Is shrimp good for you if you have gout? A complete dietary guide

November 27, 2025 •

4 min read

Gout affects millions, and for many, dietary choices significantly impact symptom management. A common concern is whether indulging in seafood favorites is safe. So, is shrimp good for you if you have gout? This article explores the facts about shrimp's moderate purine content and provides guidance on how to fit it into a balanced, gout-friendly diet.

Quick Summary

Shrimp, a moderate-purine seafood, can be included in a gout-friendly diet in controlled, modest amounts. The key is to balance intake with low-purine foods to prevent uric acid buildup and manage symptoms.

Key Points

Moderate Purine Content: Shrimp contains moderate levels of purines, unlike high-purine foods such as organ meats and certain oily fish.
Consume in Moderation: For individuals with well-managed gout, eating shrimp in small, occasional servings is typically acceptable.
Avoid During Flares: During a gout attack, it is best to avoid shrimp and all other moderate-to-high purine foods to prevent further symptom aggravation.
Focus on Overall Diet: A balanced eating plan, such as the Mediterranean or DASH diet, is more effective for long-term gout management than fixating on a single food.
Balance with Low-Purine Foods: When eating shrimp, balance your meal with plenty of vegetables, fruits, and low-fat dairy to help manage uric acid levels.
Stay Hydrated: Proper hydration is critical for flushing excess uric acid from the body and is a cornerstone of gout prevention.
Consult a Professional: Always seek advice from a doctor or registered dietitian before making significant dietary changes to manage your gout.

The Connection Between Purines, Uric Acid, and Gout

Gout is a painful form of inflammatory arthritis caused by an excess of uric acid in the bloodstream, a condition known as hyperuricemia. Uric acid is a waste product that forms when the body breaks down organic compounds called purines. While purines are naturally produced by the body, they are also found in many foods and beverages. Normally, the kidneys filter out uric acid, but for people with gout, this process is not efficient, leading to a build-up of uric acid crystals in the joints.

When these needle-like crystals accumulate in a joint, they can trigger a sudden, intense and debilitating inflammatory response, commonly known as a gout flare-up. Dietary choices are a key factor in managing uric acid levels, as certain foods are known to contain high levels of purines and can trigger a flare. This is where seafood, and specifically shrimp, enters the conversation for those with gout.

Shrimp's Place in a Gout Diet: A Question of Moderation

Shrimp is a nutritious source of protein, vitamins, and minerals. However, like many other types of seafood, it does contain purines. The crucial question for gout sufferers is the level of purines. While some shellfish like anchovies and sardines are notoriously high in purines, shrimp is typically categorized as having a moderate purine content. Some sources cite a higher value than others, so taking a cautious, moderate approach is always the safest bet.

For someone whose gout is well-managed, occasional, modest portions of shrimp may not be enough to trigger an attack. However, excessive consumption, especially in combination with other high-purine foods, can increase uric acid levels and raise the risk of a flare. For those currently experiencing a gout attack, it is generally recommended to avoid all moderate-to-high purine foods, including shrimp, until the flare has subsided.

Purine Content Comparison: Shrimp vs. Other Seafood

Purine content can vary significantly across different types of seafood. Below is a comparison table to help illustrate where shrimp stands relative to other common options. Values can vary based on sources and preparation.


Seafood Type	Approx. Purine Content (per 100g / 3.5oz)	Gout Diet Recommendation
Shrimp	61-147 mg	Moderate amounts, occasional consumption
Salmon	63-177 mg	Moderate amounts, good option for fish
Tuna	84-157 mg	Moderate amounts, similar to shrimp
Anchovies	273 mg	Avoid, very high
Sardines	480 mg	Avoid, very high
Scallops	105 mg	Limited consumption
Mussels	154 mg	Limited consumption

The Nutritional Profile of Shrimp

Despite its purine content, shrimp offers several health benefits that are worth noting. It is a fantastic source of high-quality protein, which is essential for building and repairing tissues. Furthermore, it's low in calories and carbohydrates, making it a good fit for weight management efforts, which can also help with gout.

Shrimp also provides a range of beneficial vitamins and minerals:

Selenium: An important antioxidant.
Vitamin B12: Crucial for nerve function and red blood cell production.
Phosphorus: Supports strong bones and teeth.
Astaxanthin: An antioxidant that may help protect against certain metabolic and chronic conditions.

Building a Gout-Friendly Meal Plan

Instead of focusing solely on whether to eat a single food like shrimp, the best approach for managing gout is to adopt a healthy, balanced eating pattern overall, such as the DASH or Mediterranean diets.

Dietary DOs for Gout Management

Hydrate frequently: Drink plenty of water (8-16 cups per day) to help flush uric acid out of your system.
Eat complex carbs: Prioritize whole grains, fruits, and vegetables over refined options.
Include low-fat dairy: Products like milk and yogurt have been shown to help lower uric acid levels.
Embrace cherries: Studies show that cherries and cherry extract may help reduce uric acid and lower the risk of gout flares.
Consume plant proteins: Beans, lentils, nuts, and tofu are excellent, low-purine sources of protein.

Dietary DON'Ts for Gout Management

Limit high-purine meats: Avoid organ meats (liver, kidneys), game meats, and significantly reduce red meat intake.
Restrict high-fructose corn syrup: Found in many sugary beverages and processed foods, fructose is linked to increased uric acid production.
Avoid excessive alcohol: Beer and distilled liquors, in particular, are strongly associated with a higher risk of gout attacks.
Steer clear of some seafood: Anchovies, sardines, and certain others are best avoided due to their very high purine content.

Managing Gout Beyond Diet

While diet plays a significant role, it's not the only factor in managing gout effectively. Several lifestyle adjustments can also help:

Maintain a healthy weight: Obesity is a major risk factor for gout, as it can lead to higher uric acid levels. Gradual weight loss is recommended over crash diets, which can sometimes trigger flares.
Stay active: Regular, low-impact exercise can help reduce stress on joints and improve overall health. Walking, swimming, or cycling are great options.
Consider supplements: Vitamin C supplementation may have a small effect on lowering uric acid levels, but you should discuss this with your doctor first. Some research on omega-3 supplements is promising, but more is needed to confirm efficacy.

Conclusion: The Final Verdict on Shrimp and Gout

So, is shrimp good for you if you have gout? It's not a simple yes or no answer, but rather a matter of moderation. For most people with well-controlled gout, shrimp can be enjoyed occasionally and in small portions as part of a balanced, low-purine diet. The key is to be mindful of your overall dietary pattern and avoid triggering a high uric acid event. By prioritizing vegetables, fruits, whole grains, and lean proteins, and staying well-hydrated, you can enjoy shrimp without undue concern. Always consult with a healthcare provider or a registered dietitian to create a personalized plan that fits your specific needs. For more information, the Arthritis Foundation provides extensive resources on gout management and dietary guidelines.

Frequently Asked Questions

For individuals with well-managed gout, a small, occasional serving of shrimp is generally considered safe. However, excessive consumption should be avoided, especially during a flare-up, due to its moderate purine content.

Yes, shrimp contains moderate levels of purines which can be converted into uric acid. While it's less likely to trigger a flare than high-purine foods like organ meats or beer, consuming large amounts can increase uric acid and potentially lead to an attack.

You should strictly limit or avoid seafood with very high purine levels. This includes anchovies, sardines, herring, and mackerel. Scallops and mussels are also very high in purines.

Fish oil supplements are generally considered safe for people with gout because the purification process removes the purines. Some studies suggest potential anti-inflammatory benefits, but they do not replace prescribed medication.

No. Research indicates that purines from plant-based sources, including vegetables like spinach, asparagus, and mushrooms, do not increase the risk of gout attacks in the same way animal-based purines do. Vegetables are a healthy and important part of a gout diet.

Dietary changes are an important part of managing gout and can help reduce the frequency and severity of flares. However, they are not a cure. Medication is often necessary to effectively control uric acid levels and should be used in combination with diet.

In addition to a balanced, low-purine diet, foods like low-fat dairy, cherries, and berries may help lower uric acid or reduce inflammation. Drinking plenty of water is also crucial for flushing excess uric acid from the body.