Nutrition Diet: Is Pork Tenderloin High in Uric Acid?

October 29, 2025 •

4 min read

According to reputable health sources, pork tenderloin contains a moderate, not high, amount of purines, the compounds that break down into uric acid. For individuals managing conditions like gout, distinguishing between various cuts of pork is essential for enjoying a balanced diet that includes lean meat responsibly.

Quick Summary

Pork tenderloin contains moderate purine levels, making it a viable protein choice for those managing uric acid, unlike organ meats. Portion control, lean cuts, and proper cooking methods are key to its inclusion in a low-purine diet.

Key Points

Moderate Purine Content: Pork tenderloin contains a moderate amount of purines, not a high amount like organ meats.
Lean is Best: Opting for lean cuts like tenderloin and sirloin is better for a gout-conscious diet than fattier or processed pork.
Portion Control is Key: For those with gout, moderation is crucial, with recommended serving sizes around 4-6 ounces per day.
Avoid Organ Meats: High-purine pork products like liver and kidney should be avoided entirely by individuals with gout.
Strategic Cooking: Baking, roasting, and grilling are preferred cooking methods, and you should avoid consuming meat juices or gravies.
Hydration and Balance: A balanced diet focusing on water, vegetables, and low-fat dairy is more impactful for managing uric acid than eliminating a single moderate-purine food.

Understanding the Link Between Purines and Uric Acid

Purines are natural chemical compounds found in all living cells, including our bodies and the food we eat. During digestion, the body breaks down purines, producing uric acid as a waste product. Normally, the kidneys filter uric acid from the bloodstream and excrete it in urine. However, if the body produces too much uric acid or the kidneys cannot remove it efficiently, a condition called hyperuricemia can occur. This can lead to the formation of urate crystals, causing a painful form of arthritis known as gout. For those with gout or a predisposition to hyperuricemia, managing dietary intake of purine-rich foods is a key part of symptom management.

Is Pork Tenderloin High in Uric Acid? The Verdict on Purine Content

Contrary to some assumptions about red meat, pork tenderloin is categorized as a moderate-purine food, not a high one. While its purine content is higher than that of low-purine foods like fruits and vegetables, it is significantly lower than organ meats and certain seafood. Specifically, research indicates pork tenderloin contains approximately 119.7 mg of purines per 100-gram serving. This places it well within the 'moderate' category, which is generally defined as 100 to 200 mg of purines per 100-gram serving. It is important to distinguish this lean cut from other, more problematic pork products.

Comparing Purine Levels: Tenderloin vs. Other Meats

To put pork tenderloin's moderate purine content into perspective, a comparison with other common proteins is helpful. This highlights why informed choices are crucial for a gout-conscious diet.


Food Item (per 100g)	Purine Content (mg)	Purine Category	Notes
Pork Tenderloin	~119.7	Moderate	Lean cut, recommended in moderation.
Beef (moderate cut)	~100-150	Moderate	Purine levels vary by cut and preparation.
Pork Liver	284.8	High	Organ meat, generally recommended to avoid.
Pork Kidney	195	High	Organ meat, high purine level.
Bacon	61.8	Moderate	But processed and high in fat/sodium; limit intake.
Anchovies	272.8	High	Certain seafood is particularly high in purines.
Chicken Breast	~55	Low-Moderate	A generally safe protein choice for gout.
Low-Fat Dairy	Very Low	Low	Good protein source, may help lower uric acid.

Strategies for a Gout-Friendly Diet with Pork Tenderloin

If you enjoy pork and have concerns about uric acid, incorporating lean pork tenderloin into your diet can be done safely with a few strategies:

Practice Portion Control: Limiting servings to 4-6 ounces (about the size of a deck of cards) can help manage your overall purine intake.
Choose Lean Cuts: Opt for the leanest cuts of pork, such as tenderloin and sirloin, which are also lower in saturated fat than fattier parts.
Prepare Healthfully: The cooking method can impact the fat content and residual purines. Use dry heat methods like baking, roasting, or grilling. Rinsing the meat beforehand may also help reduce purines.
Avoid Purine-Rich Broths: Purines can leach into cooking liquids. Therefore, it is best to cook pork tenderloin separately rather than in stews or gravies and avoid consuming the meat juices.
Stay Hydrated: Drinking plenty of water helps the kidneys flush out excess uric acid from the body.
Pair with Low-Purine Foods: Serve pork tenderloin alongside a generous portion of low-purine vegetables (like leafy greens, carrots, or broccoli), fruits, and whole grains.

The Bigger Picture: Beyond Just One Food Item

Focusing solely on individual foods can be misleading. A holistic approach that addresses your entire dietary pattern is most effective for managing uric acid levels. This includes:

Limiting Alcohol: Beer and distilled liquors are particularly problematic as they not only contain purines but also inhibit the body's ability to excrete uric acid.
Reducing Sugary Drinks: Beverages and foods sweetened with high-fructose corn syrup can increase uric acid production.
Prioritizing a Plant-Based Approach: A diet rich in fruits, vegetables, whole grains, and low-fat dairy is generally recommended for managing gout symptoms and lowering uric acid.
Managing Body Weight: Maintaining a healthy weight reduces the overall burden on the body and can help lower uric acid levels.

Conclusion

So, is pork tenderloin high in uric acid? The definitive answer is no, it contains a moderate amount. For most individuals with high uric acid or gout, this lean cut of pork can be safely enjoyed as part of a balanced and moderate diet. The key is to be mindful of portion size, opt for lean cuts, use proper cooking methods, and ensure you are not relying on it as a primary, high-volume protein source. By focusing on your overall dietary pattern—limiting high-purine organ meats and processed items, avoiding excessive alcohol and sugar, and consuming plenty of vegetables—you can effectively manage uric acid levels and minimize the risk of gout flare-ups. Always consult a healthcare provider or registered dietitian for personalized dietary advice tailored to your specific health needs.

Mayo Clinic: Gout diet: What's allowed, what's not

Frequently Asked Questions

Yes, people with gout can typically eat pork tenderloin in moderation. It is a moderate-purine food, and consuming it in controlled portions, alongside a balanced diet, is generally acceptable.

Organ meats from pigs, such as liver and kidneys, are the highest in purines and should be avoided by people with gout. Processed meats like bacon and salami also have a high purine content.

While cooking does not remove all purines, using methods like baking, roasting, or grilling is recommended. It is best to avoid consuming the cooking liquids, as purines can leach into them.

For individuals with high uric acid or gout, a safe portion size of lean pork tenderloin is typically considered to be 4-6 ounces per day, as part of an overall balanced diet.

High-purine foods contain more than 200 mg of purines per 100g, moderate-purine foods contain 100-200 mg per 100g, and low-purine foods contain less than 100 mg per 100g. Pork tenderloin falls into the moderate category.

No, studies have shown that high-purine plant-based foods do not trigger gout attacks. The purine content in vegetables like spinach and cauliflower does not pose the same risk as purines from meat and seafood.

Maintaining a healthy body weight, staying well-hydrated, and limiting or avoiding alcohol and sugary drinks are also crucial lifestyle factors for managing high uric acid and preventing gout flares.