Is there any seafood you can eat with gout?

With approximately 4% of U.S. adults having gout, managing the condition often involves careful dietary choices, particularly concerning purine-rich foods. Many people wonder, 'is there any seafood you can eat with gout?' The answer is yes, but it requires distinguishing between low-purine and high-purine options to minimize the risk of flare-ups.

Quick Summary

Yes, some seafood is safe to consume in moderation if you have gout. Low-purine fish like salmon and cod can be part of a healthy diet, while high-purine shellfish and oily fish should be limited or avoided.

Key Points

• Choose Low-Purine Fish: Opt for seafood varieties like salmon, cod, sole, and flounder, which are lower in purines and can be part of a gout-friendly diet.

• Limit or Avoid High-Purine Seafood: Shellfish (mussels, scallops) and small oily fish (sardines, anchovies) are high in purines and should be restricted to prevent gout flares.

• Cook with Care: Use healthy cooking methods like steaming, poaching, or grilling instead of frying to reduce the intake of unhealthy fats and support kidney function.

• Practice Moderation: Manage portion sizes of even low-purine seafood, typically sticking to a few ounces per serving to control overall purine intake.

• Prioritize Hydration and Low-Fat Dairy: Drinking plenty of water and consuming low-fat dairy products are important non-seafood strategies to help manage uric acid levels.

• Consult a Doctor for Personalized Advice: Gout is different for everyone, so tracking your individual response to foods and consulting a healthcare professional is crucial.

Understanding the Link Between Purines and Gout

Gout is a form of inflammatory arthritis caused by an excess of uric acid in the bloodstream. When the body breaks down chemical compounds called purines, it produces uric acid. A diet high in purines can lead to hyperuricemia (high uric acid levels), causing needle-like crystals to form in the joints, triggering a painful gout flare. Certain foods, including many types of seafood, contain varying levels of purines, so it's crucial for individuals with gout to be mindful of their consumption.

Low-Purine Seafood Options

For those with gout, a variety of seafood can still be enjoyed in moderation as part of a balanced diet. The key is to choose low-purine options, which generally contain 50 to 150 milligrams of purine compounds per 100 grams.

Safe choices include:

• Cod: A good source of protein that is low in purines.
• Flounder: A moderate-purine fish suitable for gout-friendly meals.
• Sole: Similar to cod and flounder, sole is a low-purine option.
• Catfish: A whitefish that can be safely included in a gout diet in moderation.
• Tilapia: Another whitefish that is lower in purines.
• Wild Alaskan Salmon: This fish is a great alternative, as it is lower in purines and rich in beneficial omega-3s. Wild Alaskan King Salmon, for instance, contains around 67 mg of purines per 3.5 oz.
• Canned Tuna (light): Skipjack and albacore tuna are considered moderate in purines and can be eaten a couple of times per week. Fresh tuna, however, can have a higher purine content.
• Shrimp: While some shellfish are high in purines, shrimp contains a lower amount and can be enjoyed in moderation.

High-Purine Seafood to Limit or Avoid

Conversely, some types of seafood are very high in purines and should be limited, especially during a gout flare, or avoided altogether if you experience frequent attacks. These options contain over 150 milligrams of purine compounds per 100 grams.

High-purine offenders include:

• Shellfish: Mussels, scallops, clams, crab, and lobster all have high purine levels.
• Sardines and Anchovies: These small fish are notoriously high in purines and are major triggers for gout attacks.
• Herring and Mackerel: Both are high-purine, oily fish that should be restricted.
• Trout: Certain types, like rainbow trout, have higher purine content.
• Organ Meats (from animals): While not seafood, it's worth noting that foods like liver and kidneys are incredibly high in purines and should be avoided.

Comparison of Seafood Choices for Gout

Feature	Low-Purine Seafood (Generally Safe)	High-Purine Seafood (Limit or Avoid)
Examples	Salmon, Cod, Sole, Flounder, Tilapia, Canned Light Tuna, Shrimp	Sardines, Anchovies, Herring, Mackerel, Scallops, Mussels, Trout, Shellfish
Purine Content	Moderate (typically <150mg/100g)	High (often >150mg/100g)
Omega-3s	Present in fatty fish like salmon; generally considered beneficial	Some contain omega-3s, but high purine content outweighs benefits for many
Preparation	Poaching, steaming, grilling	Frying adds unhealthy fats and is not recommended
Consumption	Can be part of a regular, moderate diet	Best to limit or avoid, especially during a flare

The Role of Omega-3 Fatty Acids

Omega-3 fatty acids, found abundantly in certain fish, have anti-inflammatory properties. Some research suggests a potential benefit for reducing the frequency of gout flares from consuming dietary omega-3s from fish. However, the key is the source of the omega-3s. A study found that consuming omega-3-rich fish was associated with a lower risk of gout flares, while self-directed fish oil supplements did not show the same effect. It's a balance—for fatty fish like salmon, the anti-inflammatory benefits may offset the moderate purine content for those with well-managed gout, but for very high-purine fish like sardines, the purine load is typically the dominant factor.

Preparation Methods and Serving Sizes

How you prepare your seafood is also a significant factor in managing gout. Frying fish adds unhealthy fats, which can exacerbate gout symptoms by causing the kidneys to retain uric acid. Instead, opt for healthier methods like poaching, steaming, or grilling with minimal oil. Seasoning with herbs, spices, and lemon juice is a better choice than high-sodium options. The Mayo Clinic suggests including small amounts of moderate-purine fish, around 2 to 3 cooked ounces, in your diet.

Other Dietary Considerations for Gout Management

Managing gout involves a holistic approach beyond just seafood. Other dietary tips include:

• Staying well-hydrated by drinking plenty of water to help flush uric acid from the system.
• Limiting alcohol, especially beer, which is high in both alcohol and purines.
• Avoiding high-fructose corn syrup, found in many sugary beverages and snacks, as it can raise uric acid levels.
• Increasing consumption of low-fat dairy products, which are linked to lower uric acid levels.
• Incorporating fruits like cherries, which have been shown to help lower uric acid and reduce inflammation.

Conclusion

While some seafood is a trigger for gout flares, the myth that all seafood is forbidden is incorrect. Low-purine varieties like cod, flounder, sole, salmon, and shrimp can be part of a healthy, gout-friendly diet when consumed in moderation. High-purine offenders such as sardines, anchovies, mackerel, and shellfish should be limited or avoided, especially during active flares. By focusing on smart choices and healthy preparation methods, individuals with gout can continue to enjoy the nutritional benefits of seafood without compromising their health. Always consult your healthcare provider or a registered dietitian for personalized dietary advice. Find more information on gout management from the Arthritis Foundation.

A Sample Meal Plan

To better illustrate a gout-friendly approach, consider this sample meal plan that incorporates seafood safely:

• Breakfast: Low-fat yogurt with berries.
• Lunch: Salad with grilled chicken and mixed greens.
• Dinner: Baked salmon with roasted vegetables (like broccoli and bell peppers) and a side of brown rice.
• Snack: Cherries or a handful of nuts.

By following a balanced diet that prioritizes low-purine foods and limits triggers, it is possible to manage gout and enjoy a variety of healthy meals, including seafood.

Key Takeaways

Low-Purine Seafood is Safe: Fish like salmon, cod, sole, and flounder are low in purines and can be eaten in moderation. Limit or Avoid High-Purine Seafood: Shellfish, sardines, anchovies, and mackerel have high purine levels and are linked to gout flares. Cooking Method Matters: Steaming, poaching, or grilling is recommended over frying, as healthy fats are better for gout management. Moderation is Key: Even with low-purine options, controlling serving sizes (e.g., 2-3 ounces) is important to manage overall purine intake. Omega-3s Offer Potential Benefits: The anti-inflammatory omega-3s in fatty fish like salmon may help, but this benefit must be balanced against its moderate purine content. Holistic Diet is Important: Hydration, low-fat dairy, and cherries play significant roles in managing uric acid levels, along with seafood choices.

FAQs

Q: Is canned tuna safe for people with gout? A: Canned light tuna, particularly skipjack or albacore, is considered a moderate-purine food and can be consumed in moderation, typically 2-3 times per week. Fresh tuna, however, can be higher in purines.

Q: Can I eat shrimp if I have gout? A: Yes, shrimp contains a lower amount of purines compared to most other shellfish and can be enjoyed in moderation.

Q: Should I avoid all fish completely if I have gout? A: No, you do not have to cut out all fish. Low-purine fish like cod and flounder are safe in moderation. The goal is to limit high-purine varieties like anchovies and mackerel.

Q: Do omega-3s in fish oil supplements help with gout? A: While dietary omega-3s from fish may offer benefits, studies on supplemental omega-3s for gout have shown mixed results. It is best to consult a healthcare provider before taking supplements.

Q: Is it okay to have seafood during a gout flare-up? A: During a flare-up, it is generally recommended to avoid all high-purine foods, including high-purine seafood and shellfish, to prevent worsening symptoms.

Q: What is the best way to cook fish to minimize gout risk? A: Healthier cooking methods like poaching, steaming, or grilling are recommended. Frying should be avoided, as the added fats can stimulate uric acid retention.

Q: How much low-purine fish is a safe serving size? A: The Mayo Clinic suggests limiting total daily protein intake to around 6 ounces, with a single serving of fish being 2 to 3 cooked ounces.

Citations

• Everyday Health. (2025). How to Safely Fit Fish Into a Gout Diet. Retrieved from https://www.everydayhealth.com/diet-types/gout-diet-with-fish/
• Verywell Health. (2025). Fish to Eat and Avoid if You Have Gout. Retrieved from https://www.verywellhealth.com/fish-and-gout-5093098
• Mayo Clinic. (2025). Gout diet: What's allowed, what's not. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gout-diet/art-20048524
• National Institutes of Health (NIH). (2019). Effect of Dietary and Supplemental Omega-3 Polyunsaturated Fatty Acid... Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC6717014/
• Premier Catch. (2023). Seafood for Gout. Retrieved from https://www.premiercatch.com/blogs/seafood-nutrition/seafood-for-gout

Frequently Asked Questions

Which seafood is completely safe to eat with gout?

There is no seafood that is completely risk-free for someone with gout, but low-purine varieties like cod, flounder, sole, and salmon are generally considered safe when consumed in moderation.

Why does seafood affect gout?

Seafood contains purines, which the body converts into uric acid. High-purine seafood can elevate uric acid levels, potentially triggering a gout flare-up.

How much seafood is safe to eat with gout?

For moderate-purine fish, it's generally recommended to stick to a couple of 2 to 3-ounce servings per week, alongside other healthy dietary choices.

Does canned salmon or tuna have the same purine levels as fresh?

Canned light tuna typically has a lower purine content than fresh tuna, making it a safer moderate-purine option. The purine content of canned salmon is comparable to fresh.

Are omega-3s good for gout, even if from high-purine fish?

Omega-3s have anti-inflammatory benefits, but for high-purine fish like sardines, the purine content is the more significant risk factor for a flare. It is best to prioritize low-purine sources of omega-3s like salmon.

Can I have shellfish like shrimp or lobster with gout?

Shrimp is considered moderate in purines and can be eaten in moderation. Other shellfish like lobster, crab, mussels, and scallops are typically high in purines and should be limited or avoided, especially during a flare.

What is the best way to determine if a fish is low in purines?

Refer to dietary guides from reputable health sources like the Mayo Clinic or Verywell Health, which list the purine content of various fish. Generally, white-fleshed fish tend to be lower in purines than darker, oilier fish.