What kind of meat can a person with gout eat?

December 3, 2025 •

3 min read

According to the Arthritis Foundation, dietary changes are one of the most effective ways to manage gout, with a low-purine diet being key to reducing uric acid levels and preventing painful flare-ups. Choosing the right types and portions of meat is a critical component of this strategy. While some meats are definite no-gos, many lean options can be enjoyed in moderation without triggering an attack.

Quick Summary

People with gout can eat lean meats and certain fish in moderation, while avoiding high-purine options like organ and game meats. Proper cooking methods can also help reduce purine content, and portion control is crucial for managing symptoms effectively.

Key Points

Choose Lean, Skinless Poultry: Skinless chicken and duck breasts are good sources of moderate-purine protein when eaten in limited portions.
Practice Seafood Caution: While some fish like cod and salmon are acceptable in moderation, high-purine seafood such as anchovies, sardines, and shellfish should be avoided.
Completely Avoid Organ and Game Meats: Liver, kidneys, and game meats like venison are exceptionally high in purines and are major triggers for gout attacks.
Adopt Healthier Cooking Methods: Boiling, poaching, and grilling can help reduce the purine content in meat. Avoid rich gravies and sauces made from meat drippings.
Limit Portion Sizes: Even moderate-purine meats should be consumed in limited quantities, typically no more than 4-6 ounces per day.
Prioritize Overall Dietary Patterns: Incorporate low-fat dairy, plenty of fruits and vegetables, and stay well-hydrated to help manage uric acid levels.

Navigating Meat Choices with a Gout Diagnosis

Managing gout requires careful attention to diet, and meat consumption is a central part of this. The goal is to limit the intake of purine-rich foods, which the body converts into uric acid. High levels of uric acid can lead to the formation of painful urate crystals in the joints, causing a gout attack.

Low-Purine Meats for Gout Management

Focusing on low-to-moderate purine meats is the best approach for individuals with gout. These options allow you to maintain a balanced diet while minimizing the risk of flare-ups.

Chicken and Poultry: Skinless chicken and duck are generally safe choices. The purine content can vary by cut; for example, a skinless chicken breast is a moderate-purine option. Removing the skin before cooking and limiting portion sizes to around 4 ounces is recommended.
Pork: Lean cuts of pork, such as pork fillet, can be consumed in moderation. It's important to choose leaner parts and avoid excessive amounts.
Lean Beef and Lamb: While red meat is typically high in purines, lean cuts of beef and lamb can be eaten sparingly. The Mayo Clinic suggests limiting servings of red meat to manage gout effectively.
Certain Seafood: Contrary to popular belief, not all seafood is off-limits. Low-purine fish like cod, flounder, and salmon can be included in a gout-friendly diet. Like other meats, moderation is essential.

High-Purine Meats to Avoid

To minimize the risk of gout attacks, it is crucial to avoid or severely limit certain high-purine meats. These types of meat can significantly increase uric acid levels.

Organ Meats: These are the most concentrated sources of purines and should be completely avoided. This includes liver, kidneys, sweetbreads, and brain.
Game Meats: Wild game such as venison contains higher levels of purines and should be excluded from a gout diet.
Certain Seafood: Some seafood varieties are extremely high in purines and are best avoided. These include anchovies, sardines, herring, mussels, and scallops.
Gravies and Meat Sauces: Since these are often made from meat drippings, they can be high in concentrated purines.

How to Prepare Meat for a Gout-Friendly Meal

The way meat is prepared is just as important as the type of meat itself. Certain cooking methods can help reduce the purine content in food, making it a safer option for those with gout.

Boiling or Poaching: Cooking meat in water can help leach some of the purines into the cooking liquid. It is crucial not to use this liquid for gravies or sauces, as it will be purine-rich.
Grilling or Broiling: Dry-heat cooking methods are also good choices. When grilling, avoid adding heavy sauces or marinades that might be high in fructose corn syrup.
Removing Skin: Always remove the skin from poultry, as it contains extra fat and purines.

The Importance of Overall Dietary Patterns

While focusing on meat is important, managing gout involves looking at the bigger picture of your diet. Many medical professionals recommend approaches like the DASH or Mediterranean diet, which emphasize fruits, vegetables, whole grains, and low-fat dairy.

Hydration: Drinking plenty of water helps flush uric acid from the body and is a crucial part of preventing flares.
Weight Management: Maintaining a healthy weight reduces overall strain on the body and can help lower uric acid levels.
Alcohol and Sugar: Limit alcohol, especially beer, and avoid foods and beverages high in fructose, as they can increase uric acid production.

A Comparison of Meat and Seafood Purine Content


Food Item (100g)	Purine Content (mg)	Gout-Friendly Rating
Calf's Liver	~460	Avoid (Very High)
Anchovies	~273-560	Avoid (Very High)
Salmon	~110-250	Moderate (Enjoy in Moderation)
Chicken Breast (skinless)	~141	Moderate (Enjoy in Moderation)
Beef Sirloin	~110-120	Moderate (Enjoy in Moderation)
Sardines	~345-693	Avoid (Very High)
Scallops	~105-136	Avoid/Limit (High)
Pork Fillet	~150	Moderate (Enjoy in Moderation)

Conclusion

Living with gout doesn't mean giving up meat entirely. By understanding which types of meat are high in purines and which are moderate, you can make informed choices to manage your condition. Focus on lean, skinless poultry, and certain fish in moderation, while strictly avoiding organ and game meats. Combined with proper cooking techniques and a healthy overall diet that emphasizes hydration and weight management, you can significantly reduce the risk of gout flare-ups and enjoy your meals with confidence. Always consult with a healthcare provider or a registered dietitian to create a personalized plan that fits your specific needs. For more information, the Mayo Clinic offers extensive resources on gout and dietary guidelines.

Frequently Asked Questions

Yes, skinless chicken breast is considered a moderate-purine meat and can be eaten in limited portions. Removing the skin and avoiding gravies made from the drippings helps reduce purine intake.

Lean cuts of red meat, like sirloin or fillet, can be consumed sparingly. However, it is a moderate-to-high purine food, so strict portion control (e.g., limiting to a few times a week) is essential.

You should completely avoid organ meats, such as liver, kidneys, and sweetbreads, as well as game meats like venison, which are very high in purines and a major cause of gout flare-ups.

Boiling or poaching meat in water can help reduce its purine content, as purines are released into the liquid. It is best to discard this cooking water and avoid making sauces or gravies with it.

Some low-purine fish, including cod, sole, and salmon, can be eaten in moderation. High-purine seafood like anchovies, sardines, and shellfish should be avoided.

During an acute gout flare-up, it is best to completely avoid all high and moderate-purine meats and focus on a strictly low-purine diet to help your body manage uric acid levels.

Yes, excellent low-purine protein sources include eggs, low-fat dairy products, tofu, and legumes like lentils and beans. These are great alternatives to manage protein intake without affecting uric acid.