Chicken is a type of lean meat with high nutritional value. But if you havegout(also called gouty arthritis), you need to be careful about:
Gout involves a build-up of uric acid in your body. That leads to the formation ofuric acid crystalsin your joints, which causes sudden, extreme pain and inflammation.
Uric acid comes from purines. Those are chemicals in every cell of your body and in many foods. Research suggests excess purine intake causes highuric acidlevels (hyperuricemia) and gout. The condition can be extremely painful and even disabling.
This article looks at the nutritional value of chicken, the best cuts to choose for preventing gout flares, and how to cook it.
Foods to Eat and Avoid With Gout
Theresa Chiechi / Verywell
The Nutritional Value of Chicken
Unseasoned chicken is a low-sodium, sugar-and-starch-free, high-protein food choice. It’s also packed with essential nutrients required for a healthy metabolism. Those include:
Unlikered meats, poultry—and particularly a boneless, skinless chicken breast—has become a go-to animal protein for people looking to eat healthier, lose or maintain weight, and reduce their risk of disease.
Weight maintenance is one of the most important lifestyle modifications for people with gout. Theobesityepidemic has even been blamed for an increased prevalence of gout.
Chicken: Nutrition FactsThe U.S. Department of Agriculture (USDA) says a 3-ounce (85g) serving of grilled boneless, skinless chicken breast includes:Calories:128Fat:2.7gSodium:44mgCarbohydrates:0gFiber:0gSugars:0gProtein:26gNote the 3-ounce serving size is smaller than what you’ll find conventionally packaged in stores.
Chicken: Nutrition Facts
The U.S. Department of Agriculture (USDA) says a 3-ounce (85g) serving of grilled boneless, skinless chicken breast includes:Calories:128Fat:2.7gSodium:44mgCarbohydrates:0gFiber:0gSugars:0gProtein:26gNote the 3-ounce serving size is smaller than what you’ll find conventionally packaged in stores.
The U.S. Department of Agriculture (USDA) says a 3-ounce (85g) serving of grilled boneless, skinless chicken breast includes:
Note the 3-ounce serving size is smaller than what you’ll find conventionally packaged in stores.
The American Heart Association recommends choosing poultry (and fish) without skin and preparing them in healthy ways. That means without addedsaturatedand trans fat.
The AHA says nutrient-dense foods like chicken may help you control your weight,cholesterol, andblood pressure.
But is chicken safe when you have gout? It depends on the cut and its purine content.
RecapChicken is considered a lean and healthy choice, especially if you take off the skin. It may help with weight loss and maintenance goals. Whether it’s safe with gout depends on the cut.
Recap
Chicken is considered a lean and healthy choice, especially if you take off the skin. It may help with weight loss and maintenance goals. Whether it’s safe with gout depends on the cut.
Gout-Friendly Cuts
The basic nutritional value differs between chicken breasts, thighs, and wings. The purine content of different parts also varies.
If you have gout and hyperuricemia, it’s important to consider the types and amounts of purines you take in. One of the most important purines to watch for is hypoxanthine.
Chicken is mostly a moderate-purine food. But the amount of purines in specific cuts ranges from low to very high. You should avoid purine-rich organ meats like chicken liver and only eat moderate amounts of moderate-purine cuts.
The American Dietetic Association defines high-purine foods as having a total purine content of 150-1000 mg/100g.
The specific purine breakdown is also good information to help you make informed choices. Be wary of foods high in adenine and hypoxanthine in particular. Studies suggest these purines have a significant association with gout.
Breakdown of Purines in ChickenPoultryAdenine 30Guanine 30Hypoxanthine 18Xanthine 18Poultry (other than organs)Adenine 335Guanine 335Hypoxanthine 335Xanthine 135
Breakdown of Purines in Chicken
PoultryAdenine 30Guanine 30Hypoxanthine 18Xanthine 18Poultry (other than organs)Adenine 335Guanine 335Hypoxanthine 335Xanthine 135
Poultry
Poultry (other than organs)
RecapCuts of chicken range from low to high in purines. Liver has the most. Buttocks have the least. The purines adenine and hypoxanthine have significant ties to gout.
Cuts of chicken range from low to high in purines. Liver has the most. Buttocks have the least. The purines adenine and hypoxanthine have significant ties to gout.
Gout-Friendly Cooking Tips
First, remove the skin. It contains additional purines and unhealthy fats. Next, research suggests rinsing and cooking the chicken in water can significantly reduce total purine content.
What to AvoidYou should avoid the following if you have gout:Alcohol (e.g., beer-battered fried food)High-fat dairy (e.g., Alfredo sauce)Animal fat (e.g., cooking in bacon grease)
What to Avoid
You should avoid the following if you have gout:Alcohol (e.g., beer-battered fried food)High-fat dairy (e.g., Alfredo sauce)Animal fat (e.g., cooking in bacon grease)
You should avoid the following if you have gout:
Cooking reduces purine content in chicken partly because they are released into the juices. This is why gravy or stew and soup bases are labeled purine-rich and should be avoided if you have gout.
Grilling and frying maintain moisture levels and purine content. Stewing meat means the released purines are absorbed into your stock.
The types of oils, marinades, sauces you use to season and cook your chicken also play an important role in gout. Opt for high-quality plant oils with anti-inflammatory properties. These include extra virgin olive oil and avocado oil.
Season withanti-inflammatory foodsand flavors, such as:
Are Tomatoes Bad for Gout?
Summary
Chicken is a lean, healthy type of protein. It may help you lose weight and keep it off. But it does have purines, which are bad for someone with gout.
Chicken liver has the highest purine levels while buttocks have the least. Breasts, wings, and legs are all moderate-purine cuts.
When cooking chicken, remove the skin, and rinse and cook it in water. Avoid gravies, soups, and stews.
A Word From Verywell
The sudden, severe pain of a gout flare can derail your life. By changing your diet and watching purines, you may be able to avoid flares or make them less severe.
If you’re having trouble managing your diet, talk to your healthcare provider. They may be able to help or refer you to a nutritionist.
Fish to Eat and Avoid if You Have Gout
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wu B, Rosalind JM, Haytowitz DB, Pehrsson PR, Ershowc AG.Availability and quality of published data on the purine content of foods, alcoholic beverages, and dietary supplements.J Food Comp and Anal. 2019;84:103281. doi:10.1016/j.jfca.2019.103281.xKaneko K, Aoyagi Y, Fukuuchi T, Inazawa K, Yamaoka N.Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia.Biol Pharm Bull. 2014;37(5):709-721. doi:10.1248/bpb.b13-00967U.S. Department of Agriculture: FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw.The American Heart Association.Meat, poultry, and fish: Picking healthy proteins.Ellington A.Reduction of purine content in commonly consumed meat products through rinsing and cooking. [Masters thesis.] Athens, GA: University of Georgia; 2007.Harvard Medical School, Harvard Health Publishing.Foods that fight inflammation.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wu B, Rosalind JM, Haytowitz DB, Pehrsson PR, Ershowc AG.Availability and quality of published data on the purine content of foods, alcoholic beverages, and dietary supplements.J Food Comp and Anal. 2019;84:103281. doi:10.1016/j.jfca.2019.103281.xKaneko K, Aoyagi Y, Fukuuchi T, Inazawa K, Yamaoka N.Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia.Biol Pharm Bull. 2014;37(5):709-721. doi:10.1248/bpb.b13-00967U.S. Department of Agriculture: FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw.The American Heart Association.Meat, poultry, and fish: Picking healthy proteins.Ellington A.Reduction of purine content in commonly consumed meat products through rinsing and cooking. [Masters thesis.] Athens, GA: University of Georgia; 2007.Harvard Medical School, Harvard Health Publishing.Foods that fight inflammation.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wu B, Rosalind JM, Haytowitz DB, Pehrsson PR, Ershowc AG.Availability and quality of published data on the purine content of foods, alcoholic beverages, and dietary supplements.J Food Comp and Anal. 2019;84:103281. doi:10.1016/j.jfca.2019.103281.xKaneko K, Aoyagi Y, Fukuuchi T, Inazawa K, Yamaoka N.Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia.Biol Pharm Bull. 2014;37(5):709-721. doi:10.1248/bpb.b13-00967U.S. Department of Agriculture: FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw.The American Heart Association.Meat, poultry, and fish: Picking healthy proteins.Ellington A.Reduction of purine content in commonly consumed meat products through rinsing and cooking. [Masters thesis.] Athens, GA: University of Georgia; 2007.Harvard Medical School, Harvard Health Publishing.Foods that fight inflammation.
Wu B, Rosalind JM, Haytowitz DB, Pehrsson PR, Ershowc AG.Availability and quality of published data on the purine content of foods, alcoholic beverages, and dietary supplements.J Food Comp and Anal. 2019;84:103281. doi:10.1016/j.jfca.2019.103281.x
Kaneko K, Aoyagi Y, Fukuuchi T, Inazawa K, Yamaoka N.Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia.Biol Pharm Bull. 2014;37(5):709-721. doi:10.1248/bpb.b13-00967
U.S. Department of Agriculture: FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw.
The American Heart Association.Meat, poultry, and fish: Picking healthy proteins.
Ellington A.Reduction of purine content in commonly consumed meat products through rinsing and cooking. [Masters thesis.] Athens, GA: University of Georgia; 2007.
Harvard Medical School, Harvard Health Publishing.Foods that fight inflammation.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.Cookies SettingsAccept All Cookies
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.
Cookies SettingsAccept All Cookies
