Purine Content in Seafood: Fish, Shellfish, and Everything in Between
Complete purine content reference for seafood including fish, shellfish, and canned options. Ranges from very high (anchovies, sardines) to moderate (cod, tilapia).
Purine Content in Seafood: Fish, Shellfish, and Everything in Between
Seafood and gout have a complicated relationship. Epidemiological studies consistently link higher seafood consumption with increased gout risk, and some seafood items rank among the highest purine foods available. But the range is enormous. Anchovies contain over 400mg of purines per 100g, while sole has about 80mg. And many types of fish provide omega-3 fatty acids with documented anti-inflammatory benefits.
This reference, part of our purine database, breaks down the purine content of seafood in detail, from the highest to the lowest, with context about how different types compare.
The Seafood Purine Spectrum
Seafood purine content ranges more widely than any other food category. The determining factors include:
- Whether the fish is eaten whole (sardines, anchovies include organs)
- Metabolic activity of the species (active, oily fish tend to be higher)
- Muscle density (denser, darker fish flesh contains more purines)
- Processing method (canning, smoking, and drying can alter concentrations)
Very High Purine Seafood (Over 200mg per 100g)
These are among the highest purine foods in the entire diet, comparable to organ meats.
| Seafood | Purine (mg/100g) | Omega-3 (g/100g) | Notes |
|---|---|---|---|
| Anchovies | 410 | 1.5 | Eaten whole, including organs |
| Sprats | 400 | 1.3 | Small, eaten whole |
| Sardines (fresh) | 345 | 1.5 | Eaten whole |
| Mussels | 310 | 0.5 | Entire organism consumed |
| Herring | 290 | 1.7 | Oily, high metabolic rate |
| Mackerel (Atlantic) | 245 | 2.7 | Very oily |
| Scallops | 220 | 0.2 | High metabolic tissue |
The common thread is that many of these are either eaten whole (meaning you consume the organs) or are very metabolically active species with dense tissue. Anchovies and sardines are the poster children for high-purine seafood precisely because you eat the entire fish, organs and all.
High Purine Seafood (100 to 200mg per 100g)
This category includes most of the popular fish and shellfish that make up the bulk of seafood consumption.
Oily/Fatty Fish
| Seafood | Purine (mg/100g) | Omega-3 (g/100g) | Notes |
|---|---|---|---|
| Tuna (fresh, bluefin) | 160 | 1.3 | Large predatory fish |
| Salmon (Atlantic, farmed) | 140 | 2.3 | Popular, high omega-3 |
| Salmon (wild, sockeye) | 150 | 1.2 | Leaner than farmed |
| Trout (rainbow) | 150 | 0.9 | Freshwater oily fish |
| Swordfish | 140 | 0.8 | Large, meaty fish |
| Tuna (yellowfin) | 155 | 0.3 | Leaner tuna variety |
| Mackerel (king) | 195 | 0.4 | Lower fat than Atlantic |
| Bluefish | 145 | 1.0 | Oily, strong-flavored |
| Eel | 140 | 0.8 | Freshwater/marine |
White/Lean Fish
| Seafood | Purine (mg/100g) | Omega-3 (g/100g) | Notes |
|---|---|---|---|
| Haddock | 130 | 0.2 | Mild whitefish |
| Halibut | 125 | 0.5 | Large flatfish |
| Bass (sea) | 120 | 0.7 | Moderate |
| Snapper | 115 | 0.3 | Lean |
| Perch | 115 | 0.3 | Freshwater/marine |
| Grouper | 115 | 0.3 | Large reef fish |
| Pike | 110 | 0.1 | Freshwater |
| Mahi-mahi | 110 | 0.1 | Very lean |
| Monkfish | 105 | 0.2 | Dense texture |
| Walleye | 110 | 0.3 | Freshwater |
Shellfish
| Seafood | Purine (mg/100g) | Notes |
|---|---|---|
| Shrimp | 150 | Very popular shellfish |
| Oysters | 135 | Entire organism consumed |
| Squid (calamari) | 135 | High metabolic tissue |
| Octopus | 130 | Dense muscle |
| Lobster | 118 | Muscle meat only |
| Crab (Dungeness) | 115 | Muscle meat |
| Crab (king) | 120 | Lean |
| Crab (blue) | 110 | Commonly picked meat |
| Crawfish | 115 | Small crustacean |
| Clams | 130 | Entire organism |
Moderate Purine Seafood (50 to 100mg per 100g)
These are the lowest purine seafood options and are the best choices if you want to eat fish while minimizing purine intake.
| Seafood | Purine (mg/100g) | Omega-3 (g/100g) | Notes |
|---|---|---|---|
| Cod | 95 | 0.2 | Classic low-purine fish |
| Tilapia | 90 | 0.2 | Mild, widely available |
| Flounder | 85 | 0.2 | Delicate flatfish |
| Sole | 80 | 0.1 | Lowest purine fish |
| Catfish | 85 | 0.3 | Freshwater |
| Pollock | 80 | 0.5 | Used in fish sticks |
| Plaice | 85 | 0.2 | European flatfish |
| Whiting | 90 | 0.2 | Mild whitefish |
Canned and Processed Seafood
Canned seafood is a common convenience food, and the purine content can differ from fresh due to processing.
| Seafood | Purine (mg/100g) | Notes |
|---|---|---|
| Anchovies (canned in oil) | 400 | Oil does not significantly change purine |
| Sardines (canned in oil) | 330 | Slightly lower than fresh due to oil dilution |
| Sardines (canned in water) | 340 | Close to fresh |
| Tuna (canned in water) | 120 | Lower than fresh, some purines leach |
| Tuna (canned in oil) | 115 | Oil dilutes purine concentration |
| Salmon (canned) | 110 | Includes bones (calcium benefit) |
| Mackerel (canned) | 195 | Still high |
| Crab (canned) | 100 | Processed, slightly lower |
| Shrimp (canned) | 130 | Slightly lower than fresh |
| Smoked salmon (lox) | 155 | Concentrated slightly |
| Fish sticks (processed) | 60 | Breading dilutes purine content |
| Imitation crab (surimi) | 25 | Mostly starch and flavoring |
Canning in liquid can leach some purines out of the fish, which is why canned tuna (120mg) is somewhat lower than fresh tuna (160mg). Imitation crab is notable as a very low purine option because it is primarily processed starch with minimal actual fish.
The Omega-3 Factor
One of the challenges with avoiding seafood for gout is that you may miss out on omega-3 fatty acids, which have well-documented anti-inflammatory properties. Here is how the key seafood sources compare:
| Seafood | Purine (mg/100g) | Omega-3 (g/100g) | Purine-to-Omega-3 Ratio |
|---|---|---|---|
| Mackerel (Atlantic) | 245 | 2.7 | 91 |
| Salmon (farmed) | 140 | 2.3 | 61 |
| Herring | 290 | 1.7 | 171 |
| Sardines | 345 | 1.5 | 230 |
| Anchovies | 410 | 1.5 | 273 |
| Trout | 150 | 0.9 | 167 |
| Pollock | 80 | 0.5 | 160 |
| Halibut | 125 | 0.5 | 250 |
If you want omega-3 with the lowest relative purine load, farmed salmon offers the best ratio. For more on whether salmon works in a gout diet, see is salmon bad for gout. It has the highest omega-3 content of commonly consumed fish with a relatively moderate purine level.
Non-seafood omega-3 alternatives include:
- Flax seeds (45mg purines, 22.8g omega-3 per 100g)
- Chia seeds (40mg purines, 17.8g omega-3 per 100g)
- Walnuts (25mg purines, 9.1g omega-3 per 100g)
- Fish oil supplements (purines are not present in refined oil)
Seafood Preparation and Purine Content
How you prepare seafood affects the final purine content:
| Method | Effect | Notes |
|---|---|---|
| Boiling/poaching | Reduces 20-40% | Purines leach into cooking liquid |
| Steaming | Reduces 10-20% | Less leaching than boiling |
| Grilling | Minimal change | Purines stay in fish |
| Frying | Slight reduction | Breading adds non-purine mass |
| Raw (sushi/sashimi) | No change | Full purine content |
| Smoking | Slight increase | Dehydration concentrates purines |
| Drying | Significant increase | Removal of water concentrates everything |
Poaching fish and discarding the cooking liquid is the most effective preparation method for reducing purine content.
Practical Recommendations
Rather than avoiding all seafood, a more nuanced approach considers the full spectrum. For a comparison across all food groups, see our purine food chart:
Best choices (lowest purine seafood): Sole, pollock, flounder, catfish, tilapia, cod. These deliver protein with moderate purine levels comparable to or lower than many meats.
Reasonable in moderation: Salmon, halibut, snapper, crab, lobster. These have higher purines but offer nutritional benefits. Portion control and hydration matter.
Worth limiting: Sardines, anchovies, mussels, herring. These are the seafood items most strongly associated with gout risk due to their very high purine content.
Consider preparation: Poaching or boiling fish and discarding the liquid can reduce purine content meaningfully.
Tracking Your Personal Response
The research tells us that higher seafood consumption is associated with increased gout risk on average. But averages mask enormous individual variation. Some people eat moderate-purine fish regularly without issues, while others find that even a small serving triggers problems. The difference often comes down to kidney excretion capacity, hydration status, and what else was consumed alongside the seafood.
Urica tracks purine content from all food sources, including seafood, alongside fructose intake, hydration levels, and flare data. Over time, this reveals whether seafood is a meaningful trigger for you specifically, and if so, which types and quantities are most problematic. That personalized data is more useful than any generic food list.
This article is for educational purposes only and is not medical advice. Always consult your doctor or rheumatologist about managing gout, especially regarding medication and treatment plans.
Track Your Personal Response
Everyone responds differently to foods. Urica helps you track how specific foods affect YOUR flare patterns by analyzing purines, fructose, and glycemic load together — not just purines alone.
Frequently Asked Questions
What fish is lowest in purines?
The lowest purine fish are generally white, mild-flavored varieties. Sole (80mg/100g), pollock (80mg/100g), flounder (85mg/100g), catfish (85mg/100g), tilapia (90mg/100g), and cod (95mg/100g) are among the lowest. These are all under 100mg per 100g, which puts them in the moderate category. No fish is truly low in purines (under 50mg), but these whitefish options have roughly half the purine content of sardines or anchovies.
Can I eat salmon if I have gout?
Salmon contains about 140mg of purines per 100g, which places it in the high category. However, salmon also provides significant omega-3 fatty acids, which have anti-inflammatory properties. Many gout sufferers eat salmon in moderate portions without issues. The key is tracking how it affects you personally, since individual responses vary widely. If you eat salmon, keeping portions moderate (around 85-115g) and staying well hydrated can help.
Why are sardines and anchovies so much higher in purines?
Sardines and anchovies are eaten whole, including their organs, bones, and skin. Organ tissue contains dramatically more purines than muscle tissue. When you eat a sardine, you consume the liver, kidney, and other organs that would be removed from a larger fish. Additionally, these small oily fish have high metabolic rates and dense cell structures, which further concentrate purines. Anchovies at 410mg/100g contain roughly four times the purines of cod at 95mg/100g.