What Kind of Meat is High in Uric Acid? A Comprehensive Guide

December 2, 2025 •

3 min read

Approximately 20% of the body's purine load comes from dietary sources, and when these are broken down, they produce uric acid. Understanding what kind of meat is high in uric acid is critical for managing conditions like gout, which are caused by an excess of uric acid in the blood.

Quick Summary

Certain meats, including organ meats, red meats, and specific types of seafood, are significantly high in purines and can elevate uric acid levels. Limiting or avoiding these can help manage health conditions such as gout.

Key Points

Organ Meats: Liver, kidneys, and sweetbreads are the highest sources of purines and should be avoided to prevent uric acid buildup.
Certain Seafood: Anchovies, sardines, and most shellfish contain very high levels of purines and can trigger gout flare-ups.
Red and Game Meats: Beef, lamb, pork, and game meats like venison are high in purines and should be limited in a gout-friendly diet.
Lean Poultry: Lean chicken and turkey are moderate in purines and can be included in moderation, focusing on white meat.
Dietary Alternatives: Plant-based proteins such as lentils, beans, and low-fat dairy are safe, low-purine alternatives for protein intake.
Hydration and Alcohol: Staying well-hydrated helps flush out uric acid, while alcohol, especially beer, significantly raises uric acid levels.

The Link Between Purines, Uric Acid, and Meat

Uric acid is a natural waste product formed during the body's breakdown of purines, chemical compounds found in various foods. Normally, uric acid dissolves in the blood and is excreted by the kidneys. However, when there is an overproduction of uric acid or the kidneys cannot remove it efficiently, levels in the blood can become too high, a condition known as hyperuricemia. This can lead to the formation of urate crystals in the joints, causing the painful inflammation associated with gout. The purine content of different meats is a major dietary factor in this process.

Meats With Very High Purine Content

Certain meats are extremely rich in purines and should be avoided, particularly by individuals with gout or hyperuricemia. These typically contain more than 150-200 milligrams of purines per 100-gram serving.

Organ Meats: These are the most concentrated source of purines. The purine content in liver, kidneys, sweetbreads, and brain is exceptionally high and directly contributes to elevated uric acid levels.
Game Meats: Wild game, such as venison, veal, and goose, is also known for its high purine levels. This is why gout was historically known as the “rich man’s disease” due to a diet rich in these kinds of foods.

Seafood With High Purine Content

Many types of seafood are also significant sources of dietary purines. Some fish and shellfish have particularly high levels.

Certain Fish: Small, oily fish like anchovies, sardines, herring, and mackerel are notoriously high in purines and should be limited or avoided. Trout and tuna are also noted to be high in purines.
Shellfish: Most shellfish, including scallops, mussels, crab, shrimp, and lobster, are high-purine foods that can contribute to elevated uric acid levels.

Meats With Moderate Purine Content

Meats in this category can often be consumed in moderation, usually in small, controlled portions (e.g., 4 to 6 ounces per day).

Red Meat: This includes beef, lamb, and pork. While not as high in purines as organ meats, regular and large consumption of red meat is linked to an increased risk of gout attacks.
Poultry: Chicken and turkey are moderate sources of purines. It is often recommended to opt for the white meat and remove the skin, which is higher in saturated fat. Processed deli turkey is particularly high in purines.

Dietary Strategies to Manage Uric Acid

Managing dietary purines involves more than just limiting high-purine meat. Other factors like hydration and alcohol consumption play a role. For a more detailed guide on a gout-friendly diet, you can refer to resources from reputable health organizations such as the Mayo Clinic.

Comparison of Meat Purine Levels


Purine Level	Meat Type	Examples
High	Organ Meats, Game Meats	Liver, Kidney, Sweetbreads, Venison, Goose
High	Specific Seafood	Anchovies, Sardines, Scallops, Shellfish
Moderate	Red Meat, Some Poultry	Beef, Lamb, Pork, Chicken, Turkey
Low	Plant-Based Protein	Lentils, Beans, Tofu, Nuts, Low-Fat Dairy

Low-Purine Alternatives

Replacing high-purine meats with low-purine alternatives is an effective strategy for managing uric acid. Fortunately, many healthy protein sources have low purine content.

Plant-Based Proteins: Tofu, beans, lentils, and chickpeas are excellent, low-purine protein options.
Dairy Products: Low-fat dairy, such as milk, yogurt, and cottage cheese, has been shown to potentially help lower uric acid levels and reduce gout risk.
Eggs: These are a very low-purine source of protein and are safe to consume daily for most individuals.
Hydration: Drinking plenty of water is essential as it helps the kidneys flush out uric acid from the body.

Other Considerations for Diet

Beyond specific types of meat, other dietary habits can impact uric acid levels.

Alcohol: Beer is especially high in purines from yeast and also inhibits the excretion of uric acid. Hard liquor also increases uric acid production.
Sugary Drinks: Beverages and foods sweetened with high-fructose corn syrup can increase uric acid levels.
Weight Management: Maintaining a healthy weight through a balanced diet can help lower uric acid levels.

Conclusion

To control uric acid levels and reduce the risk of gout attacks, it is crucial to understand which meats are high in purines. Organ meats, game meats, and certain types of seafood are the highest sources and are best avoided. Red meat and some poultry contain moderate levels and should be consumed sparingly. Fortunately, there are many low-purine alternatives available, including plant-based proteins, low-fat dairy, and eggs, that can be incorporated into a balanced diet to manage uric acid effectively. Consulting a healthcare provider or a registered dietitian is recommended for personalized dietary advice.

Frequently Asked Questions

The main concern with high uric acid levels, or hyperuricemia, is the formation of urate crystals in the joints, which can lead to a painful form of arthritis known as gout.

No, not all seafood is equally high in purines. While shellfish and oily fish like sardines and anchovies are high, some fish like salmon can be consumed in moderation, and certain options like crab and shrimp may be safer if eaten infrequently.

Red meat, including beef, lamb, and pork, is high in purines and should be limited. It is often recommended to consume small servings and only occasionally rather than regularly.

Alcohol, especially beer, increases uric acid production and reduces the body's ability to excrete it. This dual effect makes beer particularly problematic for individuals with high uric acid or gout.

Yes, plant-based proteins like legumes (beans, lentils) contain purines, but they generally have a much lower impact on uric acid levels than animal-based proteins and are not typically restricted in the same way.

In addition to high-purine meats, foods and drinks sweetened with high-fructose corn syrup should be limited, and some alcoholic beverages, particularly beer, should be avoided.

Lean poultry like chicken and turkey are moderate in purines. To minimize purine intake, opt for white meat over dark meat and remove the skin.

Excellent low-purine substitutes for high-purine meats include low-fat dairy products, eggs, and plant-based options such as tofu, lentils, beans, and nuts.