Gout Foods Table for Meat

The gout foods table for meat covers key foods in the Beef Products, Lamb, Veal and Game Products, Pork Products, Poultry Products, and Sausages and Luncheon Meats groups from the USDA food database. I have included poultry with meat, as it is usually your first consideration when trying to adopt a healthier diet. You should also consider fish as an easy way to reduce red meat consumption. I have also added some additional foods that are not consumed widely enough to be classed as key foods. These have been shown to be popular with gout sufferers based on the high number of searches for information, as described in my top 100 gout topics series.

Before you use the tables, it is important that you understand how they work. Please read my Gout Foods Tables Introduction. You also need to read the Gout Foods guidelines to understand the right approach to gout diet.

I do not believe in rigid diet plans for gout sufferers. If you make gradual changes to improve your diet over several weeks, you are more likely to continue eating more healthily. However, if you prefer to use a prepared diet plan, you must start with a generally healthy plan, and not a fad diet. Plans to avoid are anything that involves rapid weight loss, or over-reliance on a limited range of foods.

Once you have adopted a healthy eating plan, you might want to tweak it to suit your gout treatment plan. Many gout sufferers want to control gout through diet. If your uric acid is less than 8 or 9 mg/dL, and you are new to gout, gout freedom is often achievable through dietary measures. However, you must start with a generally healthy eating plan, then improve it to give you tighter control of calories, iron and purines. You can make a generally good diet better for gout by improving vitamin C content, and by making it more alkalizing.

Meat, as a source of protein, should never be more than a quarter of what you eat. Meat based meals should be balanced by equal quantities of whole grains, and twice as much fruit and veg. The proportions will vary according to your diet plan. Here is what Harvard guidelines say about protein:

Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats.

Note that some of these bad foods feature highly in my gout foods table for meat. That is because I focus on factors that are most significant for gout. One weakness of my approach is that I do not consider the fat content, or sodium content, of food. I do this to prevent over-complication. If you have started with a good healthy eating plan, you should realize that these bad foods are not part of the plan, other than an occasional treat.

Gout Foods Table for Meat

Long Description 100 Kcal Serve(g) Vitamin C (mg) PRAL Score Iron (mg) GoutPal Index
GoutPal Imaginary Standard 100 Kcal Serving 100 3 -2 1 1.9
Frankfurter, beef 32 0 1 0 -0.7
Kielbasa, kolbassy, pork, beef, nonfat dry milk added 32 0 2 0 -0.9
Pork and beef sausage, fresh, cooked 25 0 2 0 -0.9
Bologna, beef and pork 32 0 2 0 -0.9
Frankfurter, beef and pork 33 0 2 0 -0.9
Pork sausage, pre-cooked 23 0 2 0 -1.1
Chorizo, pork and beef 22 0 2 0 -1.1
Pork sausage, fresh, cooked 31 0 2 0 -1.2
Pepperoni, pork, beef 20 0 2 0 -1.2
Sausage, Italian, pork, cooked 29 0 2 0 -1.4
Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw 32 0 2 1 -1.6
Beef, ground, 75% lean meat / 25% fat, raw 34 0 2 1 -1.6
Salami, cooked, beef and pork 30 0 3 0 -1.8
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8″ fat, choice, cooked, roasted 27 0 3 1 -1.9
Frankfurter, chicken 45 0 4 1 -1.9
Chicken, broilers or fryers, thigh, meat and skin, raw 45 0 4 0 -1.9
Chicken, broilers or fryers, wing, meat and skin, raw 52 0 5 0 -2.0
Beef, ground, 80% lean meat / 20% fat, raw 39 0 3 1 -2.0
Chicken, broilers or fryers, meat and skin, raw 47 1 5 0 -2.1
Pork, fresh, ground, cooked 34 0 4 0 -2.2
Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4″ fat, choice, cooked 34 0 4 1 -2.2
Chicken, broilers or fryers, meat and skin, cooked, fried, batter 35 0 4 0 -2.3
Pork, fresh, spareribs, separable lean and fat, cooked, braised 25 0 4 0 -2.3
Turkey breast meat 96 5 7 1 -2.3
Chicken, broilers or fryers, wing, meat and skin, cooked, roasted 39 0 5 0 -2.3
Beef, ground, patties, frozen, cooked, broiled 34 0 4 1 -2.4
Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled 34 0 4 1 -2.4
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled 41 0 5 0 -2.5
Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled 38 0 5 1 -2.8
Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 38 0 5 0 -2.8
Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked 42 0 5 0 -2.8
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 36 0 5 1 -2.8
Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned 36 0 4 1 -2.9
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, braised 29 0 4 1 -2.9
Chicken, broilers or fryers, drumstick, meat and skin, raw 62 0 6 0 -2.9
Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked 34 0 5 1 -3.0
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 37 0 5 1 -3.0
Turkey roll, light meat 100 0 7 0 -3.0
Beef, top sirloin, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, pan-fried 32 0 4 1 -3.0
Pork, fresh, loin, whole, separable lean only, cooked, broiled 48 0 6 0 -3.0
Beef, top sirloin, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled 41 0 5 1 -3.1
Chicken, broilers or fryers, breast, meat and skin, raw 58 0 7 0 -3.2
Pork, fresh, loin, whole, separable lean only, cooked, roasted 48 0 6 1 -3.2
Turkey roll, light and dark meat 67 0 6 1 -3.2
Chicken, broilers or fryers, meat and skin, cooked, roasted 42 0 6 1 -3.2
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 40 0 5 1 -3.3
Pork, cured, ham, boneless, extra lean and regular, unheated 62 0 7 1 -3.4
Veal, composite of trimmed retail cuts, separable lean and fat, cooked 43 0 7 0 -3.4
Average Meat & Poultry 50 0 6 1 -3.4
Beef, round, full cut, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, broiled 43 0 6 1 -3.6
Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0″ fat, all grades, cooked, roasted 42 0 5 1 -3.6
Chicken roll, light meat 91 0 8 0 -3.6
Pork, cured, ham, boneless, regular (approximately 11% fat), roasted 56 0 7 1 -3.7
Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised 48 0 8 0 -3.8
Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated 85 0 8 1 -3.8
Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled 46 0 6 1 -3.8
Chicken, broilers or fryers, leg, meat only, cooked, roasted 57 0 7 1 -3.9
Pork, cured, ham, boneless, extra lean and regular, roasted 61 0 7 1 -3.9
Chicken, broilers or fryers, meat only, cooked, fried 46 0 7 1 -3.9
Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8″fat, choice, cooked, broiled 50 0 7 1 -4.0
Chicken, broilers or fryers, meat only, raw 84 2 9 1 -4.1
Chicken, broilers or fryers, breast, meat only, raw 83 0 9 0 -4.1
Poultry food products, ground turkey, cooked 49 0 8 1 -4.2
Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled 51 0 7 1 -4.2
Chicken, broilers or fryers, meat only, stewed 56 0 8 1 -4.2
Chicken, broilers or fryers, meat only, roasted 53 0 8 1 -4.2
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 51 0 8 1 -4.3
Pork, cured, ham, whole, separable lean only, roasted 64 0 9 1 -4.3
Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled 53 0 8 1 -4.3
Beef, top sirloin, separable lean only, trimmed to 1/8″ fat, choice, raw 74 0 8 1 -4.4
Pork, cured, ham — water added, whole, boneless, separable lean and fat, unheated 83 0 9 1 -4.5
Beef, top sirloin, separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled 56 0 8 1 -4.6
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8″ fat, choice, raw 72 0 8 1 -4.6
Turkey, all classes, light meat, meat and skin, cooked, roasted 56 0 9 0 -4.7
Beef, round, top round, separable lean only, trimmed to 1/8″ fat, choice, cooked, pan-fried 44 0 7 1 -4.7
Beef, top sirloin, separable lean only, trimmed to 1/8″ fat, select, cooked, broiled 59 0 8 1 -4.8
Beef, brisket, whole, separable lean only, trimmed to 0″ fat, all grades, cooked, braised 46 0 8 1 -4.8
Braunschweiger (a liver sausage), pork 31 0 3 3 -4.8
Beef, round, top round steak, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled 49 0 8 1 -4.9
Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled 58 0 7 2 -4.9
Beef, cured, pastrami 68 0 8 2 -5.0
Chicken, broilers or fryers, breast, meat only, cooked, roasted 61 0 10 1 -5.3
Beef, round, top round, separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled 54 0 9 1 -5.7
Turkey, all classes, light meat, cooked, roasted 68 0 12 0 -5.7
Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated 89 0 11 1 -5.7
Beef, round, eye of round, roast, separable lean only, trimmed to 1/8″ fat, all grades, cooked, roasted 59 0 9 1 -5.7
Luncheon meat, beef, thin sliced 85 0 10 2 -5.8
Game meat, bison, separable lean only, cooked, roasted 70 0 9 2 -6.5
Chicken, liver, all classes, raw 84 15 12 8 -8.4
Beef, variety meats and by-products, liver, cooked, braised 52 1 13 3 -9.4
Beef, variety meats and by-products, liver, cooked, pan-fried 57 0 13 4 -9.8

The table is sorted in GoutPal Index order, where my Index is based on the best of all relevant nutrients. Do not worry that all meat is lower than the Standard. This is expected. You need a variety of foods with some lower than Standard, and some higher. As long as your average for all food is not too low, you have a healthy diet.

Soon, I will add the ability to sort the table by different columns. If you want to know when I make improvements to gout foods tables, please subscribe to my free gout information update service.

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Medical Disclaimer: The pupose of GoutPal is to provide jargon-free explanations of medical gout-related terms and procedures. Because gout sufferers need to know what questions to ask their doctor. Also, you need to understand what your doctor tells you. So this website explains gout science. But it is definitely NOT a substitute for medical advice.

Information on this website is provided by a fellow gout sufferer (Keith Taylor) with an accountant's precision for accurate data. But no medical qualifications. So you must seek professional medical advice about gout and any other health matters.

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