Hake and gout
Verdict: Hake is low in purines — you can eat it regularly as part of a gout-friendly diet.
Hake is a white fish that's generally considered safe for people managing gout. With 87.3 mg of purines per 100g, it falls into the low purine category—meaning it's well below the threshold that typically triggers flares. For context, a standard 150g serving contains about 131 mg of purines, which fits comfortably within a daily maintenance diet of under 400 mg. The good news is that cooking method makes minimal difference: boiled hake contains 86.8 mg per 100g, while roasted reaches 95.2 mg—all still low. If you're in the middle of a flare, it's best to avoid all fish temporarily; once stable, hake can be part of your regular meals. The key is pairing it with plenty of water and keeping portions reasonable, which naturally happens with most fish dishes.
Purines by preparation
Cooking slightly changes the purine concentration per 100 g.
During a flare vs daily maintenance
🔴 During a flare
Hake stays a reasonable choice, but reduce portions and prioritise hydration (2 L/day).
🟢 Daily maintenance
Hake fits easily into a balanced gout-friendly diet, within the 400 mg purines per day limit.
Similar foods
Frequently asked questions
Can I eat hake during a gout flare?
No, it's best to avoid all fish, including hake, while you're actively experiencing a flare. Once your symptoms have fully settled and you're back to your normal baseline, hake can return to your diet as a low-purine option.
Is there a best way to cook hake for gout management?
The purine content barely changes between boiling (86.8 mg/100g) and roasting (95.2 mg/100g), so choose the cooking method you enjoy most. All preparation styles keep hake in the low purine range, making it flexible for your meals.
How often can I safely eat hake?
As a low-purine fish, hake can be included several times per week as part of a balanced diet, provided you stay within your daily purine allowance and drink plenty of water. A typical 150g serving fits easily into most gout management plans.
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⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.