This low purine foods list includes foods selected by category. So it includes the fruit and vegetables you expect. Plus a surprising collection of low purine meats and fish. This low purine list complements yesterday’s foods list in Is Very Low Purine Gout Diet Possible.

What are Low Purine Foods?

Low purine foods contain between 50 mg and 100 mg per 100 grams of food. So this list will help if your doctor has advised you to limit your purine intake. But remember your real target is your uric acid blood test result. So you should discuss your diet changes with your doctor when you get your blood test results.

Low Purine Foods Introduction

Just like the very low purine foods list, these foods are from recent Japanese gout research[1]. Therefore, some foods might be unfamiliar. But, that’s just a chance to try something new. You can share some new low purine recipes in the gout forum, if you find something really tasty that’s also gout-friendly.

This gout research gives us lots of new information about the purine content of foods. I will use it to update my Purine Rich Foods List. Changing that full list of gouty purines will take time. But, for a sneak preview, here are the low purine foods listed in the Japanese gout study.

Low Purine Foods List

The Very Low Purine Foods List covered foods with less than 50 mg per 100g. This Low Purine Foods list covers 50–100 mg purines per 100g food (350–700µmol/100g). Other classes are Moderate Purine Foods, High, and Very High.

Low Purine Cereals, Beans, Soybean Products, and Dried Seaweeds

  • Buckwheat flour
  • Azuki bean (dried)
  • Deep-fried tofu

Low Purine Eggs, Dairy Products, Mushrooms, and Fruits

  • Maitake Mushroom
  • White hiratake Mushroom

Low Purine Vegetables

  • Asparagus (Upper part)
  • Bamboo shoot (Upper part)
  • Broccoli
  • Cauliflower
  • Eggplant
  • Green pepper
  • Japanese pumpkin
  • Spinach Leaf
  • Sprouts (with bean)
  • White radish sprouts

Low Purine Beef

  • Brisket
  • Large intestine
  • Ribloin
  • Shoulder ribs
  • Shoulder sirloin
  • Stomach
  • Tenderloin
  • Tongue
Low Purine Brisket and Broccoli photo
Brisket and Broccoli. Is this the tastiest Low Purine Meal?

Low Purine Pork

  • Neck
  • Ribs
  • Shoulder
  • Shoulder ribs
  • Shoulder sirloin
  • Sirloin

Other Low Purine Fresh Meats

  • Chicken Buttocks
  • Mutton
  • Whale Tail meat

Low Purine Processed meat

  • Bacon
  • Boneless ham
  • Liver paste
  • Pressed ham

Low Purine Fresh Fish

  • Japanese eel
  • Monkfish Meat (not liver)
  • Sailfin sandfish
  • Wakasagi smelt

Also, see Fish You Can Eat With Gout.

Low Purine Seafood

  • Caviar
  • Flying fish roe (in soy sauce, Tobiko)
  • Flying fish roe (Tobiko)
  • Botan shrimp
  • Japanese scallop
  • Octopus Organs
  • Red king crab
  • Shredded squid (dried)
  • Squid Organs
  • Processed Fish ball

Low Purine Seasonings and Supplements

  • Frying powder
  • Red miso
  • Nampla
  • Soy sauce (Light color)
  • Polysaccharide
  • Vegetable drink powder from Barley

Your Low Purine Foods

Although purine control can help some gout sufferers, it’s not for everyone. And, it’s not the most important aspect of gout diet. If you are trying to control purines, it’s vital to get monthly uric acid tests from your doctor. If you are not getting uric acid lower than 6 mg/dL, you are wasting your time. A safer target is below 5 mg/dL (0.30 mmol/L).

I explain other important aspects of gout diet in What Foods Cause Gout. I’ve listed more low purine foods towards the end of the Foods High In Uric Acid List.

Do you want personal help with your gout diet? Share your questions, experiences, and opinions about low purine foods in the gout forum.

I include purine data in my nutrition summary for gout food. So, to see your favorite low purine foods, ask me to add them to the gout & uric acid food list.

Leave Low Purine Foods to read GoutPal Plan for Gout Dieters.


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Low Purine Foods References

  1. Kaneko, Kiyoko, Yasuo Aoyagi, Tomoko Fukuuchi, Katsunori Inazawa, and Noriko Yamaoka. “Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia.” Biological and Pharmaceutical Bulletin (2014): b13-00967.

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