If you are working to lower purine and uric acid levels in your diet, this searchable list of foods with purine and uric acid levels can help you make different choices.
Uric acid is a major driver of inflammation1–3 and acidity throughout the body and is a known interference to a healthy gut4–10 and bladder microbiome11–14. We can assume uric acid does not spare the vaginal microbiome.
Uric acid is the direct outcome of purines in the digestive system, so eating purine-rich foods contributes to higher uric acid levels in blood and tissue.
Excess uric acid build-up can be the result, particularly in certain genetically susceptible people, such as those with a family history of gout or certain genetic mutations.
How to use this purines and uric acid food list
This table shows the purine levels of foods and the uric acid level they convert to in the body. If you are on a uric acid-lowering, low-purine diet, you should aim for 3300mg or less of uric acid per day, so use the uric acid column rather than the purines column.
NOTE ON ALCOHOL: Drinks containing alcohol don’t contain a lot of purines, but they slow uric acid excretion via the kidneys and, therefore, contribute to the build-up of uric acid in blood and tissues.
It’s important to get a variety of foods for optimal nutrition, and it’s not wise to exclude all purine-containing foods just because they convert to uric acid. This is a limiting step rather than a total purine lockdown, and there are many other easy ways to increase uric acid excretion.
| Purine/100g | Uric acid/100g | |
|---|---|---|
| Meat extract | 1459 | 3500 |
| Sweetbread (thymus gland) | 525 | 1260 |
| Beef liver | 231 | 554 |
| Sprat (cured) | 223 | 535 |
| Sardines (in oil) | 200 | 480 |
| Calf’s liver | 182 | 460 |
| Mackerel, raw, with skin | 167 | 400 |
| Beef lung | 166 | 399 |
| Mussels | 154 | 370 |
| Soy meat | 154 | 370 |
| Sardine in oil, with skin | 146 | 350 |
| Sardine | 144 | 345 |
| Pig kidneys | 139 | 334 |
| Chicken with skin, roasted | 125 | 300 |
| Pork liver | 125 | 300 |
| Soybean flour | 123 | 296 |
| Halibut | 123 | 294 |
| Tuna (in oil) | 121 | 290 |
| Shoulder of pork, skin | 116 | 280 |
| Beef kidney | 112 | 269 |
| Anchovy | 108 | 260 |
| Tuna | 107 | 257 |
| Beef heart | 107 | 256 |
| Salmon (cured) | 100 | 242 |
| Redfish | 100 | 241 |
| Kipper, with skin | 100 | 240 |
| Chicken, leg, roasted | 98 | 235 |
| Soybeans | 92 | 220 |
| Young salted herring | 91 | 219 |
| Calf’s kidney | 88 | 210 |
| Fried herring, with skin | 88 | 210 |
| Hering filet | 88 | 210 |
| Sardine in oil, skinless | 88 | 210 |
| Lentils | 84 | 200 |
| Raw ham | 84 | 200 |
| Soy scrap | 84 | 200 |
| Horsemeat | 83 | 200 |
| Shoulder of pork, fried | 83 | 200 |
| Trout | 83 | 200 |
| Boiled ham | 83 | 198 |
| Hammered fillet | 81 | 195 |
| Herring | 79 | 194 |
| Hering roe | 79 | 190 |
| Lamb (flesh) | 76 | 182 |
| Mackerel (cured) | 76 | 182 |
| Beans (white) | 75 | 180 |
| Makckerel, raw, skinless | 75 | 180 |
| Hering, green, skinless | 74 | 178 |
| Liver sausage | 73 | 175 |
| Lobster | 73 | 175 |
| Plaice, raw, with skin | 71 | 170 |
| Rabbit | 71 | 170 |
| Goose | 69 | 165 |
| Saithe | 68 | 163 |
| Salmon | 68 | 163 |
| Deer | 67 | 160 |
| Fried herring, skinless | 67 | 160 |
| Ox tongue | 67 | 160 |
| Sunflower seeds | 65 | 157 |
| Wholemeal noodles, raw | 65 | 157 |
| Poppy | 70 | 154 |
| Duck | 64 | 153 |
| Carp | 63 | 150 |
| Cod | 63 | 150 |
| Pork (flesh) | 63 | 150 |
| Shoulder of prok, raw | 63 | 150 |
| Veal (flesh) | 63 | 150 |
| Peas | 62 | 150 |
| Pheasant | 62 | 150 |
| Buckwheat | 62 | 149 |
| Shrimps | 61 | 147 |
| Mutton chop | 61 | 146 |
| Deer | 63 | 145 |
| Caviar (Russian) | 60 | 145 |
| Kipper, skinless | 60 | 145 |
| Mackerel | 60 | 145 |
| Rabbit | 60 | 145 |
| Haddock | 58 | 140 |
| Luce | 58 | 140 |
| Pork (flesh) | 58 | 140 |
| Sole | 55 | 131 |
| Meatloaf | 58 | 130 |
| Bratwurst | 54 | 130 |
| Chasseur sausage | 54 | 130 |
| Frankfurter Sausages | 54 | 130 |
| Mortadella | 54 | 130 |
| Plaice, raw, skinless | 54 | 130 |
| Schellfisch | 54 | 130 |
| liver pâté | 52 | 125 |
| Veal chop | 52 | 125 |
| Cod filet | 50 | 120 |
| Turkey escalope, raw | 50 | 120 |
| Pork chop | 49 | 118 |
| Eel (cured) | 48 | 115 |
| Wiener | 46 | 110 |
| Zander | 46 | 110 |
| Oat flakes | 42 | 100 |
| Peanut | 42 | 100 |
| Black pudding | 38 | 90 |
| Oyster | 38 | 90 |
| Manihot starch | 37 | 89 |
| Sesame | 37 | 88 |
| Millet | 35 | 85 |
| Wholemeal | 35 | 84 |
| Grains of pearl barley | 34 | 82 |
| Green spelt | 34 | 82 |
| Sago | 34 | 82 |
| Yellow boletus | 34 | 80 |
| Apricot (dried) | 32 | 75 |
| Black salsify | 29 | 70 |
| Tofu | 29 | 70 |
| Brussels sprouts | 25 | 60 |
| Button mushroom | 25 | 60 |
| Crab | 25 | 60 |
| Soy sauce | 25 | 60 |
| Sauerampfer | 23 | 55 |
| Semolina | 23 | 55 |
| Noodles, cooked | 22 | 52 |
| Broccoli | 21 | 50 |
| Date | 21 | 50 |
| Spinach | 21 | 50 |
| Wholemeal noodles, cooked | 21 | 50 |
| Rye (whole grain) | 20 | 47 |
| Cauliflower | 19 | 45 |
| Beans (green) | 18 | 42 |
| Leek | 17 | 40 |
| Leek | 17 | 40 |
| Red cabbage | 17 | 40 |
| Savoy | 17 | 40 |
| Wheat (whole grain) | 17 | 40 |
| Rice (natural, cooked) | 15 | 35 |
| Almond | 13 | 30 |
| Avocado | 13 | 30 |
| Borecole | 13 | 30 |
| Camembert,45% fat i. d.Tr. | 13 | 30 |
| Celery | 13 | 30 |
| Chanterelle | 13 | 30 |
| Hazelnut | 13 | 30 |
| Kohlrabi | 13 | 30 |
| Processed cheese, 20% fat i. d. Tr. | 11 | 26 |
| Banana | 11 | 25 |
| Banana | 11 | 25 |
| Strawberry | 11 | 25 |
| Asparagus | 10 | 25 |
| Col china | 10 | 25 |
| Rice (white, cooked) | 10 | 25 |
| Walnut | 10 | 25 |
| Field salad | 10 | 24 |
| Harz cheese, 10% fat i. d.Tr. | 10 | 24 |
| Limburger cheese, 20% fat i. d. Tr. | 10 | 24 |
| Apriot | 8 | 20 |
| Aubergine | 8 | 20 |
| Beetroot | 8 | 20 |
| Blueberry | 8 | 20 |
| Grape, blue | 8 | 20 |
| Grape, white | 8 | 20 |
| Orange | 8 | 20 |
| Pineapple | 8 | 20 |
| Plum | 8 | 20 |
| Sorrel | 8 | 20 |
| Watermelon | 8 | 20 |
| Wheat flour | 8 | 20 |
| Zucchini | 8 | 20 |
| Peach | 8 | 18 |
| Raspberry | 8 | 18 |
| Fennel | 7 | 16 |
| Gouda, middle ages, 45% fat i. d.Tr. | 7 | 16 |
| Apple | 6 | 15 |
| Bamboo shoots | 6 | 15 |
| Carrot | 6 | 15 |
| Carrot | 6 | 15 |
| Cherry (sweet) | 6 | 15 |
| Endive | 6 | 15 |
| Paprika, red | 6 | 15 |
| Pear | 6 | 15 |
| Potato | 6 | 15 |
| Wheat beer | 6 | 15 |
| Blackberry | 5 | 15 |
| Doppelbock | 6 | 14 |
| Löwenbräu, alcohol free | 6 | 14 |
| “Bockbier”, light | 5 | 13 |
| Cranberry | 5 | 13 |
| Pilsener Lager beer, Pils | 5 | 13 |
| Processed cheese, 60% fat i. d. Tr. | 5 | 13 |
| Orange juice | 5 | 12 |
| Export beer | 5 | 11 |
| Endive | 4 | 11 |
| “Diätbier” | 4 | 10 |
| “Weizenvollbier”, yeast-free | 4 | 10 |
| Emmental,45% Fett i.d.Tr. | 4 | 10 |
| Jever Pilsener | 4 | 10 |
| Lettuce | 4 | 10 |
| Paprika, green | 4 | 10 |
| Radish | 4 | 10 |
| Radish | 4 | 10 |
| Tomato | 4 | 10 |
| Onion | 4 | 9 |
| Apple juice | 3 | 8 |
| Kölsch beer | 2.5 | 6 |
| Cucumber | 2 | 6 |
| “Altbier” | 2 | 5 |
| Jever light | 2 | 5 |
| Malt beer | 2 | 5 |
| Rhubarb | 2 | 5 |
| Champagne | 0 | 0 |
| Coffee | 0 | 0 |
| Coffee powder extract | 0 | 0 |
| Joghurt, natural | 0 | 0 |
| Milk | 0 | 0 |
| Quark, 20% fat i.d.Tr. | 0 | 0 |
| Spirits | 0 | 0 |
| Starch | 0 | 0 |
| Tea (black) | 0 | 0 |
| Wine | 0 | 0 |
References
- 1.Konta T, Ichikawa K, Kawasaki R, et al. Association between serum uric acid levels and mortality: a nationwide community-based cohort study. Sci Rep. Published online April 8, 2020. doi:10.1038/s41598-020-63134-0
- 2.Li X, Meng X, Timofeeva M, et al. Serum uric acid levels and multiple health outcomes: umbrella review of evidence from observational studies, randomised controlled trials, and Mendelian randomisation studies. BMJ. Published online June 7, 2017:j2376. doi:10.1136/bmj.j2376
- 3.Jin M. Uric acid, hyperuricemia and vascular diseases. Front Biosci. Published online 2012:656. doi:10.2741/3950
- 4.Wang M, Fan J, Huang Z, Zhou D, Wang X. Causal Relationship between Gut Microbiota and Gout: A Two-Sample Mendelian Randomization Study. Nutrients. Published online October 5, 2023:4260. doi:10.3390/nu15194260
- 5.Kasahara K, Kerby RL, Zhang Q, et al. Gut bacterial metabolism contributes to host global purine homeostasis. Cell Host & Microbe. Published online June 2023:1038-1053.e10. doi:10.1016/j.chom.2023.05.011
- 6.Wang Z, Li Y, Liao W, et al. Gut microbiota remodeling: A promising therapeutic strategy to confront hyperuricemia and gout. Front Cell Infect Microbiol. Published online August 10, 2022. doi:10.3389/fcimb.2022.935723
- 7.Chu Y, Sun S, Huang Y, et al. Metagenomic analysis revealed the potential role of gut microbiome in gout. npj Biofilms Microbiomes. Published online August 9, 2021. doi:10.1038/s41522-021-00235-2
- 8.Tong S, Zhang P, Cheng Q, et al. The role of gut microbiota in gout: Is gut microbiota a potential target for gout treatment. Front Cell Infect Microbiol. Published online November 24, 2022. doi:10.3389/fcimb.2022.1051682
- 9.Méndez-Salazar EO, Martínez-Nava GA. Uric acid extrarenal excretion: the gut microbiome as an evident yet understated factor in gout development. Rheumatol Int. Published online September 29, 2021:403-412. doi:10.1007/s00296-021-05007-x
- 10.Zhang W, Wang T, Guo R, et al. Variation of Serum Uric Acid Is Associated With Gut Microbiota in Patients With Diabetes Mellitus. Front Cell Infect Microbiol. Published online January 18, 2022. doi:10.3389/fcimb.2021.761757
- 11.Ning Y, Yang G, Chen Y, et al. Characteristics of the Urinary Microbiome From Patients With Gout: A Prospective Study. Front Endocrinol. Published online May 20, 2020. doi:10.3389/fendo.2020.00272
- 12.Dornbier RA, Doshi CP, Desai SC, et al. Metabolic syndrome and the urinary microbiome of patients undergoing percutaneous nephrolithotomy. Asian Journal of Urology. Published online March 2023. doi:10.1016/j.ajur.2022.08.007
- 13.Kachroo N, Lange D, Penniston KL, et al. Standardization of microbiome studies for urolithiasis: an international consensus agreement. Nat Rev Urol. Published online March 29, 2021:303-311. doi:10.1038/s41585-021-00450-8
- 14.Perez-Carrasco V, Soriano-Lerma A, Soriano M, Gutiérrez-Fernández J, Garcia-Salcedo JA. Urinary Microbiome: Yin and Yang of the Urinary Tract. Front Cell Infect Microbiol. Published online May 18, 2021. doi:10.3389/fcimb.2021.617002
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