mackerel (jack, half-dried) Fish 278 mg 0 g
Margarita Cocktail Beverages - Alcoholic 2 mg 5.5 g
Mirin (cooking wine) Beverages - Alcoholic 0 mg 0.2 g
Mojito Cocktail Beverages - Alcoholic 2 mg 7 g
Monkfish Liver Organ Meats 118 mg 0 g
Okiami (krill) Shellfish & Seafood 255 mg 3.8 g
Pacific Saury (half-dried) Fish 236 mg 0 g
Pomegranate Juice Beverages - Non-Alcoholic 7 mg 6.37 g
Pork Kidney Organ Meats 220 mg 0 g
Pork Loin (boneless, skinless) Red Meat 268 mg 0 g
Pork Loin (tenderloin, boneless) Red Meat 276 mg 0 g
Radler (beer & lemonade) Beverages - Alcoholic 9 mg 3.91 g
Rainbow Trout Fish 205 mg 0 g
Red Wine Beverages - Alcoholic 10 mg 0.8 g
Regular Energy Drink Beverages - Non-Alcoholic 0 mg 4.5 g
Regular Lemon-lime Soda Beverages - Non-Alcoholic 0 mg 5.87 g
Rose Wine Beverages - Alcoholic 7 mg 2.1 g
Sake Beverages - Alcoholic 3 mg 0.2 g
Sake Lees Beverages - Alcoholic 16 mg 0.2 g
Salmon (sockeye, wild) Fish 294 mg 0 g
Sardine Fish 238 mg 0 g
Sardine (baby, dried) Fish 149 mg 0 g
Shochu (Japanese spirit liquor) Beverages - Alcoholic 0 mg 0 g
Shoko-shu (Chinese liquor) Beverages - Alcoholic 4 mg 0 g
Shrimp Shellfish & Seafood 206 mg 0 g
Shrimp (frozen) Shellfish & Seafood 264 mg 0 g
Shrimp (Sakura, dried) Shellfish & Seafood 112 mg 0 g
Shrimp (sand & Pacific species) Shellfish & Seafood 200 mg 0 g
Snails Shellfish & Seafood 206 mg 0 g
Sparkling Wine (Champagne) Beverages - Alcoholic 6 mg 0.3 g
Sports Drink (Gatorade) Beverages - Non-Alcoholic 0 mg 2.05 g
Tequila Beverages - Alcoholic 0 mg 0 g
Tuna (Bonito) Fish 239 mg 0 g
Ume Liqueur Beverages - Alcoholic 0 mg 0.2 g
Unsweetened Apple Juice Beverages - Non-Alcoholic 12 mg 6.36 g
Unsweetened Grape Juice Beverages - Non-Alcoholic 12 mg 7.38 g
Vodka Beverages - Alcoholic 0 mg 0 g
Whiskey Beverages - Alcoholic 0 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
Yeast (dried) Yeast & Extracts 42 mg 0 g
23 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
Beef Kidney Organ Meats 241 mg 0 g
Beef Kidney (cooked) Organ Meats 261 mg 0 g
Beer Beverages - Alcoholic 20 mg 0.29 g
Beer (lager, regular) Beverages - Alcoholic 29 mg 0.2 g
Canned Herring Fish 427 mg 0 g
Canned Sardines Fish 451 mg 0 g
Chicken Liver Organ Meats 275 mg 0 g
Dark Beer Beverages - Alcoholic 32 mg 0 g
Export Beer Beverages - Alcoholic 26 mg 0 g
Fresh Cutlassfish (hairtail) Fish 436 mg 0.02 g
IPA Beer (India Pale Ale) Beverages - Alcoholic 29 mg 0.3 g
Light Beer Beverages - Alcoholic 14 mg 0 g
Liver Pork Organ Meats 327 mg 0 g
Monkfish Liver (steamed) Organ Meats 451 mg 0 g
Pils Beer Beverages - Alcoholic 24 mg 0 g
Pork Loin Red Meat 377 mg 0 g
Sardine (half-dried) Fish 345 mg 0 g
Seabass (Japanese, liver) Organ Meats 246 mg 0 g
Stout Beer Beverages - Alcoholic 38 mg 0.3 g
Turbot Liver Organ Meats 299 mg 0 g
Wheat Beer Beverages - Alcoholic 19 mg 0 g
Wheat Beer (Hefeweizen) Beverages - Alcoholic 41 mg 0.5 g

Popular gout food questions

The foods people look up most, each with a sourced grade and the reasoning behind it.

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: Zhang T, et al. Ultra-processed food consumption, genetic predisposition, and the risk of gout: the UK Biobank study. Rheumatology (Oxford). 2024;63(1):165–173.
  6. 6. Source: Rai SK, et al. The DASH diet, Western diet, and risk of gout in men: prospective cohort study. BMJ. 2017;357:j1794.
  7. 7. Method: Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them (NOVA classification). Public Health Nutr. 2019;22(5):936–941.
  8. 8. Method: American Heart Association. Added Sugars (recommended daily limits: ~25 g/day for women, ~36 g/day for men). 2021.
  9. 9. Source: Choi HK, Curhan G. Coffee, tea, and caffeine consumption and serum uric acid level: NHANES III. Arthritis Rheum. 2007;57(5):816–821.
  10. 10. 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.
  11. 11. 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.
  12. 12. 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.
  13. 13. Method: Dietary purine target of ~400 mg/day per the Japanese Guideline for the Management of Hyperuricemia and Gout, as reviewed in: Daily Amount of Purine in Commonly Recommended Well-Balanced Diets. Nutrients. 2024.
  14. 14. Source: Major TJ, Topless RK, Dalbeth N, Merriman TR. Evaluation of the diet wide contribution to serum urate levels: meta-analysis of population based cohorts. BMJ. 2018;363:k3951.
  15. 15. Source: Lu Y, et al. Sugar-sweetened beverages and the risk of hyperuricemia and gout: a meta-analysis. Front Nutr. 2025;12:1669129.
  16. 16. Source: Shirai Y, et al. Coffee Consumption Reduces Gout Risk Independently of Serum Uric Acid Levels: Mendelian Randomization Analyses Across Ancestry Populations. ACR Open Rheumatol. 2022;4(6):534–539.
  17. 17. Source: Ayoub-Charette S, et al. Different Food Sources of Fructose-Containing Sugars and Fasting Blood Uric Acid Levels: A Systematic Review and Meta-Analysis of Controlled Feeding Trials. J Nutr. 2021;151(8):2409–2421. Sugar-sweetened beverages raised uric acid 0.42 mg/dL (substitution, GRADE high); whole fruit and dried fruit null, but on only 2–6 comparisons and not GRADE-rated. Note the dissent: in these feeding trials 100% fruit juice LOWERED fasting uric acid by 0.28 mg/dL (GRADE high), the opposite of the cohort finding below. We follow the cohorts on juice because incident gout, not fasting urate, is the outcome in question.
  18. 18. Source: White SJ, Carran EL, Reynolds AN, Haszard JJ, Venn BJ. The effects of apples and apple juice on acute plasma uric acid concentration: a randomized controlled trial. Am J Clin Nutr. 2018;107(2):165–172. At a matched 26.7 g fructose dose, whole apple raised plasma urate the same as a pure fructose drink: the food matrix did not blunt the response.
  19. 19. Source: Ayoub-Charette S, et al. Important food sources of fructose-containing sugars and incident gout: a systematic review and meta-analysis of prospective cohort studies. BMJ Open. 2019;9(5):e024171. Fruit juice RR 1.77 for incident gout; whole fruit RR 0.85 but with 93% heterogeneity and very low certainty.
  20. 20. Source: Choi HK, Willett W, Curhan G. Fructose-rich beverages and risk of gout in women. JAMA. 2010;304(20):2270–2278. One glass of orange juice a day carried RR 1.41 for incident gout; two or more, RR 2.42.

Values are per 100g unless a note says otherwise, rounded to three significant figures; per-serving figures are calculated from the unrounded measurement, so recomputing from the rounded number can differ by a milligram or so. A single determination is normal in food composition tables, not a defect. Last reviewed July 18, 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