Eel & Freshwater Fish Ranked by Purine Content

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

Lowest Purine Eel & Freshwater Fish

#1eel, japanese, raw92.1 mg

#2conger eel, fresh95.4 mg

#3carp, raw103.2 mg

#4trout, rainbow, raw181.0 mg

#5tilapia, farmed, raw185.8 mg

#6catfish, farmed, raw205.2 mg

Highest Purine Eel & Freshwater Fish

#6eel, japanese, raw92.1 mg

#5conger eel, fresh95.4 mg

#4carp, raw103.2 mg

#3trout, rainbow, raw181.0 mg

#2tilapia, farmed, raw185.8 mg

#1catfish, farmed, raw205.2 mg

Category Average: 143.8 mg/100g

The average across 6 Eel & Freshwater Fish 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

Every food in this comparison passes through a three-factor risk model that looks at purines, fructose, and alcohol independently. Purine values are sourced from 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 from USDA SR28. Verdicts apply ACR 2020 limits — Safe means under 50 mg purine and 2 g fructose with no alcohol; Moderate falls between; Avoid exceeds these or contains alcohol. Data quality tiers (T1/T2/T3) are listed on each food's detail page.

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 eel bad for gout?

Eel is moderate in purines — comparable to many white fish. Among 6 eel and freshwater fish entries with measured values, eel sits around 92.1 mg/100g. Unagi (grilled eel) is usually served with a sweet soy glaze that adds sugar, so the sauce matters more than the fish itself. A small serving occasionally is reasonable.

Which freshwater fish is lowest in purines?

Eel measures lowest in our database at about 92.1 mg/100g, with conger eel close behind at 95.4 mg/100g. Farmed tilapia and catfish run higher (around 205.2 to 185.8 mg/100g). All are moderate-to-high compared with white ocean fish, so portion size still matters.

Is tilapia good for gout?

Tilapia is moderate in purines — higher than cod but lower than sardines and anchovies. Our database measures farmed tilapia around 185.8 mg/100g. A normal portion occasionally fits many gout plans, especially when baked or grilled plainly rather than fried or served with heavy sauces.