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Last reviewed: 2026-09-03 • Editorial Standards

Oily Fish Ranked by Purine Content

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

Lowest Purine Oily Fish

#1sardine, fermented (heshiko)116.3 mg
#2tuna, canned117.0 mg
#3Salmon119.3 mg
#4salmon, mixed species, raw119.4 mg
#5Chub mackerel122.1 mg
#6salmon, chum, raw124.7 mg
#7salmon, canned132.9 mg
#8herring, raw139.2 mg
#9tuna, raw (unspecified)157.2 mg
#10Tuna157.4 mg

Highest Purine Oily Fish

#34Sardine305.7 mg
#33anchovy, canned321.0 mg
#32herring, canned378.0 mg
#31sardine, canned399.0 mg
#30anchovy, raw411.0 mg
#29sardine, baby, dried746.0 mg
#28Niboshi (dried baby sardines)746.1 mg
#27Anchovy (dried)1108.6 mg
#26anchovy, dried1109.0 mg
#25mackerel, japanese, skin, raw1175.0 mg

Category Average: 328.5 mg/100g

The average across 34 Oily 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 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

Is oily fish bad for gout?
Oily fish like salmon, tuna, and mackerel sit in the moderate-to-higher purine range, but they also deliver omega-3 fats with anti-inflammatory benefits. Among 34 oily fish with measured values, the lowest options include sardine, fermented (heshiko) at 116.3 mg/100g and tuna, canned at 117.0 mg/100g. The research suggests omega-3 may partly offset the purine concern, so moderate portions are the usual advice.
Is salmon good for gout?
Salmon is a nuanced case — its purine content is moderate, but its omega-3 fats have anti-inflammatory effects, and some studies suggest fish rich in omega-3 carries lower gout risk than the purine number alone would predict. Most guidance treats salmon as a reasonable moderate-portion choice rather than a food to avoid.
Which oily fish is highest in purines?
The higher-purine oily fish in our database include mackerel, japanese, skin, raw at 1175.0 mg/100g. Anchovies and sardines tend to run highest, which is why they are often flagged for gout despite being oily fish — their purine load outweighs the omega-3 benefit at large portions.
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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