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Last reviewed: 2026-09-03 • Editorial Standards

The 10 Lowest Purine Foods in Our Database

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

Lowest Purine All foods

#1egg, chicken, raw0.0 mg
#2egg, quail, raw0.0 mg
#3milk0.0 mg
#4vegetarian 'quail's eggs'0.0 mg
#5shochu (japanese spirit liquor)0.0 mg
#6milk, 2%0.0 mg
#7milk, reduced fat, fluid, 2% milkfat, with added vitamin a and vitamin d0.0 mg
#8milk, 1%0.0 mg
#9milk, skim0.0 mg
#10milk, lowfat, fluid, 1% milkfat, with added vitamin a and vitamin d0.0 mg

Highest Purine All foods

#763shrimp, sakura, dried748.9 mg
#762Sakura shrimp (dried)749.1 mg
#761Spirulina1076.8 mg
#760Anchovy (dried)1108.6 mg
#759anchovy, dried1109.0 mg
#758mackerel, japanese, skin, raw1175.0 mg
#757Beer yeast product1206.2 mg
#756seabass, japanese, skin, raw1399.7 mg
#755Beer yeast2995.7 mg
#754Chlorella3182.7 mg

Category Average: 105.9 mg/100g

The average across 763 All foods 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 has been evaluated using a three-factor risk engine that independently assesses purine content, fructose level, and alcohol presence. Purine values come from two primary references — 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 is sourced from USDA SR28 Food Composition Tables. The verdict system follows ACR 2020 guideline thresholds: Safe (purine <50 mg, fructose <2g, no alcohol), Moderate (purine 50-150 mg or fructose 2-5g), Avoid (purine >150 mg, fructose >5g, or alcohol present). Data quality is labeled T1 (lab-measured), T2 (measured + consensus), or T3 (category estimate) 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

What are the lowest-purine foods for gout?
In the FoodCanEat database, the lowest-purine items sit near 0-5 mg/100g — for example egg, chicken, raw at 0.0 mg/100g and egg, quail, raw at 0.0 mg/100g. Foods under 50 mg/100g are generally classed as low-risk for gout. The top-10 list above shows the safest everyday options.
Are low-purine foods always safe for gout?
Not automatically. Purine content is only one dimension — fructose and alcohol also matter. A food can be low in purines but high in fructose, which still raises gout risk. The FoodCanEat verdict combines purine, fructose, and alcohol into a single risk rating.
Which proteins are lowest in purines?
Dairy and eggs are consistently among the lowest-purine protein sources, often at or near 0-10 mg/100g. Most vegetables, fruits, and grains are also low. Low-purine does not mean no purines — variety and portion still matter for overall management.
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References

• ACR 2020 Guideline for the Management of Gout
• USDA+ODS-NIH PURINE DATABASE Release 2, March 2025
• Kaneko K, et al. Biol Pharm Bull 37(5):709-721, 2014. PMID: 24553148

Medical Disclaimer: This website provides informational content only and does not constitute medical advice.
Last reviewed: 2026-09-03