There's a lot of confusion about whether organ meats are safe for gout. This guide clears it up with actual purine data and citations from the American College of Rheumatology (ACR 2020) and major health authorities.
29 varieties sorted by purine content (lowest to highest)
| Variety | Purine (mg/100g) | Verdict |
|---|---|---|
| Pork Neck | 70.6 mg/100g | Moderate |
| Pate Liver | 80 mg/100g | Moderate |
| Foie Gras | 81.9 mg/100g | Moderate |
| Beef Stomach | 84 mg/100g | Moderate |
| Beef Intestine | 88.2 mg/100g | Moderate |
| Beef Large Intestine | 88.2 mg/100g | Moderate |
| Beef Tongue | 90.4 mg/100g | Moderate |
| Chicken Skin Braised | 93.8 mg/100g | Moderate |
| Beef Neck | 100.6 mg/100g | Moderate |
| Pork Tongue | 104 mg/100g | Moderate |
| Pork Heart | 119.2 mg/100g | Moderate |
| Chicken Skin | 119.6 mg/100g | Moderate |
| Chicken Skin Raw | 119.6 mg/100g | Moderate |
| Chicken Neck | 122.9 mg/100g | Moderate |
| Chicken Heart (USDA) | 125.4 mg/100g | Moderate |
| Chicken Gizzard (USDA) | 130.5 mg/100g | Moderate |
| Chicken Gizzard | 142.9 mg/100g | Moderate |
| Lamb Liver | 147 mg/100g | Moderate |
| Beef Brain | 162 mg/100g | Avoid |
| Beef Heart | 171 mg/100g | Avoid |
| Lamb Heart | 171 mg/100g | Avoid |
| Lamb Offal | 171 mg/100g | Avoid |
| Pork Kidney | 195 mg/100g | Avoid |
| Beef Liver | 197 mg/100g | Avoid |
| Beef Kidney | 213 mg/100g | Avoid |
| Chicken Heart | 224 mg/100g | Avoid |
| Chicken Heart Raw | 224 mg/100g | Avoid |
| Chicken Liver | 243 mg/100g | Avoid |
| Pork Liver (USDA) | 289 mg/100g | Avoid |
Yes, organ meats are safe for gout. Despite containing some purines, plant-based purines are metabolized differently from animal purines and the ACR 2020 guidelines confirm they do not increase gout risk. [Source: Mayo Clinic / ACR 2020]
The highest-purine options include Chicken Heart Raw, Chicken Liver, Pork Liver (USDA). 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.
This is a common misconception. While Organ Meats do contain purines, the ACR 2020 guidelines and multiple studies have shown that plant-based purines are metabolized differently from animal purines and do NOT increase gout risk. [Source: Mayo Clinic / ACR 2020]