What Fish Are High in Uric Acid? Your Guide to Purine Levels in Seafood

November 9, 2025 •

4 min read

According to a 2025 study in Arthritis Care & Research, managing dietary purine intake is a key strategy for reducing gout attacks. Certain seafood contains significantly high levels of purines, which your body breaks down into uric acid. Therefore, understanding what fish are high in uric acid is crucial for those needing to monitor their levels.

Quick Summary

This guide details which fish and seafood contain high purine levels, directly contributing to elevated uric acid. It outlines which types to limit, provides a comparison table for easy reference, and offers dietary tips for managing hyperuricemia and gout.

Key Points

High-Purine Fish to Avoid: Anchovies, sardines, herring, and mackerel are notably high in purines and should be limited or avoided to manage uric acid levels.
Moderate-Purine Seafood: Fish like salmon, tuna, cod, and shellfish such as shrimp and scallops contain moderate levels of purines and can be consumed in limited portions.
Low-Purine Options: Flaky white fish like tilapia and flounder are lower in purines and are safer choices for a gout-friendly diet.
Hydration is Key: Drinking plenty of water helps the kidneys effectively flush out excess uric acid, preventing crystal formation in the joints.
Manage Fructose and Alcohol: High-fructose corn syrup and alcohol, especially beer, increase uric acid production and should be minimized or avoided.
Incorporate Healthy Foods: Adding low-fat dairy, vitamin C-rich fruits, and whole grains can support a diet designed to help control uric acid levels.

The Connection Between Purines, Uric Acid, and Fish

Uric acid is a natural waste product created when the body metabolizes compounds called purines. For most people, this process is harmless, and excess uric acid is filtered out by the kidneys and expelled through urine. However, when the body produces too much uric acid or the kidneys cannot remove it efficiently, it can build up in the blood—a condition known as hyperuricemia. This excess uric acid can form sharp crystals in the joints and surrounding tissues, leading to gout, a painful form of inflammatory arthritis.

Diet is a significant factor in managing uric acid levels, and the purine content of foods, particularly fish and seafood, varies dramatically. While some seafood provides healthy omega-3 fatty acids, many types also have a high purine content, making them problematic for individuals with gout or hyperuricemia.

High-Purine Fish to Limit or Avoid

Individuals concerned about their uric acid levels should be cautious with the following types of fish and seafood. These are known to have a significantly high purine concentration and can trigger or worsen gout flare-ups.

Anchovies: These small, salty fish are among the highest in purines. Both fresh and canned varieties should be strictly limited.
Sardines: Another small, fatty fish, sardines also have an exceptionally high purine content, especially the canned versions.
Herring: Known for its strong flavor, herring is a high-purine fish that should be avoided by those with elevated uric acid.
Mackerel: This oily fish is another top offender due to its high purine content.
Trout: While often considered a healthier option, trout contains a moderately high purine level and should be consumed in moderation.
Mussels: As with many shellfish, mussels contain high levels of purines and should be limited.
Scallops: These popular shellfish are another high-purine food and should be consumed only occasionally.

Moderate and Low-Purine Fish Choices

For those who enjoy seafood but need to manage uric acid, there are many safer, lower-purine options available. These can be included in a balanced diet in moderation, especially when compared to their high-purine counterparts.

Cod: A flaky white fish, cod is a moderate-purine choice that is generally safer to eat.
Salmon: While some varieties and preparations might be higher, salmon generally falls into the moderate-purine category. Its beneficial omega-3s often make it a worthwhile option in moderation.
Flounder: Similar to cod, flounder is a white fish with a moderate purine level.
Tilapia: A very low-purine, flaky white fish that can be a good substitute for higher-purine options.
Catfish: This is another low to moderate-purine fish that can be included in a gout-friendly diet.
Shrimp, Crab, and Lobster: Although often classified with high-purine seafood, shellfish like shrimp, crab, and lobster contain moderate levels of purines and can be eaten in small, controlled portions.

Practical Advice for a Gout-Friendly Diet

Beyond simply avoiding high-purine fish, managing uric acid involves broader dietary and lifestyle changes. Pairing your choice of fish with the right foods can further aid in preventing flare-ups.

Stay Hydrated: Drinking plenty of water helps the kidneys flush out excess uric acid, preventing crystal formation.
Increase Vitamin C Intake: Studies suggest that consuming foods rich in vitamin C, such as citrus fruits and strawberries, can help lower uric acid levels.
Incorporate Low-Fat Dairy: Low-fat dairy products like milk and yogurt have been shown to help reduce uric acid.
Be Mindful of Fructose: High-fructose corn syrup, found in many processed foods and sugary drinks, can increase uric acid production and should be limited.
Limit Alcohol: Beer and hard liquor are known to interfere with uric acid excretion and should be minimized or avoided, especially during a flare-up.

Comparison of Purine Levels in Common Fish and Seafood


Seafood Type	Purine Level (per 100g)	Recommendation for Gout	Source
Anchovies	Very High (up to 411mg)	Avoid/Strictly Limit
Sardines	Very High (up to 399mg)	Avoid/Strictly Limit
Mackerel	High (up to 246mg)	Avoid/Strictly Limit
Herring	High (up to 219mg)	Avoid/Strictly Limit
Scallops	Moderate to High (105-207mg)	Limit Intake
Trout	Moderate to High (144-180mg)	Limit Intake
Tuna	Moderate (49-157mg)	Moderate Intake
Salmon	Moderate (75-177mg)	Moderate Intake
Cod	Moderate (71-109mg)	Moderate Intake
Shrimp	Moderate (62-192mg)	Moderate Intake
Tilapia	Low	Safe in Moderation

Conclusion: Making Informed Choices

Managing uric acid levels, particularly for those with a history of gout, is a long-term strategy that hinges significantly on diet. By understanding what fish are high in uric acid—with anchovies, sardines, herring, and mackerel being the most potent—and which are moderate or low, individuals can make informed and proactive choices to minimize their risk of painful flare-ups. A well-planned diet, combined with ample hydration and other healthy lifestyle factors, is a powerful tool in controlling hyperuricemia. While a low-purine diet is complementary to medical treatment and not a cure, it can significantly reduce the frequency and severity of gout attacks. For the most personalized dietary plan, consulting with a healthcare provider or a registered dietitian is always recommended. For further reading on dietary approaches to managing gout, the Mayo Clinic offers a detailed guide.

Frequently Asked Questions

Uric acid is a waste product from the breakdown of purines, compounds found in various foods. Some fish, like anchovies and sardines, are naturally high in purines. When consumed, these high-purine foods cause a spike in uric acid production, which can lead to issues like gout if the body cannot properly excrete it.

The fish and seafood with the highest purine concentrations include anchovies, sardines, herring, and mackerel. Shellfish such as mussels, scallops, and shrimp are also higher in purines compared to other options.

Yes, you can eat fish, but with caution and in moderation. Lower-purine options like tilapia, flounder, and catfish are generally safer. Even moderate-purine fish like salmon and tuna can be part of a balanced diet when consumed in smaller, controlled portions.

For those with gout, it is recommended to limit high-purine fish entirely during flare-ups and to consume moderate-purine fish in small quantities, typically one to two servings (2-3 ounces cooked) per week. Consistency in monitoring diet is key.

Yes, canned fish often has a higher concentration of purines. For example, canned sardines and herring are particularly high and should be avoided or strictly limited.

The omega-3s in some fish have anti-inflammatory benefits that could be helpful for arthritis, including gout. However, the high purine content of fatty fish like salmon and tuna means the risk of a gout flare-up may outweigh the benefits for some individuals. Discussing this balance with a doctor is recommended.

Excellent low-purine protein alternatives to high-purine fish include low-fat dairy products, eggs, legumes (such as beans, lentils, and tofu), and lean poultry.