Low-Purine Foods: The Complete Chart for Gout

Low-purine foods are those containing fewer than 100 mg of purines per 100 g, and ideally fewer than 50 mg per 100 g. For a person suffering from gout, prioritizing these foods helps limit uric acid production and reduce the risk of painful attacks.

Gout is an inflammatory joint disease caused by hyperuricemia (excess uric acid in the blood), which is itself partly linked to the consumption of purine-rich foods (nitrogen-containing organic compounds converted into uric acid during digestion). According to the American College of Rheumatology (ACR), hyperuricemia is defined as a serum uric acid level above 6.8 mg/dL. Diet accounts for approximately 20 to 30% of uric acid intake, which gives dietary habits a complementary but real role in managing this condition. Understanding which foods are low in purines is therefore a practical lever for acting on your health on a daily basis, alongside the medication prescribed by your doctor.

What is a low-purine food?

A food is considered low in purines when it contains fewer than 100 mg of purines per 100 g, and very low in purines when it contains fewer than 50 mg per 100 g. Specialists distinguish three categories: low-content foods (< 50 mg/100 g), moderate-content foods (50–150 mg/100 g), and high-content foods (> 150 mg/100 g).

Purines are present in all living cells, both plant and animal. During digestion, they are metabolized by the body into uric acid through an enzyme called xanthine oxidase. Excess uric acid forms monosodium urate crystals that deposit in the joints, causing the characteristic pain of gout. A diet oriented toward low-purine foods aims to reduce this external supply of uric acid precursors. According to data from the USDA (FoodData Central), purine content varies considerably from one food to another, which justifies the use of a reference table.

The complete table of low-purine foods

The following table lists the main food groups and their approximate purine content, expressed in milligrams per 100 grams of raw food, based on combined data from the USDA and reference nutritional studies (Schlesinger et al., 2005; Dalbeth et al., 2016).

"Dairy products, eggs, and the majority of vegetables form the safest foundation for a gout-friendly diet, with purine contents below 15 mg per 100 g for dairy products and most common vegetables." — Based on nutritional recommendations compiled by Dalbeth et al., The Lancet, 2016.

The safest food groups for gout

Several food families are naturally very low in purines and can be consumed without particular restriction as part of a gout-friendly diet.

Dairy products and eggs

Dairy products (milk, yogurt, cottage cheese) contain fewer than 5 mg of purines per 100 g and can be consumed freely. A study published in the New England Journal of Medicine (Choi et al., 2004) demonstrated that regular consumption of dairy products was associated with a significant reduction in the risk of gout, with a 21% decrease in risk for two daily servings of skimmed dairy products. Whole eggs contain only 2 mg of purines per 100 g, making them an ideal food for providing protein without raising uric acid levels.

Grains and starchy foods

White rice, pasta, bread, and potatoes all contain fewer than 20 mg of purines per 100 g. These foods form an essential energy base and their consumption is entirely compatible with a gout-friendly diet. It should be noted, however, that whole-grain bread and whole-grain cereals have slightly higher purine levels (approximately 30 to 50 mg/100 g), without exceeding the critical threshold.

Fruits and vegetables

The vast majority of common fruits and vegetables contain fewer than 20 mg of purines per 100 g. Carrots (8 mg/100 g), cucumber (7 mg/100 g), tomato (11 mg/100 g), and lettuce (13 mg/100 g) are particularly suitable. Some vegetables such as spinach (57 mg/100 g) or mushrooms (58 mg/100 g) contain more purines, but recent studies suggest that plant-derived purines have a lesser impact on uric acid levels than animal purines (Choi et al., 2005, published on PubMed).

The consumption of cherries deserves special mention: although they contain approximately 7 mg of purines per 100 g, studies have shown an anti-inflammatory effect specific to the anthocyanins they contain, which may reduce the risk of a gout attack by 35% (Zhang et al., 2012, Arthritis & Rheumatism). For more on this topic, see our article on cherry juice for gout: benefits and tips.

Foods to eat in moderation

Some foods have a moderate purine content (between 50 and 150 mg/100 g) and can be included in the diet, but in limited quantities spread throughout the week.

• Lean meats (skinless chicken, turkey, lean beef): 110 to 150 mg/100 g, to be limited to 100–150 g per serving, 3 to 4 times per week
• Canned tuna: approximately 116 mg/100 g, to be consumed occasionally
• Legumes (lentils, chickpeas, dried beans): 50 to 130 mg/100 g, whose impact on uric acid levels remains debated but appears moderate according to current data
• Certain mushrooms and vegetables (broccoli, cauliflower, spinach): 50 to 80 mg/100 g, acceptable in reasonable quantities

To learn more about adapting your diet during an attack, see our guide on what to eat during an acute gout attack.

Foods to avoid or eat very rarely

Foods with very high purine content (> 150 mg/100 g) should be avoided as much as possible in a gout-friendly diet.

• Organ meats (liver, kidneys, brain, heart): 300 to 1,000 mg/100 g depending on the organ
• Anchovies and sardines: 400 to 480 mg/100 g
• Meat extracts and concentrated broths: very high purine content
• Shellfish (shrimp, lobster): 150 to 200 mg/100 g
• Beer (including some alcohol-free brands): 10 to 30 mg/100 mL, but alcohol also increases endogenous uric acid production and reduces its renal elimination

Beer deserves particular attention due to its double negative effect: it supplies purines from hops and inhibits the renal excretion of uric acid.

The NHS advises on its website that dietary modifications should always be part of regular medical follow-up and do not replace the urate-lowering treatment prescribed by a doctor. You can find further guidance at NHS.uk.

Hydration and purines: an often overlooked factor

Adequate hydration is an indispensable complement to a low-purine diet: drinking between 1.5 and 2 liters of water per day promotes the renal elimination of uric acid and reduces the risk of crystallization in the joints.

Water remains the reference beverage. Coffee, often demonized, is the subject of recent encouraging studies: research published on PubMed suggests that regular coffee consumption (3 to 4 cups per day) is associated with a reduction in uric acid levels, independently of caffeine. To explore this topic further, our article on whether coffee protects against gout: what the studies say presents the available data. You may also find our article on coffee, hydration, and gout helpful.

Industrial fruit juices, although low in purines, should be limited due to their high fructose content, which stimulates endogenous uric acid production. A study by Choi et al. (2008, BMJ) established a significant association between the consumption of fructose-sweetened beverages and the risk of gout in men.

Maintaining a low-purine diet over the long term

Adopting a low-purine diet does not mean severe and permanent restriction, but rather a gradual and lasting rebalancing of eating habits.

1. Identify and reduce the main sources of purines in your usual diet (organ meats, cured meats, oily fish, beer)
2. Increase the proportion of vegetables, fruits, dairy products, and grains in your meals
3. Maintain regular hydration throughout the day
4. Consult a registered dietitian-nutritionist for personalized guidance, especially if other conditions (diabetes, kidney disease) are also present
5. Combine these dietary adjustments with the medication prescribed by your doctor

It is important to note that dietary modifications alone generally only reduce uric acid levels by 10 to 15%. For patients requiring long-term treatment, the American College of Rheumatology (ACR) recommends allopurinol as a first-line agent, prescribed and monitored by a doctor. Dietary adjustments provide support but are not a replacement for this treatment.

To better understand the progression of the disease and its long-term risks, our article on acute gout attack symptoms and emergency treatments provides important additional information. You may also find our articles on gout attack duration with and without treatment and gout attacks at night: why they happen and how to react useful. For meal planning ideas, explore our complete anti-gout diet program, our 7-day anti-gout meal plan, and our collection of easy gout-friendly recipes.

Frequently Asked Questions

Which vegetables are lowest in purines?

Cucumber (7 mg/100 g), carrot (8 mg/100 g), tomato (11 mg/100 g), and lettuce (13 mg/100 g) are the lowest-purine vegetables. These four vegetables can be consumed daily without a significant impact on uric acid levels. Vegetables with slightly higher purine content, such as spinach (57 mg/100 g) or cauliflower (51 mg/100 g), nevertheless remain compatible with a gout-friendly diet due to the low impact of plant-derived purines on uric acid.

Are eggs allowed when you have gout?

Whole eggs contain only 2 mg of purines per 100 g, making them one of the safest foods for people with gout. They are a high-quality protein source with no risk of raising uric acid levels. There is no recommendation limiting egg consumption as part of a gout-friendly diet, provided cardiovascular health is normal.

Are dairy products beneficial against gout?

Dairy products contain fewer than 5 mg of purines per 100 g and have been associated in several studies with a reduced risk of gout attacks. A study by Choi et al. (2004, New England Journal of Medicine) established that two daily servings of skimmed dairy products reduced the risk of gout by 21%. Milk and yogurt also contain orotic acid, which promotes the urinary excretion of uric acid.

How long does it take to see the effects of a low-purine diet?

The effects of a low-purine diet on uric acid levels are generally measurable after 4 to 8 weeks of consistent adherence. Dietary modifications can reduce uric acid levels by an average of 10 to 15%. For an accurate assessment, a fasting blood uric acid test, taken before and after changing your diet, is recommended.

Is a low-purine diet enough to treat gout?

A low-purine diet alone is generally not sufficient to normalize uric acid levels in patients with chronic gout. According to the CDC and the ACR, urate-lowering therapy (particularly allopurinol) is necessary for most patients experiencing recurrent attacks or complications. Diet plays an important complementary role but must always be part of an overall medical management plan.