Not all oily fish are created equal for gout. Some species are surprisingly high in purines, while others are perfectly safe. This comparison table helps you pick the safest options.
23 varieties sorted by purine content (lowest to highest)
| Variety | Purine (mg/100g) | Verdict |
|---|---|---|
| Rainbow Trout | 65–75 mg/100g | Moderate |
| Tuna Canned (Japan) | 117 mg/100g | Moderate |
| Tuna Canned | 142 mg/100g | Moderate |
| Tuna (Raw) | 157.2 mg/100g | Avoid |
| Mackerel Spanish | 161.95 mg/100g | Avoid |
| Trout | 181 mg/100g | Avoid |
| Mackerel | 194 mg/100g | Avoid |
| Mackerel Fermented | 207 mg/100g | Avoid |
| Tuna Bonito | 211.2 mg/100g | Avoid |
| Tuna Canned (Drained) | 211.8 mg/100g | Avoid |
| Jack Mackerel | 245.9 mg/100g | Avoid |
| Mackerel Canned | 246 mg/100g | Avoid |
| Anchovy Fresh | 303.9 mg/100g | Avoid |
| Sardine Half-Dried | 305.3 mg/100g | Avoid |
| Anchovy Canned | 321 mg/100g | Avoid |
| Sardine | 345 mg/100g | Avoid |
| Herring | 378 mg/100g | Avoid |
| Herring Canned | 378 mg/100g | Avoid |
| Sardine Canned | 399 mg/100g | Avoid |
| Anchovy | 411 mg/100g | Avoid |
| Sardine Dried | 746 mg/100g | Avoid |
| Sardine Baby Dried | 746 mg/100g | Avoid |
| Anchovy Dried | 1109 mg/100g | Avoid |
Yes, many varieties are safe. The comparison table above shows which specific options are rated Safe, Moderate, or Avoid. Always check individual purine levels before adding a new food to your diet. [Source: Arthritis Foundation / Mayo Clinic]
The highest-purine options include Sardine Dried, Sardine Baby Dried, Anchovy Dried. These should be completely avoided during gout flares and severely limited otherwise. [Source: Arthritis Foundation / Cleveland Clinic]
It depends on the specific variety and your current uric acid levels. The safest approach: choose from our Safe-rated options in the table above, keep portions moderate (3–4 oz for meat/fish, 1 cup for vegetables/legumes), and monitor how your body responds.