Sole and gout
Verdict: Sole is low in purines — you can eat it regularly as part of a gout-friendly diet.
Sole is a mild white fish that contains 65.8 mg of purines per 100 grams in its natural state, making it a low-purine seafood option. For people managing gout, this is genuinely good news—sole sits well below the daily maintenance threshold of 400 mg of purines. The key is portion control and preparation method: a 150-gram serving of boiled sole delivers about 100 mg of purines, leaving plenty of room for other foods. Cooking method matters slightly; grilled or roasted sole edges up to 72–73 mg per 100 grams, likely due to moisture loss, but remains low overall. If you're in a flare, it's wise to avoid all seafood temporarily, but during stable periods, sole is among the safer fish choices. Drink plenty of water alongside any meal, as hydration helps flush uric acid from your system. Many people with gout enjoy sole regularly without triggering attacks when portions stay reasonable and overall daily purine intake is monitored.
Purines by preparation
Cooking slightly changes the purine concentration per 100 g.
During a flare vs daily maintenance
🔴 During a flare
Sole stays a reasonable choice, but reduce portions and prioritise hydration (2 L/day).
🟢 Daily maintenance
Sole fits easily into a balanced gout-friendly diet, within the 400 mg purines per day limit.
Similar foods
Frequently asked questions
Can I eat sole during a gout flare?
No—during an active flare, it's safest to avoid all seafood, including sole, even though it is low in purines. Once the flare has fully resolved and you're back to stable daily management, sole becomes a reasonable choice again in moderate portions.
How much sole can I safely eat?
A 150-gram (5 oz) serving of boiled sole contains roughly 100 mg of purines, which is perfectly manageable within a daily maintenance diet. You can comfortably include this portion as part of a gout-conscious meal plan, provided your other foods that day are also moderate in purines.
Does how I cook sole make a difference?
Yes, slightly. Boiled sole has 66.5 mg per 100 grams, while grilled or roasted versions reach 72–73 mg per 100 grams due to water loss concentrating purines. Boiling or poaching are marginally better choices, though the difference is small enough that either method is acceptable if you control portion size.
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⚕️ Educational information — does not replace medical advice. Data: USDA / NIH, Kaneko 2014 thresholds.