What Meat Is Not High In Purines? Your Guide To Low-Purine Protein

December 19, 2025 •

4 min read

Approximately 9.2 million people in the United States suffer from gout, a condition driven by high levels of uric acid caused by the breakdown of purines. For individuals managing this condition, selecting low-purine protein sources is a critical dietary step.

Quick Summary

This guide identifies which meat options are lowest in purines, focusing on safe choices for a gout-friendly diet. It covers lean poultry, moderate seafood options, and alternative plant-based protein sources.

Key Points

Lean Poultry is Best: Skinless chicken and turkey breast are moderate-purine options, much better than red meat for a gout-conscious diet.
Choose Low-Purine Seafood: Salmon and canned albacore/skipjack tuna are lower in purines than many other seafood types, which should be consumed sparingly.
Strictly Avoid Organ Meats: Liver, kidneys, and sweetbreads are extremely high in purines and should be excluded from your diet entirely.
Embrace Plant-Based Proteins: Eggs, low-fat dairy, tofu, beans, and lentils are excellent low-purine protein sources that help manage uric acid levels.
Practice Moderation with Red Meat: Lean cuts of beef and pork are moderate in purines, so limit consumption to occasional, small servings.
Hydration is Key: Drinking plenty of water helps flush uric acid out of your system and supports kidney function.
Limit Alcohol and Sugary Drinks: Beer and beverages with high-fructose corn syrup can significantly raise uric acid levels.

Understanding Purine Levels in Meat

Purines are natural chemical compounds found in many foods that, when broken down by the body, produce uric acid. For people with conditions like gout, which are caused by elevated uric acid levels, managing dietary purine intake is crucial. The purine content of foods is typically categorized into three levels: low, moderate, and high.

Low-Purine Foods: Generally contain less than 100 mg of uric acid per 100g. This category includes most fruits, vegetables, and low-fat dairy. In terms of animal products, eggs are a good example.
Moderate-Purine Foods: Contain between 100 and 400 mg of uric acid per 100g and should be consumed in moderation. This is where most lean muscle meats and some fish fall.
High-Purine Foods: These foods contain over 400 mg of uric acid per 100g and should be avoided or severely limited. This group includes organ meats, certain types of seafood, and yeast extracts.

Low-Purine and Moderate Meat Choices

While no meat is completely purine-free, some options are significantly lower in purines and can be safely incorporated into a balanced diet with moderation.

Poultry: A Better Alternative

Lean poultry, especially skinless chicken and turkey breast, is a much safer option than red meat for individuals watching their purine intake. The purine content is generally in the moderate range, making it suitable for limited consumption.

Pork: Lean Cuts in Moderation

Like chicken, lean cuts of pork are not low-purine but are a moderate source. Opting for lean pork chops or tenderloin instead of organ meats or processed pork products is a more prudent choice for managing uric acid levels.

The Best Seafood for a Low-Purine Diet

Many types of seafood are notoriously high in purines, but not all are off-limits. A few key choices can still be enjoyed in controlled portions.

Salmon: Often highlighted for its omega-3 fatty acids, salmon is also considered a lower-purine fish compared to others.
Canned Tuna: Canned albacore or skipjack tuna are moderate-purine options that can be consumed safely in moderation.
Other Fish: Limited amounts of fish like cod and halibut can also be included.

What Meats to Avoid

To effectively manage uric acid, it is crucial to understand and avoid the meats with the highest purine concentrations. These include:

Organ Meats: Liver, kidneys, sweetbreads, and tongue are exceptionally high in purines and are major triggers for gout attacks.
Certain Seafood: Anchovies, sardines, herring, mackerel, and most shellfish are rich in purines and should be avoided.
Game Meats: Game meats like venison and goose typically have a higher purine content and should be limited.

Comparison of Purine Content (per 100g uncooked)


Protein Source	Purine Level (mg uric acid / 100g)	Recommendation
Chicken (Skinless breast)	Approx. 141 mg	Moderate intake
Lean Beef (Muscle)	Approx. 133 mg	Moderate intake
Salmon	Approx. 170 mg	Moderate intake
Canned Albacore Tuna	Approx. 84 mg	Moderate intake
Calf's Liver	Approx. 460 mg	Avoid
Sardines in oil	Approx. 480 mg	Avoid
Eggs	0-50 mg	Low purine, excellent choice
Tofu	Approx. 68 mg	Low purine, excellent choice

Protein Alternatives to Meat

For those seeking low-purine protein, several non-meat options are available.

Eggs: A very low-purine source of high-quality protein.
Low-Fat Dairy: Products like skim milk and low-fat yogurt have been shown to reduce uric acid levels.
Plant-Based Proteins: Tofu, lentils, and beans are excellent low-purine sources of protein and fiber.

Beyond Meat: Broader Dietary Advice

Managing purine levels involves more than just meat selection. Here are a few additional tips:

Stay Hydrated: Drink plenty of water (around 8-12 glasses daily) to help your kidneys flush out uric acid.
Limit Alcohol: Beer, in particular, has a high purine content and can impede the excretion of uric acid. All alcohol should be limited.
Avoid Sugary Drinks: High-fructose corn syrup, common in soda and fruit juice, increases uric acid production.
Embrace Fruits and Vegetables: Most are low in purines and provide essential vitamins and fiber. Cherries and citrus fruits are particularly beneficial.
Consider the Mediterranean Diet: Research suggests this eating pattern, which focuses on fish, fruits, vegetables, and whole grains, can help lower uric acid.

Conclusion

While no meat is completely purine-free, smart choices and moderation are key to managing your dietary purine intake. By focusing on lean poultry and specific fish options like salmon in limited portions, and avoiding organ meats and high-purine seafood, you can enjoy a varied protein diet. Incorporating low-purine alternatives like eggs, tofu, and low-fat dairy further expands your choices. Combined with proper hydration and the avoidance of alcohol and sugary drinks, these dietary adjustments can be highly effective for those monitoring their uric acid levels.

For more information on managing gout through diet, visit the Arthritis Foundation.

Frequently Asked Questions

While all meat contains some purines, skinless chicken breast and lean pork are generally considered moderate purine meats, making them safer choices than red meat. Eggs are very low in purines and are an excellent alternative.

Lean cuts of red meat, such as beef or lamb, are moderate in purines. They are not as problematic as organ meats but should still be consumed in moderation, not on a regular basis.

The purine content of fish varies widely. Small oily fish like sardines and anchovies are very high in purines. However, options like salmon, canned albacore tuna, and cod are lower or moderate and can be eaten in controlled portions.

Yes, you should avoid all organ meats, such as liver, kidneys, and sweetbreads, as they have exceptionally high purine content and are known to trigger gout attacks.

Excellent non-meat protein sources that are low in purines include eggs, low-fat dairy products (like milk and yogurt), tofu, beans, and lentils.

Cooking methods do not significantly alter the purine content of the meat itself. However, using lean cuts and draining off fat or broth, which can contain some dissolved purines, is a good practice.

Staying well-hydrated is extremely important. Drinking at least 8 to 12 glasses of water a day helps the kidneys flush uric acid from the body, which helps manage overall uric acid levels.