In What can you eat on a Moderate Purine Gout Diet, I list some moderate purine foods.

This follows my previous two lists: Is Very Low Purine Gout Diet Possible? and Another Low Purine Foods List.

All these foods are from recent gout research from Japan. I will use their data to improve my Purine Rich Foods List. That might take some time, so I’ve listed the foods here. As this is Japanese research, some food items might be unfamiliar. I see that as a chance to try something new.

Moderate Purine Foods List

Moderate purine foods contain between 100 and 200mg purines per 100g food (700–1400µmol/100g). Other purine food classes are: Very Low Purine Foods, Low Purine Foods, High Purine Foods, Very High Purine Foods.

Moderate Purine Soybean Products, and Dried Seaweeds

  • Fermented soybean (Natto)
  • Soybean (dried)
  • Hijiki Seaweed

Moderate Purine Mushrooms

  • Hiratake
  • Jew’s-ear (dried)

Moderate Purine Vegetables

  • Broccoli sprout
  • Spinach (Young leaf)

Moderate Purine Beef

  • Clod
  • Heart
  • Kidney
  • Neck
  • Shin
  • Topside

Moderate Purine Chicken

  • Breast
  • Gizzard
  • Heart
  • Leg
  • Skin
  • White meat
  • Wing

Moderate Purine Pork

  • Heart
  • Kidney
  • Rump
  • Shoulder knee
  • Tenderloin
  • Tongue
Moderate Purine Spinach-stuffed Pork Tenderloin photo
Mouthwatering Moderate Purine Meal (Stuffed Pork Tenderloin photo Courtesy whatsgabycooking.com)

Other Moderate Purine Fresh Meats

  • Horse
  • Whale

Moderate Purine Processed Meat

  • Prosciutto (Parma ham)
  • Salami

Moderate Purine Fresh Fish

  • Arabesque greenling
  • Ayu
  • Barracuda
  • Bastard halibut
  • Carp
  • Chub mackerel
  • Fat greenling
  • Flying fish
  • Gnomefish Meat
  • Herring
  • Jack mackerel
  • Japanese amberjack
  • Japanese seabass
  • Mebaru
  • Monkfish Liver (raw)
  • Pacific saury
  • Rainbow trout
  • Red seabream
  • Sablefish Meat
  • Salmon
  • Sillaginidae
  • Spanish mackerel
  • Striped pigfish
  • Tilefish
  • Tuna
  • Weather loach
  • Yellow striped flounder

Moderate Purine Seafood

  • Pollock roe (marinated, Mentaiko)
  • Pollock roe (Tarako)
  • Botan shrimp (roe)
  • Clam
  • Common orient clam
  • Crab Ovary
  • Firefly squid
  • Japanese flying squid
  • Kuruma shrimp
  • Octopus
  • Oyster
  • Sea Urchin
  • Shiba shrimp
  • Snow crab
  • Spear squid
  • Spiny lobster

Moderate Purine Processed Fish

  • Half-dried Shishamo with roe
  • Canned Salmon
  • Canned Tuna

Moderate Purine Seasonings and Supplements

  • Oyster sauce
  • Powder soup Consomme
  • Powder soup Chinese soup
  • Rice bran
  • Chondroitin and Beer yeast

Your Moderate Purine Gout Foods

Controlling purine intake only makes sense if you check uric acid at least once a month. Your doctor should arrange blood tests. Some people like to test uric acid at home. But, be careful! Uric acid test kits are not toys. You must be prepared to adopt meticulous test routines for accurate results. I can help you with that in the gout forum.

Also, you need to be aware that purines are not the only problem food for gout sufferers. Read What Foods Cause Gout to learn the other 4 aspects of gout diet you must consider. If purines are important to you, as well as the new lists in this series, you should read my Foods High In Uric Acid List.

Please share your questions, experiences, and opinions about moderate purine gout diet in the gout forum. Or use the Feedback Form below.

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