Hoki and gout
Verdict: Hoki is low in purines — you can eat it regularly as part of a gout-friendly diet.
Hoki is a lean white fish popular in many cuisines, and the good news is that it contains a low level of purines at 69.9 mg per 100 g in its natural form. For someone managing gout, this means hoki can fit into your daily diet without pushing you toward the 400 mg daily purine threshold that many people with gout aim to stay under during maintenance periods. The purine content does increase slightly with cooking method—grilling raises it to 83.5 mg per 100 g—so boiling or steaming keeps it at its lowest. A reasonable portion is around 120–150 g, which gives you the benefits of lean protein while keeping purines in check. Pair hoki with plenty of water and vegetables to support your overall gout management, and you can enjoy this fish regularly without worry.
Purines by preparation
Cooking slightly changes the purine concentration per 100 g.
During a flare vs daily maintenance
🔴 During a flare
Hoki stays a reasonable choice, but reduce portions and prioritise hydration (2 L/day).
🟢 Daily maintenance
Hoki fits easily into a balanced gout-friendly diet, within the 400 mg purines per day limit.
Similar foods
Frequently asked questions
Can I eat hoki if I have gout?
Yes, hoki is a good choice for gout management. With 69.9 mg of purines per 100 g in its natural state, it sits comfortably in the low-purine range and can be eaten regularly as part of a balanced diet. Just keep portions moderate (around 120–150 g) and stay hydrated.
Does cooking method change hoki's purine content?
Yes, it does. Boiling keeps hoki at 71.8 mg per 100 g, while grilling increases it to 83.5 mg per 100 g. For the lowest purine level, boil or steam your hoki rather than roasting or grilling.
Is hoki safe to eat during a gout flare?
During an active flare, it's best to avoid fish and focus on very low-purine foods. Once your symptoms settle, hoki is one of the safer fish options to reintroduce because of its low purine content.
Check any food in 2 seconds
Scan your plate with the Cha! AI assistant and track your purines daily. 1,000+ rated foods, 7-day free trial.
⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.