Does Chicken Have Less Purines Than Other Meats?

January 9, 2026 •

4 min read

According to the Arthritis Foundation, many meats, including beef, pork, and poultry, contain moderate levels of purines, with organ meats being especially high. This raises a common question for those managing gout or high uric acid: does chicken have less purines than red meat? The answer depends heavily on the specific cut and how it is prepared.

Quick Summary

This article examines the purine content of different chicken cuts compared to red meat, detailing which parts are lower in purines and better suited for managing uric acid levels. It also provides essential cooking and preparation techniques to minimize purine intake and reduce the risk of gout flare-ups.

Key Points

Moderate Purine Source: Lean, skinless chicken is a moderate purine source, comparable to lean cuts of beef and pork.
Avoid Organ Meats: Chicken liver, like all organ meats, is very high in purines and should be avoided by those with gout.
Preparation Matters: Boiling chicken can significantly reduce its purine content, while broths and gravies become purine-rich.
Cooking Method: Opt for grilling, baking, or boiling over frying to minimize purine retention and fat.
Not Low-Purine: Chicken is not a 'low-purine' food, but it is acceptable in moderation as part of a balanced diet for managing uric acid.
Overall Diet is Key: Managing uric acid levels requires more than just focusing on chicken; a balanced, hydrating diet is essential.

Understanding Purines and Their Impact

Purines are natural chemical compounds found in both our bodies and in many foods. When the body breaks down purines, it produces uric acid. For most people, this process is harmless. However, for those with conditions like gout, too much uric acid can build up in the blood, a condition called hyperuricemia. This can lead to the formation of urate crystals in the joints, causing the painful swelling and inflammation characteristic of a gout attack.

Diet plays a significant role in managing uric acid levels, though it's important to remember that dietary purines only account for a portion of the body's uric acid. However, making smart food choices, especially concerning meat consumption, can help reduce the frequency and severity of gout flares.

The Breakdown of Purine Content in Chicken

When considering chicken's purine content, it's crucial to look beyond simply 'chicken' and examine the different parts of the animal. Chicken liver and other organ meats are particularly high in purines and should be avoided by those with high uric acid. In contrast, lean chicken breast without the skin is a much more moderate-purine option.

Moderate and High-Purine Chicken Parts

Chicken Liver: Very high in purines, similar to other organ meats.
Chicken Breast (skinless): Moderate purine content.
Chicken Thighs and Legs (skinless): Also fall into the moderate category.
Chicken Wings: Moderate purine content.

Chicken vs. Red Meat: A Purine Comparison

While chicken is often seen as a 'safer' or 'healthier' alternative to red meat, a direct comparison of their purine content is more nuanced. Lean cuts of both beef and pork typically have moderate purine levels, comparable to many cuts of chicken. The significant difference lies in the consumption of organ meats and fattier cuts. Organ meats from any animal, including beef kidneys and liver, are consistently high in purines. Similarly, processed meats often contain higher purine levels due to their preparation.

Comparison Table: Purine Content per 100g


Food Item	Purine Category	Approx. Purine Content (mg/100g)
Chicken Breast (skinless)	Moderate	141.2 mg
Chicken Liver	High	> 300 mg
Beef, sirloin steak	Moderate	~110 mg
Beef Liver	High	289 mg
Pork, sirloin	Moderate	82-88 mg
Pork Liver	High	289 mg

As the table shows, lean, skinless chicken breast contains a moderate amount of purines, similar to lean cuts of beef and pork. The most significant purine sources in all three types of meat are the organ meats.

Crucial Cooking Techniques to Lower Purine Intake

Beyond choosing the right cut, how you prepare chicken can further reduce its purine content. Research shows that boiling chicken can significantly reduce total purine content, as the purines are water-soluble and leach into the cooking liquid. For this reason, chicken broth, gravy, and soups made from meat stock are considered high in purines and should be avoided by individuals with gout.

Tips for Preparing Gout-Friendly Chicken:

Remove the skin: Always remove the skin from chicken, as it contains extra purines and unhealthy fats.
Boil and discard liquid: Consider boiling the chicken and then discarding the water to minimize purine content.
Grill or bake: Opt for grilling, baking, or stir-frying methods over frying or stewing to prevent purines from concentrating in sauces or fats.
Rinse thoroughly: Rinsing the chicken before cooking can also help wash away some purines.
Use anti-inflammatory spices: Season your chicken with anti-inflammatory ingredients like turmeric and chile peppers instead of rich, purine-heavy sauces.

The Role of Moderation and Overall Diet

While controlling purine intake is important, dietary management for high uric acid is about more than just avoiding certain foods. Most guidelines recommend a balanced approach, focusing on a healthy eating pattern overall. The DASH diet, which emphasizes fruits, vegetables, and low-fat dairy, is often recommended for its uric acid-lowering effects. Staying hydrated is also essential for flushing uric acid from the body.

It's important to consult with a doctor or a registered dietitian to develop a personalized diet plan that meets your specific health needs. Diet alone is often not enough to manage gout, and medication is frequently required to keep uric acid levels in a healthy range.

Conclusion

In summary, chicken's purine content is moderate in most standard cuts, such as skinless breast, making it a viable protein option for many with high uric acid or gout, especially compared to high-purine organ meats. The perception that chicken inherently has fewer purines than red meat is not entirely accurate, as lean cuts of both beef and pork fall into a similar moderate category. The most significant factor is the specific cut, with organ meats in all animals being the highest purine sources. By selecting lean cuts and using proper cooking techniques like boiling or grilling, individuals can effectively manage their purine intake. Ultimately, a balanced, plant-forward diet combined with moderation and plenty of hydration is key to controlling uric acid and minimizing the risk of gout attacks. For more information on managing gout, visit the Arthritis Foundation website.

Disclaimer: The information in this article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making any changes to your diet or treatment plan.

Frequently Asked Questions

No, skinless chicken breast is considered a moderate-purine food, not a high-purine one. It contains a manageable amount of purines, particularly when prepared correctly, making it a suitable option for those with high uric acid in moderation.

This depends on the cut. Lean, skinless chicken breast has a moderate purine content similar to lean cuts of beef like sirloin. The most significant purine sources in both animals are the organ meats, which are very high and should be limited.

To reduce the purine content of chicken, remove the skin, boil the meat and discard the cooking liquid, or choose to grill or bake it instead of frying. Avoid making gravy or sauces from the meat's juices, as they will contain concentrated purines.

No, people with gout do not typically need to avoid chicken completely. They should, however, limit high-purine parts like organ meats and consume moderate-purine cuts, such as skinless breast, in sensible portions.

Yes, chicken broth is generally considered bad for gout. Since purines are water-soluble, they leach out of the meat and become concentrated in the broth during cooking, making it a high-purine food.

Yes, preparation methods have a major impact. Boiling and discarding the water decreases the purine content of the meat, while cooking methods that concentrate the juices, like simmering in a stew or making gravy, can increase purine intake.

Not all types are the same. For example, turkey and goose are often higher in purines than chicken. As with chicken, organ meats from any poultry should be avoided by those managing uric acid.