Ayu, Smelt & Whitebait Ranked by Purine Content

Evidence-based comparison — data from USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025)

Lowest Purine Ayu, Smelt & Whitebait

#1Wakasagi smelt94.8 mg

#2smelt, raw94.9 mg

#3ayu, raw133.1 mg

#4Ayu133.1 mg

#5whitebait, dried471.1 mg

#6Whitebait (dried)471.5 mg

Highest Purine Ayu, Smelt & Whitebait

#6Wakasagi smelt94.8 mg

#5smelt, raw94.9 mg

#4Ayu133.1 mg

#3ayu, raw133.1 mg

#2whitebait, dried471.1 mg

#1Whitebait (dried)471.5 mg

Category Average: 233.1 mg/100g

The average across 6 Ayu, Smelt & Whitebait foods with lab-measured data. Foods below this average are better-than-typical choices within this category.

How to Use This Ranking

The purine ranking is sorted from lowest to highest. Rank #1 is the lowest-purine food in the category. Foods in the top half (above median) should be consumed with more awareness of portion and frequency. The difference between adjacent ranks varies: in some categories, rank #5 and #10 might be only 10 mg apart; in others, the gap can be 100+ mg. Always check the actual milligram value, not just the position. Rankings do not account for fructose or alcohol — use individual food pages for a complete risk assessment.

ACR 2020 Guideline Context

The American College of Rheumatology recommends that gout patients focus on purine awareness rather than complete food group elimination. Within any category, there is a wide purine range. The goal is to shift toward lower-purine choices within categories you already eat, rather than eliminating entire food groups. This ranking helps you identify which specific items to prioritize and which to limit.

Japanese guidelines recommend under 400 mg of total dietary purines per day. Using this ranking, you can estimate how much of budget each food uses per typical serving.

How This Comparison Is Built

Each item here is scored by a three-factor risk engine covering purines, fructose, and alcohol. Purine values draw on the USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025) and Kaneko et al. (Biol Pharm Bull 37(5):709-721, 2014, PMID: 24553148); fructose comes from USDA SR28 tables. Classification uses ACR 2020 thresholds — Safe under 50 mg purine and 2 g fructose with no alcohol, Moderate in between, Avoid above, or when alcohol is present. Each food page labels its data quality as T1 (lab-measured), T2 (measured plus consensus), or T3 (category estimate).

This comparison is provided for informational purposes only and does not constitute medical advice. Individual tolerance to purines and fructose varies. Consult a healthcare professional for personalized dietary guidance. Last reviewed: 2026-09-03.

Frequently Asked Questions

Is whitebait bad for gout?

Fresh whitebait and smelt are moderate in purines, but dried forms are very high because water removal concentrates everything. Among 6 ayu, smelt, and whitebait entries with measured values, dried whitebait reaches about 471.5 mg/100g while fresh smelt sits near 94.8 mg/100g. Eat them fresh and in small portions.

Which small fish is lowest in purines?

Fresh smelt is lowest in our database at about 94.8 mg/100g, with ayu close behind around 94.9 mg/100g. Dried whitebait and dried smelt are dramatically higher. The takeaway is simple: fresh and plainly cooked beats dried, salted, or fried.

Can I eat smelt with gout?

in normal portions. Fresh smelt is moderate in purines and can be part of a gout diet. The risk is the way it is usually served — fried whole fish adds fat, and dried or salted versions concentrate purines and sodium. Grilled or baked smelt in modest portions is the cleaner choice.