Uric Acid Food Chart: Complete Guide for Gout

A food and uric acid chart classifies foods into three categories according to their purine content (nitrogen-containing organic compounds converted into uric acid during digestion): foods to absolutely avoid containing more than 300 mg of purines per 100 g, foods to limit between 150 and 300 mg per 100 g, and permitted foods below 150 mg per 100 g. This classification allows people suffering from gout to structure their daily diet to maintain a blood uric acid level (uricemia) below 360 micromoles per liter, the threshold recommended by the American College of Rheumatology.

Gout is the most common inflammatory rheumatic disease in the United States, affecting approximately 4% of the adult population according to CDC data. It results from chronic hyperuricemia causing the deposition of monosodium urate crystals in the joints. Diet contributes approximately 30% to the endogenous production of uric acid, making dietary management a significant complementary therapeutic tool, even though long-term medication often remains essential. Understanding which foods to eat or avoid is therefore a fundamental step in the overall management of the disease.

The complete food chart classified by purine content

The table below compiles the main scientific data from the USDA FoodData Central database and clinical nutrition studies to classify commonly consumed foods according to their purine content expressed in milligrams per 100 grams.

Data source: USDA FoodData Central and analysis of scientific literature published between 2004 and 2022.

Foods to absolutely avoid in case of gout

Foods containing more than 300 mg of purines per 100 g must be eliminated from the diet of a person suffering from gout, as their consumption can cause an acute rise in uric acid levels and trigger an inflammatory attack within 24 to 48 hours of ingestion.

Organ meats and processed meats rich in purines

Calf liver contains 460 mg of purines per 100 g, beef kidney approximately 269 mg per 100 g, and calf brain approximately 195 mg per 100 g according to USDA data. Processed meats made from organ meats such as liver pâtés, rillettes, and black pudding also present high purine levels. A study published in the journal Arthritis & Rheumatism in 2004 by Choi and colleagues showed that regular consumption of organ meats multiplied the risk of a gout attack by 1.51 in men.

Certain fish and seafood

Canned anchovies (411 mg/100g), sardines (399 mg/100g), and herring (210 mg/100g) are among the most inadvisable fish. Crustaceans such as shrimp (234 mg/100g) and mussels (154 mg/100g) should also be severely limited. It is important to note that boiling fish partially reduces their purine content by causing purines to migrate into the cooking water — which should therefore be discarded — but does not make these foods acceptable for gout sufferers.

Foods to consume in moderation

Foods containing between 100 and 300 mg of purines per 100 g are not forbidden but should be consumed in limited quantities: a maximum portion of 100 g per meal and no more than three to four times per week, according to current dietary recommendations in rheumatology.

• Red meats: beef (110–140 mg/100g), lamb (182 mg/100g), pork (115 mg/100g)
• Poultry: chicken with skin (125 mg/100g), turkey (150 mg/100g)
• Lean fish: canned tuna (116 mg/100g), cod (109 mg/100g)
• Legumes: lentils (70 mg/100g), chickpeas (62 mg/100g), cooked white beans (45 mg/100g)
• Mushrooms: button mushrooms (58 mg/100g), porcini mushrooms (88 mg/100g)

"Unlike animal proteins, purine-rich legumes do not appear to increase the risk of gout attacks in epidemiological studies. Their fiber content and low glycemic index make them recommendable sources of plant protein for gout patients." — Choi HK et al., New England Journal of Medicine, 2004.

To learn more about how to adapt your plate during painful flares, consult our guide on what to eat during an acute gout attack.

Permitted and protective foods against gout

Many foods are permitted without restriction, and some even have a scientifically documented protective effect against gout attacks by promoting the renal elimination of uric acid or by reducing its blood level.

Dairy products: a proven protective effect

Low-fat dairy products (skim milk, plain yogurt, low-fat cottage cheese) are particularly recommended. They contain fewer than 5 mg of purines per 100 g, and their daily consumption is associated with a reduction in uric acid levels of around 20 to 40 micromoles per liter, according to a meta-analysis by Rai et al. published in Clinical Rheumatology in 2017. Milk proteins such as casein and lactalbumin stimulate the urinary excretion of urates.

Fruits, vegetables, and starchy foods to prioritize

Almost all fresh fruits and vegetables are permitted without restriction, as their purine content is negligible. The following foods form the basis of an anti-inflammatory diet adapted for gout:

• Fresh fruits (excluding industrially sweetened fruit juices): apple, pear, citrus fruits, berries
• Vegetables: zucchini, broccoli, carrot, cabbage, lettuce, tomato
• Starchy foods: white rice, whole-grain bread, pasta, potato
• Whole eggs (fewer than 2 mg of purines per 100 g)
• Plain unsweetened dairy products
• Vegetable oils (olive, canola)
• Still or sparkling water in large quantities (minimum 2 liters per day)

Cherries are a special case: several studies, including that of Zhang et al. published in Arthritis & Rheumatism in 2012, showed that cherry consumption reduced the risk of a gout attack by 35% thanks to their anti-inflammatory properties and their ability to reduce uric acid levels. A daily portion of 150 to 200 g of fresh cherries or 30 ml of concentrated cherry juice represents the dose observed in the studies. See our dedicated article on cherry juice for gout: benefits and tips.

Alcohol and sugary drinks: the two most dangerous dietary factors

Beer and fructose-sweetened beverages are the two most inadvisable categories of drinks for gout sufferers, due to distinct but cumulative mechanisms of action on uric acid levels.

Beer has two harmful effects: it directly contributes purines (approximately 24 mg per 12 fl oz can) and ethyl alcohol increases the endogenous production of uric acid while reducing its renal elimination. A study by Choi et al. published in The Lancet in 2004 established that each daily serving of beer increased the risk of gout by 49%.

Fructose added to sodas and industrial fruit juices stimulates the hepatic synthesis of uric acid via activation of xanthine oxidase (the enzyme responsible for converting purines into uric acid). Consumption of two sugary drinks per day was associated with a 1.85-fold increased risk of gout according to a study by Choi and Curhan published in the British Medical Journal in 2008. Water remains the reference beverage: hydration of 2 to 3 liters per day promotes urinary elimination of uric acid and reduces the risk of renal lithiasis (formation of urate kidney stones).

To deepen your understanding of gout triggers, our article on acute gout attack: symptoms and emergency treatments will provide you with essential additional information.

How to use this chart in your daily life

Using a food and uric acid chart effectively requires following a few fundamental practical principles, as purine content is not the only factor to consider in the dietary management of gout.

1. Calculate total purine intake over the day, not just at a single meal: the goal is to stay below 400 mg of purines per day according to specialized dietary recommendations.
2. Take cooking method into account: boiling causes some purines to migrate into the broth (which should therefore be discarded), reducing the final purine content of the food by 30 to 50%.
3. Prioritize consistency over sudden restrictions: prolonged fasting or excessively rapid weight loss (more than one kilogram per week) can paradoxically trigger a gout attack through the release of fatty acids that compete with uric acid for renal elimination.
4. Consult a registered dietitian-nutritionist trained in gout management for a personalized dietary plan, particularly in the presence of comorbidities (diabetes, kidney insufficiency, obesity).
5. Never consider diet alone as sufficient when a urate-lowering treatment (allopurinol, febuxostat) has been prescribed: drug treatment remains the primary therapeutic pillar according to the recommendations of the American College of Rheumatology.

If you would like to better understand the duration and progression of attacks, our article on acute gout attack: symptoms and emergency treatments will provide you with useful clinical benchmarks. You can also consult official recommendations on the CDC Gout page and the NHS Gout guide for further information on gout management.

Frequently Asked Questions

Which purine-rich foods should be avoided first?

Organ meats (calf liver: 460 mg/100g, kidneys: 269 mg/100g) and canned oily fish (anchovies: 411 mg/100g, sardines: 399 mg/100g) are the foods highest in purines and should be eliminated from the diet of people suffering from gout. Beer and fructose-sweetened beverages also constitute two major gout attack triggers, even if their direct purine content is moderate, because they increase the endogenous production of uric acid.

Can you eat legumes such as lentils if you have gout?

Yes, legumes are permitted for gout sufferers despite their moderate purine content (lentils: 70 mg/100g, chickpeas: 62 mg/100g). Epidemiological studies, notably that of Choi et al. published in 2004, found no association between legume consumption and an increased risk of gout attacks, unlike animal proteins. They therefore represent a particularly recommended source of plant protein for gout patients.

What is the maximum blood uric acid level for gout patients?

Blood uric acid levels (uricemia) should not exceed 360 micromoles per liter (6 mg/dL) in patients suffering from gout, according to the recommendations of the American College of Rheumatology. Below this threshold, monosodium urate crystals already deposited in the joints can gradually dissolve over a period of 12 to 24 months. In patients presenting tophi (visible crystal deposits under the skin), a stricter target of 300 micromoles per liter (5 mg/dL) is recommended.

Is coffee permitted for gout sufferers?

Yes, coffee is not only permitted but has a documented protective effect against gout. According to a meta-analysis published in Arthritis Care & Research in 2016, consumption of four cups of coffee per day was associated with a 40% reduction in the risk of gout in men. Coffee contains methylxanthines that partially inhibit xanthine oxidase, a key enzyme in uric acid production, and also promotes the renal elimination of urates. Our complete article on whether coffee protects against gout details these mechanisms.

Is diet alone sufficient to treat gout?

No, a strict dietary regimen alone is insufficient to treat gout in the majority of cases. Diet contributes only approximately 30% of total uric acid production, with the remaining 70% being of endogenous origin (synthesized by the body). Following a low-purine diet can reduce uric acid levels by a maximum of 60 to 90 micromoles per liter, which is often insufficient to reach the therapeutic target. Long-term medication with allopurinol or febuxostat therefore remains essential in most cases, in addition to lifestyle and dietary measures.