Complete Purine Food Chart: 200+ Foods Ranked by Purine Content
The most comprehensive purine food chart available. 200+ foods ranked by purine content in mg per 100g, organized by category with fructose data included.
Complete Purine Food Chart: 200+ Foods Ranked by Purine Content
If you are managing gout, you have probably searched for a purine food chart at some point. This page is part of our purine database, a comprehensive reference for gout-relevant food data. Knowing the purine content of foods is useful information, but it is only one part of the picture. This reference guide provides purine values for over 200 common foods, organized by category, and also includes fructose data where relevant because fructose is an often-overlooked factor that directly impacts uric acid levels.
Before diving into the tables, keep this in mind: dietary purines account for roughly one third of the uric acid your body produces. The other two thirds come from normal cell turnover and internal metabolism. For most gout sufferers, the kidneys’ ability to excrete uric acid matters more than purine intake alone. That said, knowing which foods are highest in purines helps you make informed decisions, especially for the most concentrated sources.
How to Read This Chart
Purine content is listed in milligrams per 100 grams of food. Values are approximate and can vary based on preparation method, cut, and source. Foods are grouped into general categories:
- Very High: Over 200mg per 100g
- High: 100 to 200mg per 100g
- Moderate: 50 to 100mg per 100g
- Low: Under 50mg per 100g
Where a food contains meaningful fructose, that value is included because fructose both increases uric acid production and impairs kidney excretion, a double mechanism that makes it uniquely relevant for gout management.
Organ Meats and Offal
Organ meats are the highest purine foods available. These are the foods most strongly linked to gout flare risk in research. For a focused breakdown, see our high purine foods list.
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Sweetbreads (thymus) | 1,000+ | Very High |
| Liver (beef) | 550 | Very High |
| Liver (chicken) | 520 | Very High |
| Liver (pork) | 500 | Very High |
| Kidney (beef) | 450 | Very High |
| Kidney (pork) | 400 | Very High |
| Heart (beef) | 250 | Very High |
| Brain (beef) | 200 | Very High |
| Tongue (beef) | 160 | High |
Red Meat
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Venison | 160 | High |
| Lamb leg | 150 | High |
| Lamb chop | 145 | High |
| Beef sirloin | 135 | High |
| Beef chuck roast | 130 | High |
| Beef tenderloin | 128 | High |
| Beef ground (lean) | 125 | High |
| Beef ribeye | 120 | High |
| Beef brisket | 115 | High |
| Veal | 140 | High |
| Pork tenderloin | 125 | High |
| Pork chop | 120 | High |
| Pork loin | 115 | High |
| Pork shoulder | 110 | High |
| Ham | 105 | High |
| Bacon | 95 | Moderate |
| Rabbit | 130 | High |
| Bison | 135 | High |
| Goat | 120 | High |
Poultry
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Turkey leg (dark meat) | 150 | High |
| Chicken thigh | 130 | High |
| Duck | 138 | High |
| Turkey breast | 120 | High |
| Chicken breast | 115 | High |
| Chicken drumstick | 125 | High |
| Chicken wing | 110 | High |
| Goose | 165 | High |
| Pheasant | 150 | High |
| Quail | 140 | High |
Seafood - Very High Purine
Certain seafood items are among the highest purine foods. These are in the same league as organ meats.
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Sardines | 345 | Very High |
| Anchovies | 410 | Very High |
| Herring | 290 | Very High |
| Mackerel (Atlantic) | 245 | Very High |
| Mussels | 310 | Very High |
| Scallops | 220 | Very High |
| Sprats | 400 | Very High |
Seafood - High Purine
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Tuna (fresh) | 160 | High |
| Salmon | 140 | High |
| Trout | 150 | High |
| Shrimp | 150 | High |
| Lobster | 118 | High |
| Crab | 115 | High |
| Oysters | 135 | High |
| Squid (calamari) | 135 | High |
| Swordfish | 140 | High |
| Haddock | 130 | High |
| Halibut | 125 | High |
| Snapper | 115 | High |
| Bass (sea) | 120 | High |
| Perch | 115 | High |
Seafood - Moderate to Low Purine
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Cod | 95 | Moderate |
| Tilapia | 90 | Moderate |
| Flounder | 85 | Moderate |
| Sole | 80 | Moderate |
| Catfish | 85 | Moderate |
| Pollock | 80 | Moderate |
| Tuna (canned in water) | 120 | High |
| Salmon (canned) | 110 | High |
| Crab (imitation) | 25 | Low |
| Fish sticks (processed) | 60 | Moderate |
Vegetables
Research consistently shows that vegetable purines do not increase gout flare risk. A landmark study published in the New England Journal of Medicine in 2004 by Choi et al. found no association between vegetable purine intake and gout risk. This has been confirmed by subsequent studies. Still, here are the values for reference.
| Food | Purine (mg/100g) | Category | Gout Risk |
|---|---|---|---|
| Spinach | 70 | Moderate | Not associated |
| Asparagus | 60 | Moderate | Not associated |
| Mushrooms | 60 | Moderate | Not associated |
| Cauliflower | 55 | Moderate | Not associated |
| Green peas | 65 | Moderate | Not associated |
| Broccoli | 45 | Low | Not associated |
| Brussels sprouts | 50 | Moderate | Not associated |
| Kale | 40 | Low | Not associated |
| Green beans | 35 | Low | Not associated |
| Bell peppers | 20 | Low | Not associated |
| Carrots | 15 | Low | Not associated |
| Tomatoes | 10 | Low | Not associated |
| Celery | 15 | Low | Not associated |
| Cucumber | 8 | Low | Not associated |
| Lettuce | 12 | Low | Not associated |
| Onions | 15 | Low | Not associated |
| Cabbage | 20 | Low | Not associated |
| Zucchini | 15 | Low | Not associated |
| Eggplant | 20 | Low | Not associated |
| Sweet potato | 15 | Low | Not associated |
| Potato | 18 | Low | Not associated |
| Corn | 30 | Low | Not associated |
| Beets | 20 | Low | Not associated |
| Artichoke | 45 | Low | Not associated |
| Radish | 10 | Low | Not associated |
| Turnip | 15 | Low | Not associated |
Legumes and Soy
Legumes contain moderate purines but, like vegetables, are generally considered safe in the research. Some studies suggest they may actually be protective due to their plant protein and fiber content.
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Lentils (cooked) | 75 | Moderate |
| Chickpeas (cooked) | 55 | Moderate |
| Black beans (cooked) | 55 | Moderate |
| Kidney beans (cooked) | 50 | Moderate |
| Soybeans (cooked) | 70 | Moderate |
| Tofu | 55 | Moderate |
| Tempeh | 65 | Moderate |
| Edamame | 55 | Moderate |
| Lima beans (cooked) | 50 | Moderate |
| Navy beans (cooked) | 50 | Moderate |
| Split peas (cooked) | 60 | Moderate |
| Peanuts | 55 | Moderate |
Grains and Cereals
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Wheat germ | 110 | High |
| Oat bran | 80 | Moderate |
| Oatmeal (cooked) | 40 | Low |
| Brown rice (cooked) | 30 | Low |
| White rice (cooked) | 20 | Low |
| Whole wheat bread | 35 | Low |
| White bread | 20 | Low |
| Pasta (cooked) | 25 | Low |
| Quinoa (cooked) | 40 | Low |
| Barley (cooked) | 35 | Low |
| Cornmeal | 30 | Low |
| Millet (cooked) | 30 | Low |
Dairy
Dairy is consistently associated with lower gout risk in research. Low-fat dairy in particular appears to promote uric acid excretion. For more safe options, see our low purine foods list.
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Skim milk | 5 | Low |
| Whole milk | 5 | Low |
| Yogurt (plain) | 5 | Low |
| Cottage cheese | 8 | Low |
| Cheddar cheese | 10 | Low |
| Mozzarella | 10 | Low |
| Swiss cheese | 10 | Low |
| Cream cheese | 8 | Low |
| Butter | 2 | Low |
| Ice cream | 8 | Low |
| Whey protein | 15 | Low |
Eggs
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Whole egg | 5 | Low |
| Egg white | 2 | Low |
| Egg yolk | 10 | Low |
Fruits
Fruits are low in purines but can be significant fructose sources. This is where fructose data becomes important.
| Food | Purine (mg/100g) | Fructose (g/100g) | Notes |
|---|---|---|---|
| Apple | 10 | 5.9 | Moderate fructose |
| Banana | 10 | 4.9 | Moderate fructose |
| Orange | 10 | 2.5 | Lower fructose |
| Grapes | 8 | 8.1 | Higher fructose |
| Mango | 8 | 4.7 | Moderate fructose |
| Pear | 10 | 6.4 | Higher fructose |
| Watermelon | 5 | 3.4 | Lower fructose |
| Pineapple | 8 | 2.1 | Lower fructose |
| Strawberries | 10 | 2.4 | Lower fructose |
| Blueberries | 10 | 4.9 | Moderate fructose |
| Cherries | 10 | 3.4 | May be protective |
| Peach | 8 | 1.5 | Lower fructose |
| Plum | 8 | 3.1 | Moderate fructose |
| Raspberries | 10 | 2.4 | Lower fructose |
| Dried dates | 15 | 32.0 | Very high fructose |
| Raisins | 15 | 29.7 | Very high fructose |
| Dried figs | 15 | 22.9 | Very high fructose |
| Fruit juice (apple) | 5 | 5.6 | Concentrated fructose |
| Fruit juice (orange) | 5 | 2.5 | Moderate fructose |
Beverages
| Food | Purine (mg/100g) | Fructose (g/100g) | Notes |
|---|---|---|---|
| Beer | 10-15 | 0 | Contains guanosine; strong gout association |
| Wine (red) | 5 | 0.5 | Moderate alcohol risk |
| Wine (white) | 5 | 0.5 | Moderate alcohol risk |
| Spirits | 0 | 0 | Lower risk than beer |
| Soda (regular) | 0 | 6.5 (HFCS) | High fructose; strong gout association |
| Coffee | 0 | 0 | May be protective |
| Tea | 0 | 0 | No significant association |
| Water | 0 | 0 | Promotes uric acid excretion |
| Energy drinks | 0 | 5-7 | High fructose |
Nuts and Seeds
| Food | Purine (mg/100g) | Category |
|---|---|---|
| Almonds | 35 | Low |
| Walnuts | 25 | Low |
| Cashews | 40 | Low |
| Pecans | 25 | Low |
| Pistachios | 30 | Low |
| Sunflower seeds | 45 | Low |
| Pumpkin seeds | 40 | Low |
| Flax seeds | 45 | Low |
| Chia seeds | 40 | Low |
| Sesame seeds | 40 | Low |
| Macadamia nuts | 20 | Low |
| Hazelnuts | 25 | Low |
Condiments and Miscellaneous
| Food | Purine (mg/100g) | Fructose (g/100g) | Notes |
|---|---|---|---|
| Yeast extract (Marmite) | 1,810 | 0 | Extremely high purine |
| Nutritional yeast | 290 | 0 | Very high purine |
| Gravy (meat-based) | 80 | 0 | From meat drippings |
| Soy sauce | 35 | 0 | Low |
| Ketchup | 10 | 5.5 | Contains HFCS |
| Honey | 5 | 40.9 | Very high fructose |
| Maple syrup | 5 | 0.5 | Low fructose |
| Agave nectar | 5 | 55.6 | Extremely high fructose |
| BBQ sauce | 10 | 8.0 | High fructose from HFCS |
| Bouillon/stock | 60 | 0 | From meat extraction |
Why Purines Are Only Part of the Story
This chart provides useful reference data, but managing gout effectively requires looking beyond purines alone. Here is why:
Fructose is uniquely problematic. It is the only sugar that both increases uric acid production through ATP depletion in the liver and impairs kidney excretion of uric acid. A can of regular soda with zero purines may impact your uric acid levels more than a serving of chicken.
Excretion matters more than intake for most people. Roughly 90% of gout patients are classified as under-excreters, meaning their kidneys do not clear uric acid efficiently. Factors that affect excretion include hydration, insulin resistance, alcohol consumption, and kidney function.
Plant purines behave differently. The research is clear that vegetable and legume purines do not increase gout risk. The food matrix, the type of purines present, and how they are absorbed all differ from animal purines.
Tracking What Matters
Rather than trying to memorize purine values and stay under an arbitrary daily limit, a more effective approach is to track what you eat alongside your symptoms over time. This lets you identify your personal trigger patterns, which may or may not align with purine content alone.
Urica is designed for exactly this kind of comprehensive tracking. It logs purine content, fructose, hydration, and other metabolic factors alongside your flare data, then uses AI to find correlations specific to your body. Because ultimately, the foods that matter most are the ones that affect you personally.
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
How many milligrams of purines per day is safe for gout?
There is no universally agreed-upon daily purine limit. Older guidelines suggested staying under 400mg per day, but modern research has shifted away from strict purine budgets. Individual responses vary widely, and factors like kidney excretion efficiency, hydration, fructose intake, and insulin resistance often matter more than total purine count. Tracking your intake alongside flare patterns is the most practical approach.
Are all purines equally bad for gout?
No. Research consistently shows that purines from animal sources (especially organ meats and certain seafood) are more strongly associated with gout flares than purines from plant sources. Multiple large-scale studies have found that vegetable purines do not increase gout risk, even when total purine content is moderate. The type of purine (adenine vs. hypoxanthine) and the food matrix both influence how purines are absorbed and metabolized.
Should I only focus on purines to manage gout?
Purines are only one piece of the puzzle. Fructose is the only sugar that both increases uric acid production and impairs kidney excretion. Glycemic load, hydration, alcohol, and metabolic factors like insulin resistance all play significant roles. Most gout patients are under-excreters of uric acid, meaning the problem is less about what goes in and more about what does not come out. A comprehensive tracking approach that includes multiple factors is more effective than focusing on purines alone.