Table of ContentsView AllTable of ContentsFish to EatFish to Eat in ModerationFish to AvoidCooking TipsBenefits of Fish
Table of ContentsView All
View All
Table of Contents
Fish to Eat
Fish to Eat in Moderation
Fish to Avoid
Cooking Tips
Benefits of Fish
Nutrients in fish are beneficial for heart health, but fish high in purines can trigger a gout attack.Purines are important to the body, and when they break down, they form a substance called uric acid. High levels of uric acid can cause gout.
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Fish That Are OK to Eat
When you havegout, look for fish in the “low purine" category. Low-purine fish have less than 100 milligrams (mg) of total purines per 100-gram (g) serving.
Fish and seafood best consumed in moderation include those in the “moderate purine" category. These are fish and seafood with a purine content of 100 to 200 milligrams per 100-gram serving.Most fish fit into this category.
When you have gout, you should avoid fish in the “high purine" category, or those with a purine content of 200 milligrams or more per 100 grams of fish.
High-Purine SeafoodHerring210 mgPickled herring219 mgAnchovy239 mgBonito211 mgOcean perch241 mgTuna in oil290 mgTrout297 mgSardines345 mgPilchard345 mgSardines in oil490 mgPurine Content per 100 gCooking TipsThe way you cook fish can influence the amount of purines you consume. Studies have shown that certain cooking methods can sharply reduce the purine content in foods. These include steaming, boiling, or poaching foods. These cooking methods transfer purines from the food into the cooking liquid.Boiling appears to be the most effective of the three methods, reducing purine levels in fish like sardines from 23% to 41% after three minutes.Cooking fish at lower temperatures can also help.By contrast, roasting fish appears to “lock in” purines.In fish, the skin generally has the highest content of purines, particularly with marine fish.Skinning the fish before cooking may dramatically decrease your risk of having a gout attack after you eat it.Omega-3 Fatty AcidsA 2019 study found that consuming omega-3 fatty acidsdecreasedthe number of gout flare-ups.The study was small, however, and more research is needed to confirm these results.Omega-3 fatty acids are often touted for their presumed ability to improveheart healthand reduce the risk of heart attack or stroke. This is why the American Heart Association recommends eating two servings of fish per week.Fish like anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, striped bass, and whitefish are high in omega-3 fatty acids. Gout is different for everyone, however, so it is important to eat limited amounts of these foods until you know how you respond to them.SummaryIf you have gout, you probably know that you have to be careful about the types of fish you eat. You want to keep your purine levels low so that you do not trigger a gout attack.Some types of fish are okay to eat, some should be eaten in moderation, and others are best avoided. While you learn, mastering alternative cooking methods may help. Boiling, poaching, or steaming fish in water can help lower purine content.A Word From VerywellDiet modification is crucial in the treatment of gout. For some people, cutting out high-purine foods, like shellfish, could prevent the need to take uric acid-lowering medications. For others requiring medication, these changes may reduce the dosage of medication necessary and reduce the risk of recurrent flares.—ANITA C. CHANDRASEKARAN, MD, MEDICAL EXPERT BOARDPork and Gout: What to Eat, What to Avoid
The way you cook fish can influence the amount of purines you consume. Studies have shown that certain cooking methods can sharply reduce the purine content in foods. These include steaming, boiling, or poaching foods. These cooking methods transfer purines from the food into the cooking liquid.
Boiling appears to be the most effective of the three methods, reducing purine levels in fish like sardines from 23% to 41% after three minutes.Cooking fish at lower temperatures can also help.By contrast, roasting fish appears to “lock in” purines.
In fish, the skin generally has the highest content of purines, particularly with marine fish.Skinning the fish before cooking may dramatically decrease your risk of having a gout attack after you eat it.
Omega-3 Fatty Acids
A 2019 study found that consuming omega-3 fatty acidsdecreasedthe number of gout flare-ups.The study was small, however, and more research is needed to confirm these results.
Omega-3 fatty acids are often touted for their presumed ability to improveheart healthand reduce the risk of heart attack or stroke. This is why the American Heart Association recommends eating two servings of fish per week.
Fish like anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, striped bass, and whitefish are high in omega-3 fatty acids. Gout is different for everyone, however, so it is important to eat limited amounts of these foods until you know how you respond to them.
Summary
If you have gout, you probably know that you have to be careful about the types of fish you eat. You want to keep your purine levels low so that you do not trigger a gout attack.
Some types of fish are okay to eat, some should be eaten in moderation, and others are best avoided. While you learn, mastering alternative cooking methods may help. Boiling, poaching, or steaming fish in water can help lower purine content.
A Word From VerywellDiet modification is crucial in the treatment of gout. For some people, cutting out high-purine foods, like shellfish, could prevent the need to take uric acid-lowering medications. For others requiring medication, these changes may reduce the dosage of medication necessary and reduce the risk of recurrent flares.—ANITA C. CHANDRASEKARAN, MD, MEDICAL EXPERT BOARD
A Word From Verywell
Diet modification is crucial in the treatment of gout. For some people, cutting out high-purine foods, like shellfish, could prevent the need to take uric acid-lowering medications. For others requiring medication, these changes may reduce the dosage of medication necessary and reduce the risk of recurrent flares.—ANITA C. CHANDRASEKARAN, MD, MEDICAL EXPERT BOARD
Diet modification is crucial in the treatment of gout. For some people, cutting out high-purine foods, like shellfish, could prevent the need to take uric acid-lowering medications. For others requiring medication, these changes may reduce the dosage of medication necessary and reduce the risk of recurrent flares.
—ANITA C. CHANDRASEKARAN, MD, MEDICAL EXPERT BOARD
Pork and Gout: What to Eat, What to Avoid
8 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.
Arthritis Foundation.Which foods are safe for gout?
Centers for Disease Control and Prevention.Gout.
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):709-21. doi:10.1248/bpb.b13-00967.
Li T, Ren L, Wang D, Song M, Li Q, Li J.Optimization of extraction conditions and determination of purine content in marine fish during boiling.PeerJ.2019;7:e6690. doi:10.7717/peerj.6690
Tao C, Sha W, Xiao L, Amakye WK, Xiao G, Ren J.Comparative analysis of food heating techniques on purine release in beef.Food Sci Technol.2023;58(4):1902-1911. doi:10.1111/ijfs.16331
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. doi:10.1002/art.40896.x.
American Heart Association.Fish and omega-3 fatty acids.
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