Clams, Mussels & Oysters Ranked by Purine Content

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

Lowest Purine Clams, Mussels & Oysters

#1Common orient clam104.5 mg

#2clams, raw110.2 mg

#3oysters, raw122.0 mg

#4Clam145.5 mg

#5Oyster184.5 mg

Highest Purine Clams, Mussels & Oysters

#5Common orient clam104.5 mg

#4clams, raw110.2 mg

#3oysters, raw122.0 mg

#2Clam145.5 mg

#1Oyster184.5 mg

Category Average: 133.3 mg/100g

The average across 5 Clams, Mussels & Oysters 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

This comparison scores every food on three independent axes — purine content, fructose, and alcohol. Purine figures rely 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 data comes from USDA SR28. Ratings follow ACR 2020: Safe when purine is under 50 mg and fructose under 2 g with no alcohol, Moderate between these, Avoid beyond, or whenever alcohol appears. Per-food data quality is flagged 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

Are oysters bad for gout?

Oysters are moderate-to-high in purines, and shellfish in general have been associated with higher gout risk in cohort studies. Among 5 clam, mussel, oyster, and abalone entries with measured values, oysters sit toward the higher end at about 184.5 mg/100g. A small occasional serving is reasonable; a seafood-tower night is not.

Which shellfish is lowest in purines?

Among bivalves, canned clams are lowest in our database at about 104.5 mg/100g, with raw clams around 110.2 mg/100g. Oysters and some mussels run higher. If you eat bivalves, modest portions of clams are the lighter choice, and skip the butter and bacon-heavy preparations.

Can I eat clams with gout?

Clams are moderate in purines and can be part of a gout diet in normal portions. Our database puts raw and canned clams in the moderate band (about 104.5 to 145.5 mg/100g). Steamed clams with broth add some purines from the liquid, so keep the serving size reasonable and balance the meal with vegetables and water.