What Fish Are Low in Purines? A Guide for Managing Gout

December 3, 2025 •

4 min read

According to research, not all purine-rich foods increase the risk of gout flares, but many types of seafood can raise uric acid levels. Understanding what fish are low in purines is crucial for managing hyperuricemia and preventing painful gout attacks while still enjoying the nutritional benefits of seafood.

Quick Summary

A diet low in purines is key for managing gout. Certain fish like salmon, cod, sole, and haddock contain low to moderate purine levels and are generally safe in moderation, while high-purine seafood such as anchovies and sardines should be avoided.

Key Points

Low-Purine Choices: Salmon, cod, haddock, perch, sole, and tilapia are excellent fish options for a low-purine diet.
Moderate Intake: Moderate-purine seafood like halibut, red snapper, and shrimp can be consumed in limited amounts, but caution is advised.
Avoid High-Purine Fish: Seafood with very high purine levels, including anchovies, sardines, mackerel, and trout, should be avoided to prevent gout flares.
Healthy Preparation: Opt for baking, grilling, or steaming fish instead of frying to reduce unhealthy fats.
Moderation and Hydration: Practice portion control for all seafood and drink plenty of water to help your body eliminate uric acid.
Personalized Guidance: Always consult a doctor or dietitian for personalized dietary recommendations based on your specific health needs.

Why Choose Low-Purine Fish?

Purines are natural compounds found in many foods that break down into uric acid in the body. For individuals with gout, the body either produces too much uric acid or has trouble eliminating it, leading to a build-up that can cause painful joint inflammation. By choosing fish that are low in purines, you can reduce the amount of uric acid your body produces, helping to prevent gout flares.

Fish and other seafood are also an excellent source of protein, healthy fats like omega-3 fatty acids, and essential vitamins, making them a valuable part of a balanced diet. Balancing these nutritional benefits with a low-purine intake is the key to incorporating fish safely.

Low-Purine Fish to Enjoy

Not all fish are off-limits for those with gout. Several delicious options are considered low in purines and can be included regularly in your diet. The general guideline is to consume 4 to 6 ounces of fish per day, or up to three times per week, for most people with well-controlled gout.

Salmon: A great choice, especially wild Alaskan varieties. Wild Alaskan King Salmon and Sockeye Salmon have been cited for their lower purine content and high omega-3 levels.
Cod: A flaky, white fish that is consistently listed as a low-purine option.
Sole: This delicate fish is a great, low-purine alternative to higher-purine varieties.
Haddock: Similar to cod, haddock is another white fish that is safe for a gout-friendly diet.
Perch: Known for its mild flavor, perch is a safe addition to a low-purine meal plan.
Canned Tuna (Albacore & Skipjack): While some tuna can be moderate in purines, canned albacore and skipjack are considered low to moderate, with canned versions sometimes having slightly lower purine levels than fresh.
Tilapia: This mild-flavored fish is a good, low-purine option for those with gout.

Moderate-Purine Seafood for Limited Consumption

Some types of seafood have a moderate purine content, meaning they should be consumed in limited amounts, especially during gout flare-ups. A healthcare provider can offer personalized advice based on your condition and flare frequency.

Halibut: With a moderate purine level, halibut can be enjoyed occasionally as part of a balanced diet.
Red Snapper: This firm, white fish is another moderate-purine option that should be eaten in smaller quantities.
Shrimp: Generally moderate, but sometimes listed as low, shrimp can be eaten in moderation. Wild Alaskan shrimp is often noted for lower purine content.
Crab: While shellfish are often high in purines, some crabs may be eaten in limited amounts.

High-Purine Seafood to Avoid

For individuals with gout, certain seafood and fish should be avoided entirely or consumed only rarely, as they have a very high purine content that can trigger a flare-up.

Anchovies
Sardines
Herring
Mackerel
Trout
Mussels
Scallops
Squid
Oysters

Comparison of Purine Levels in Fish


Fish Type	Purine Level (mg/100g)	Consumption Guideline
Wild Alaskan Salmon	~63-67 mg	Low: Enjoy regularly in moderation.
Cod	~98 mg	Low: Enjoy regularly in moderation.
Canned Albacore Tuna	~84-90 mg	Low to Moderate: Enjoy in moderation.
Halibut	~113 mg	Moderate: Consume in limited amounts.
Shrimp	Moderate to Low	Moderate: Consume in limited amounts.
Sardines	High	High: Avoid.
Mackerel	High	High: Avoid.
Anchovies	273 mg	High: Avoid.

Tips for Safe Consumption

Beyond choosing the right type of fish, how you prepare it can also impact your gout management. Consider the following tips:

Preparation Matters: Choose healthy cooking methods like baking, grilling, poaching, or steaming instead of frying, which can add unhealthy fats.
Portion Control: Even low-purine fish should be consumed in moderation. Sticking to recommended serving sizes helps manage overall purine intake.
Hydration is Key: Drinking plenty of water helps your body flush out excess uric acid.
Balanced Diet: Combine fish with plenty of low-purine vegetables, fruits, and whole grains, such as those recommended in a Mediterranean diet.

For more comprehensive information on gout and diet, you can visit the Arthritis Foundation. Always consult a healthcare provider or a registered dietitian for personalized dietary advice, especially if you have frequent gout attacks or are considering adding a new type of seafood to your diet.

Conclusion

Navigating a gout-friendly diet doesn't mean giving up fish entirely. By focusing on low-purine options such as salmon, cod, sole, and haddock, and exercising moderation with others like halibut and shrimp, you can enjoy a flavorful and healthy diet. Avoiding high-purine fish like sardines and anchovies, combined with proper preparation and hydration, are key steps to effectively manage your gout and reduce the risk of flare-ups. Prioritizing these smart choices allows you to reap the benefits of seafood while keeping your uric acid levels in check.

Frequently Asked Questions

Wild Alaskan King Salmon and Wild Alaskan Sockeye Salmon are both considered low in purines and are excellent choices for a gout-friendly diet.

Yes, some types of canned tuna, specifically albacore and skipjack, are considered low to moderate in purines and are generally safe to eat in moderation.

Whitefish options that are typically low in purines and safe for a gout-friendly diet include cod, haddock, sole, and perch.

While many shellfish, such as mussels and scallops, are high in purines, some, like shrimp and certain crabs, have moderate levels and can be consumed in limited quantities.

While cooking method doesn't reduce the inherent purine content, choosing healthier methods like baking or grilling over frying can help reduce unhealthy fat intake, which is better for overall health.

This is a balance to discuss with a healthcare provider. While omega-3s are beneficial, the high purine levels in fish like mackerel can trigger gout flares. The risk versus benefit needs to be evaluated on an individual basis.

It is generally best to limit or avoid fish and other purine-rich foods during a flare-up to help reduce uric acid levels. A dietitian or doctor can provide specific guidance for managing flares.