Hake and gout
Verdict: Hake is low in purines — you can eat it regularly as part of a gout-friendly diet.
Hake is a lean white fish that contains 83.4 mg of purines per 100g in its natural state, which falls into the low purine category. This means hake can be safely included in your regular diet when managing gout, especially during periods when you're not experiencing a flare. The purine content varies slightly by cooking method—boiling reduces it to 72.4 mg per 100g, making it an even gentler option if you want extra reassurance. A reasonable portion is 100–150g per meal, which keeps your daily purine intake manageable (well below the 400 mg threshold recommended for daily maintenance). The key is consistency and hydration: eat hake regularly in moderate amounts, drink plenty of water, and you're unlikely to trigger symptoms. During an active flare, you may want to avoid it temporarily and focus on the lowest-purine foods, but hake is a good choice to reintroduce as your symptoms settle.
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?
During an active flare, it's best to avoid hake and other fish temporarily and stick to very low-purine foods. Once your symptoms have subsided, you can gradually reintroduce hake—especially boiled hake, which has the lowest purine content at 72.4 mg per 100g.
Is boiled hake really better for gout than grilled or roasted?
Yes, boiling does reduce purine content slightly, from 83.4 mg to 72.4 mg per 100g, because some purines leach into the water. Grilled and roasted hake are nearly identical to the raw fish (84–85 mg per 100g), so if you prefer the taste and texture, the difference is minimal.
How much hake can I safely eat in one meal?
A safe portion is 100–150g of hake per meal, which provides roughly 80–125 mg of purines. This leaves plenty of room within a daily budget of 400 mg, allowing you to enjoy other foods without worry.
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⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.