What are the worst meats for gout?

December 26, 2025 •

3 min read

Over 8 million adults in the United States suffer from gout, a painful form of inflammatory arthritis. Understanding what are the worst meats for gout is a critical step toward managing this condition and preventing painful flare-ups caused by high uric acid levels.

Quick Summary

Identifying high-purine meats like organ meats, red meat, and certain seafood is vital for those managing gout, as they increase uric acid levels and trigger attacks.

Key Points

Organ Meats are Worst Offenders: Liver, kidneys, and sweetbreads are extremely high in purines and should be completely avoided by those with gout.
Limit Red and Game Meats: Red meats like beef, lamb, and pork, as well as game meats like venison and goose, contain moderate to high purine levels and should be limited to small servings.
Processed Meats Increase Risk: Processed meats such as bacon, sausage, and deli meats can trigger gout flare-ups and should be avoided.
Choose Low-Purine Alternatives: Replace high-purine meats with healthier options like lean poultry, low-fat dairy, and plant-based proteins such as tofu and legumes.
Hydration is Crucial: Drinking plenty of water helps flush excess uric acid from the body, complementing a low-purine diet.

Understanding Gout and Uric Acid

Gout is a complex form of arthritis characterized by severe pain, swelling, redness, and tenderness in the joints, most commonly at the base of the big toe. It is 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 purines, which are chemical compounds found naturally in the body and in many foods. When uric acid levels become too high, it can form sharp, needle-like crystals in a joint, leading to a painful flare-up.

While the body produces most of its own purines, the food and drink we consume play a significant role in managing uric acid levels. For those with gout, a low-purine diet is often recommended to complement medical treatment. Avoiding or limiting certain meats, which are high in purines, is one of the most effective dietary strategies.

The Top Meats to Avoid for Gout

Organ Meats

Organ meats, such as liver, kidneys, and sweetbreads, are considered the worst meats for gout due to their extremely high purine content. These should generally be avoided to minimize the risk of gout attacks.

Red Meats and Game Meats

Red meats like beef, lamb, and pork contain moderate to high levels of purines and should be limited. Fattier cuts and processed red meats, including bacon and some cured meats, tend to have higher purine content. Game meats such as venison and goose are also high in purines and should be consumed sparingly.

Processed Meats

Processed meats, including sausage, bacon, and certain deli meats, can contribute to gout flare-ups due to their purine content and other additives. These should be avoided as part of a gout-friendly diet.

Comparison of Purine Levels in Meats

To help visualize the difference, the following table compares the typical purine levels found in various meats. Purine content is typically measured in milligrams (mg) per 100 grams of food.


Meat Category	Examples	Purine Content (mg/100g)	Gout Risk	Recommended Consumption
High-Purine	Beef Liver, Sweetbreads, Kidney, Sardines	300+ mg	High	Avoid entirely
Moderate-Purine	Beef, Lamb, Pork, Chicken	100-200 mg	Moderate	Limit to small servings
Low-Purine	Lean Chicken Breast, Low-Fat Dairy	<100 mg	Low	Enjoy in moderation
Plant-Based Protein	Tofu, Lentils, Beans	Varies, but low impact	Very Low	Excellent substitute

Healthier Alternatives to High-Purine Meats

Replacing high-purine meats with lower-purine options is a key strategy for managing gout. Focus on lean, low-fat protein sources and plant-based foods.

Lean Poultry: Skinless chicken and duck are better choices than red meat, consumed in moderation.
Plant-Based Proteins: Lentils, beans, tofu, and tempeh are good low-purine sources of protein.
Low-Fat Dairy: Consuming low-fat dairy may help lower uric acid levels.
Eggs: A low-purine protein source.

The Role of Lifestyle in Gout Management

Managing gout involves more than just diet. Lifestyle factors also play a significant role.

Stay Hydrated: Drink plenty of water to help kidneys excrete uric acid.
Limit Alcohol: Beer and spirits can increase uric acid levels and gout risk. Moderate wine consumption is generally less problematic.
Reduce Sugary Foods: Fructose can elevate uric acid levels. Limit sugary drinks and sweets.
Maintain a Healthy Weight: Obesity is a risk factor for gout. Weight loss can help lower uric acid.

Conclusion: Making Smarter Choices for Gout Management

Making informed dietary choices, particularly regarding meat consumption, is vital for managing gout and preventing flare-ups. Avoiding or severely limiting high-purine meats like organ meats, certain game meats, and processed red meats, while choosing healthier, low-purine alternatives, is a crucial step. Combining these dietary changes with other healthy lifestyle practices, such as hydration and weight management, provides the most effective approach. Always consult a healthcare provider for a personalized gout treatment plan. Additional resources for managing gout are available from the Arthritis Foundation.

Frequently Asked Questions

Certain meats are high in purines, which are converted into uric acid in the body. An excess of uric acid can lead to the formation of crystals in the joints, causing painful gout attacks.

No, while all red meat contains a moderate to high level of purines, fattier cuts and processed versions like bacon or sausage tend to be higher in purines and saturated fats, making them worse for gout.

During an active gout flare, it is best to avoid high-purine meats completely. During remission, some healthcare providers may permit very small, occasional servings, but this should be discussed with a doctor.

Excellent low-purine protein alternatives include plant-based options like lentils, beans, and tofu. Low-fat dairy products and eggs are also good choices.

While a low-purine diet is very effective in managing gout, it is not a guaranteed cure. Gout management also requires attention to other factors like alcohol consumption, hydration, and overall weight, in addition to any prescribed medication.

Chicken is a moderate-purine meat. Lean, skinless chicken breast is a better option than darker meat. Portions should be limited to moderate sizes, such as 4 to 6 ounces per day.

Some fish and shellfish, like sardines, anchovies, and mussels, are exceptionally high in purines and can be worse than moderate-purine red meats. Other fish like salmon contain moderate levels and may be okay in limited quantities due to their other health benefits.