Last reviewed: 2026-09-03 • Editorial Standards

201 High-Protein Foods That Are Low in Purines

201 foods — Gout Risk Assessment

All Foods

Lower Riskalmond milk, refrigerated, unsweetened Lower Riskalmond milk, unsweetened, plain, refrigerated Lower Riskalmond milk, unsweetened, plain, shelf stable Lower Riskamerican cheese Lower Riskbean curd lees (okara) Lower RiskBean sprouts Lower Riskbean sprouts, without bean, raw Lower Riskbeans, black, canned5 Lower Riskbeans, kidney, dark red, canned5 Lower Riskbeans, navy, canned5 Lower Riskbeans, pinto, canned5 Lower Riskblackeye peas, canned5 Lower Riskbread, salvadoran sweet cheese (quesadilla salvadorena) Lower RiskBroad bean Lower Riskbroad beans, dried, raw Lower Riskbutter, stick, salted Lower Riskbuttermilk, low fat Lower Riskbuttermilk, lowfat Lower Riskcake flour Lower RiskCheese Lower Riskcheese, american Lower Riskcheese, american, restaurant Lower Riskcheese, cheddar Lower Riskcheese, cottage Lower Riskcheese, cottage, lowfat, 2% milkfat Lower Riskcheese, dry white, queso seco Lower Riskcheese, grated Lower Riskcheese, monterey jack Lower Riskcheese, mozzarella, low moisture, part-skim Lower Riskcheese, parmesan, grated Lower Riskcheese, parmesan, grated, refrigerated Lower Riskcheese, pasteurized process, american, vitamin d fortified Lower Riskcheese, processed (unspecified) Lower Riskcheese, provolone Lower Riskcheese, queso cotija Lower Riskcheese, queso fresco Lower Riskcheese, queso oaxaca Lower Riskcheese, swiss Lower Riskchickpeas (garbanzo beans), canned5 Lower Riskchickpeas (garbanzo beans), cooked Lower Riskchickpeas (garbanzo beans), no further specified Lower Riskcorned beef Lower Riskcracker barrel, macaroni n' cheese plate, from kid's menu Lower Riskcrackers, cheese, sandwich-type with cheese filling Lower Riskcrackers, cream, gamesa sabrosas Lower Riskcrackers, cream, la moderna rikis cream crackers Lower Riskcream, animal, fresh Lower Riskcream, vegetable, fresh Lower Riskdenny's, macaroni & cheese, from kid's menu Lower Riskdenny's, mozzarella cheese sticks Lower Riskegg white schnitzel (vegetarian ‘steak’) Lower Riskegg, chicken, raw Lower Riskegg, quail, raw Lower Riskegg, white, boiled Lower Riskegg, yolk, boiled Lower Riskeggplant, italian, raw Lower Riskeggs, grade a, large, egg whole Lower Riskeggs, whole Lower Riskengawa (flesh of fish fins) Lower RiskFish product (Hanpen) Lower Riskfish product (hanpen), processed Lower RiskFish product (Kamaboko) Lower Riskfish product (kamaboko), processed Lower RiskFish product (Narutomaki) Lower Riskfish product (narutomaki), processed Lower RiskFish product (Sasakamaboko) Lower Riskfish product (sasakamaboko), processed Lower RiskFish product (Satsuma age) Lower Riskfish product (satsuma age), processed Lower RiskFish sausage Lower Riskfish sausage, processed Lower Riskfish, whitefish, eggs (alaska native) Lower RiskFishcake tube (Chikuwa) Lower Riskfishcake tube, processed Lower RiskFlour (cake flour) Lower RiskFrankfurt sausage Lower Riskfrankfurter Lower Riskgarland chrysanthemum Lower Riskglutino, gluten free wafers, milk chocolate Lower Riskgreen beans Lower RiskGreen soybean Lower Riskmayonnaise Lower Riskmilk Lower Riskmilk, 1% Lower Riskmilk, 2% Lower Riskmilk, 2% fat Lower Riskmilk, lowfat, fluid, 1% milkfat, with added vitamin a and vitamin d Lower Riskmilk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) Lower Riskmilk, reduced fat, fluid, 2% milkfat, with added vitamin a and vitamin d Lower Riskmilk, skim Lower Riskmilk, whole Lower Riskmilk, whole, 3.25% milkfat, with added vitamin d Lower RiskMiso White miso Lower Riskoat milk, refrigerated, unsweetened Lower Riskoat milk, unsweetened, plain, refrigerated Lower Riskon the border, soft taco with ground beef, cheese and lettuce Lower Riskpeanut butter, creamy Lower Riskpeanut butter, smooth style, with Lower Riskpeas, green Lower Riskpeas, green, canned Lower Riskpeas, podded Lower Riskpeas, red, dried Lower RiskPowder soup Clam chowder Lower Riskrestaurant, chinese, egg rolls, assorted Lower Riskrestaurant, latino, pupusas con queso (pupusas, cheese) Lower Riskrestaurant, mexican, soft taco with ground beef, cheese and lettuce Lower RiskSalmon roe (Ikura) Lower Risksauce, chili bean, chinese Lower Risksausage, vienna type Lower RiskScales and collagen Lower RiskSea cucumber Lower Risksea cucumber, raw Lower Risksnacks, corn-based, extruded, puffs or twists, cheese-flavor Lower Risksoup, clam chowder type, powdered Lower RiskSoy isoflavone Lower Risksoy milk Lower Risksoy milk, refrigerated, sweetened Lower Risksoy milk, sweetened, plain, refrigerated Lower Risksoy milk, unsweetened, plain, shelf stable Lower RiskSoy product, briefly boiled (incomplete Japan DB record) Lower RiskSoy product, chilled (incomplete Japan DB record) Lower RiskSoy sauce Dark color Lower Risksoybeans, green, raw Lower RiskSoymilk Lower Risksquash, winter, butternut, raw Lower Risksugars, american cheese, pasteurized process, kraft Lower Risksugars, american cheese, pasteurized process, kraft deli deluxe Lower Risksugars, american cheese, pasteurized process, land-o-lakes Lower Risksugars, american cheese, pasteurized process, lucerne Lower Risksugars, american cheese, pasteurized process, mixed store brand Lower Risksugars, cheddar cheese, sliced, sargento sharp Lower Risksugars, cheddar cheese, sliced, tillamook Lower Risksugars, cheese, dry white, queso seco, el mexicano brand (ca-al) Lower Risksugars, cheese, dry white, queso seco, mixed composite Lower Risksugars, cheese, dry white, queso seco, mixed composite (ca-la, ca-sd) Lower Risksugars, cheese, dry white, queso seco, mixed composite (fl, ca-sb) Lower Risksugars, cheese, dry white, queso seco, mixed composite (ny, tx-tr) Lower Risksugars, cheese, dry white, queso seco, mixed composite (ny, tx-tr) Lower Risksugars, cheese, dry white, queso seco, mixed composite (tx-ha, nv) Lower Risksugars, cheese, swiss, slices Lower Risksugars, cheese, swiss, slices Lower Risksugars, cheese, swiss, slices Lower Risksugars, cheese, swiss, slices Lower Risksugars, cottage cheese, 2% milkfat, daisy Lower Risksugars, cottage cheese, 2% milkfat, knudsen Lower Risksugars, greek yogurt, chobani plain non-fat Lower Risksugars, greek yogurt, dannon oikos plain non-fat Lower Risksugars, greek yogurt, fage plain nonfat Lower Risksugars, mozzarella cheese, low-moisture, part-skim, kraft Lower Risksugars, mozzarella cheese, low-moisture, part-skim, sargento Lower Risksugars, mozzarella cheese, low-moisture, part-skim, store brand, lucerne Lower Risksugars, parmesan cheese, grated, kraft 100% Lower Risksugars, parmesan cheese, grated, store brand/other brand, great value Lower Risksugars, peanut butter, creamy, jif Lower Risksugars, peanut butter, creamy, jif Lower Risksugars, peanut butter, creamy, jif Lower Risksugars, peanut butter, creamy, skippy Lower Risksugars, peanut butter, creamy, skippy Lower Risksugars, peanut butter, creamy, skippy Lower Risksugars, peanut butter, creamy, store brand/other brand, great value Lower Risksugars, peanut butter, creamy, store brand/other brand, kroger Lower Risksugars, peanut butter, creamy, store brand/other brand, safeway kitchens & shop rite Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksweetened condensed milk Lower Risktofu (kinu) Lower Risktofu, boiled 3 minutes Lower Risktofu, boiled 5 minutes Lower Risktofu, raw (nigari) Lower Riskvegetarian 'meatloaf' or patties Lower Riskvegetarian 'quail's eggs' Lower Riskvegetarian 'steak' from wheat (robi' schnitzels) Lower Riskvegetarian tender 'shrimp' Lower Riskwaffle, buttermilk, frozen, ready-to-heat, microwaved Lower Riskwaffle, buttermilk, frozen, ready-to-heat, toasted Lower Riskwaffles, buttermilk, frozen, ready-to-heat Lower RiskYogurt Lower Riskyogurt (not further specified) Lower Riskyogurt, greek, plain, nonfat Lower Riskyogurt, greek, plain, whole milk Lower Riskyogurt, greek, whole milk, plain Lower Riskyogurt, liquid Lower Riskyogurt, plain Lower Riskyogurt, plain, whole milk Lower Riskyogurt, regular, nonfat, plain Lower Riskyogurt, whole milk, plain Lower Risk‘frankfurter', meatless Lower Risk‘sausage', meatless Lower Risk‘vegetarian 'gizzard' from soy Medium RiskAvocado Medium Riskavocado, raw Medium Riskpancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) Medium Risksugars, yogurt, greek, strawberry, non-fat, dannon oikos Medium Risksugars, yogurt, greek, strawberry, non-fat, dannon oikos Medium Risksugars, yogurt, greek, strawberry, non-fat, dannon oikos Medium Riskyogurt, greek, strawberry, nonfat

Frequently Asked Questions

How can I get enough protein with gout?

Focus on low-purine protein sources: our database lists 201 protein foods (from meat, seafood, dairy-eggs, and legumes) with under 50 mg purine per 100g. Eggs and dairy are essentially purine-free, and studies show dairy protein may actually lower uric acid.

Is plant protein better than animal protein for gout?

Generally yes. Purines from plant sources (legumes, soy) show weaker or no association with gout attacks compared to purines from meat and seafood. Dairy protein appears protective. This makes tofu, lentils, eggs, and low-fat dairy ideal protein staples for gout patients.

Related Guides

Low Purine Foods Dairy Eggs Legumes Soy Products Safe Foods

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References

• ACR 2020 Guideline for the Management of Gout
• EULAR 2016 Updated Recommendations for Gout
• USDA+ODS-NIH PURINE DATABASE Release 2, March 2025
• Kaneko K, et al. Biol. Pharm. Bull. 37(5):709-721, 2014

Medical Disclaimer: This website provides informational content only and does not constitute medical advice. Consult a qualified healthcare professional for personalized gout management.
Last reviewed: 2026-09-03