If you are working to lower purine and uric acid levels in your diet, this searchable purine and uric acid levels foods list can help 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 what 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 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 | |
---|---|---|
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 |
"Altbier" | 2 | 5 |
Jever light | 2 | 5 |
Malt beer | 2 | 5 |
Rhubarb | 2 | 5 |
Cucumber | 2 | 6 |
Kölsch beer | 2.5 | 6 |
Apple juice | 3 | 8 |
Onion | 4 | 9 |
"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 |
Endive | 4 | 11 |
Export beer | 5 | 11 |
Orange juice | 5 | 12 |
"Bockbier", light | 5 | 13 |
Cranberry | 5 | 13 |
Pilsener Lager beer, Pils | 5 | 13 |
Processed cheese, 60% fat i. d. Tr. | 5 | 13 |
Doppelbock | 6 | 14 |
Löwenbräu, alcohol free | 6 | 14 |
Blackberry | 5 | 15 |
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 |
Fennel | 7 | 16 |
Gouda, middle ages, 45% fat i. d.Tr. | 7 | 16 |
Peach | 8 | 18 |
Raspberry | 8 | 18 |
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 |
Field salad | 10 | 24 |
Harz cheese, 10% fat i. d.Tr. | 10 | 24 |
Limburger cheese, 20% fat i. d. Tr. | 10 | 24 |
Asparagus | 10 | 25 |
Col china | 10 | 25 |
Rice (white, cooked) | 10 | 25 |
Walnut | 10 | 25 |
Banana | 11 | 25 |
Banana | 11 | 25 |
Strawberry | 11 | 25 |
Processed cheese, 20% fat i. d. Tr. | 11 | 26 |
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 |
Rice (natural, cooked) | 15 | 35 |
Leek | 17 | 40 |
Leek | 17 | 40 |
Red cabbage | 17 | 40 |
Savoy | 17 | 40 |
Wheat (whole grain) | 17 | 40 |
Beans (green) | 18 | 42 |
Cauliflower | 19 | 45 |
Rye (whole grain) | 20 | 47 |
Broccoli | 21 | 50 |
Date | 21 | 50 |
Spinach | 21 | 50 |
Wholemeal noodles, cooked | 21 | 50 |
Noodles, cooked | 22 | 52 |
Sauerampfer | 23 | 55 |
Semolina | 23 | 55 |
Brussels sprouts | 25 | 60 |
Button mushroom | 25 | 60 |
Crab | 25 | 60 |
Soy sauce | 25 | 60 |
Black salsify | 29 | 70 |
Tofu | 29 | 70 |
Apricot (dried) | 32 | 75 |
Yellow boletus | 34 | 80 |
Grains of pearl barley | 34 | 82 |
Green spelt | 34 | 82 |
Sago | 34 | 82 |
Wholemeal | 35 | 84 |
Millet | 35 | 85 |
Sesame | 37 | 88 |
Manihot starch | 37 | 89 |
Black pudding | 38 | 90 |
Oyster | 38 | 90 |
Oat flakes | 42 | 100 |
Peanut | 42 | 100 |
Wiener | 46 | 110 |
Zander | 46 | 110 |
Eel (cured) | 48 | 115 |
Pork chop | 49 | 118 |
Cod filet | 50 | 120 |
Turkey escalope, raw | 50 | 120 |
liver pâté | 52 | 125 |
Veal chop | 52 | 125 |
Bratwurst | 54 | 130 |
Chasseur sausage | 54 | 130 |
Frankfurter Sausages | 54 | 130 |
Mortadella | 54 | 130 |
Plaice, raw, skinless | 54 | 130 |
Schellfisch | 54 | 130 |
Meatloaf | 58 | 130 |
Sole | 55 | 131 |
Haddock | 58 | 140 |
Luce | 58 | 140 |
Pork (flesh) | 58 | 140 |
Caviar (Russian) | 60 | 145 |
Kipper, skinless | 60 | 145 |
Mackerel | 60 | 145 |
Rabbit | 60 | 145 |
Deer | 63 | 145 |
Mutton chop | 61 | 146 |
Shrimps | 61 | 147 |
Buckwheat | 62 | 149 |
Peas | 62 | 150 |
Pheasant | 62 | 150 |
Carp | 63 | 150 |
Cod | 63 | 150 |
Pork (flesh) | 63 | 150 |
Shoulder of prok, raw | 63 | 150 |
Veal (flesh) | 63 | 150 |
Duck | 64 | 153 |
Poppy | 70 | 154 |
Sunflower seeds | 65 | 157 |
Wholemeal noodles, raw | 65 | 157 |
Deer | 67 | 160 |
Fried herring, skinless | 67 | 160 |
Ox tongue | 67 | 160 |
Saithe | 68 | 163 |
Salmon | 68 | 163 |
Goose | 69 | 165 |
Plaice, raw, with skin | 71 | 170 |
Rabbit | 71 | 170 |
Liver sausage | 73 | 175 |
Lobster | 73 | 175 |
Hering, green, skinless | 74 | 178 |
Beans (white) | 75 | 180 |
Makckerel, raw, skinless | 75 | 180 |
Lamb (flesh) | 76 | 182 |
Mackerel (cured) | 76 | 182 |
Hering roe | 79 | 190 |
Herring | 79 | 194 |
Hammered fillet | 81 | 195 |
Boiled ham | 83 | 198 |
Horsemeat | 83 | 200 |
Shoulder of pork, fried | 83 | 200 |
Trout | 83 | 200 |
Lentils | 84 | 200 |
Raw ham | 84 | 200 |
Soy scrap | 84 | 200 |
Calf's kidney | 88 | 210 |
Fried herring, with skin | 88 | 210 |
Hering filet | 88 | 210 |
Sardine in oil, skinless | 88 | 210 |
Young salted herring | 91 | 219 |
Soybeans | 92 | 220 |
Chicken, leg, roasted | 98 | 235 |
Kipper, with skin | 100 | 240 |
Redfish | 100 | 241 |
Salmon (cured) | 100 | 242 |
Beef heart | 107 | 256 |
Tuna | 107 | 257 |
Anchovy | 108 | 260 |
Beef kidney | 112 | 269 |
Shoulder of pork, skin | 116 | 280 |
Tuna (in oil) | 121 | 290 |
Halibut | 123 | 294 |
Soybean flour | 123 | 296 |
Chicken with skin, roasted | 125 | 300 |
Pork liver | 125 | 300 |
Pig kidneys | 139 | 334 |
Sardine | 144 | 345 |
Sardine in oil, with skin | 146 | 350 |
Mussels | 154 | 370 |
Soy meat | 154 | 370 |
Beef lung | 166 | 399 |
Mackerel, raw, with skin | 167 | 400 |
Calf's liver | 182 | 460 |
Sardines (in oil) | 200 | 480 |
Sprat (cured) | 223 | 535 |
Beef liver | 231 | 554 |
Sweetbread (thymus gland) | 525 | 1260 |
Meat extract | 1459 | 3500 |
References
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