Not all white 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.
22 varieties sorted by purine content (lowest to highest)
| Variety | Purine (mg/100g) | Verdict |
|---|---|---|
| Grouper | 60–70 mg/100g | Moderate |
| Perch | 70–80 mg/100g | Moderate |
| Monkfish | 70.1 mg/100g | Moderate |
| Haddock | 100 mg/100g | Moderate |
| Pollock | 100 mg/100g | Moderate |
| Snapper | 100 mg/100g | Moderate |
| Carp | 103.2 mg/100g | Moderate |
| Monkfish Liver | 104.2 mg/100g | Moderate |
| Sea Bass | 107.3 mg/100g | Moderate |
| Cod Atlantic | 110.3 mg/100g | Moderate |
| Flounder | 113 mg/100g | Moderate |
| Flounder Yellow Striped | 113 mg/100g | Moderate |
| Bass | 120 mg/100g | Moderate |
| Whitefish | 122.25 mg/100g | Moderate |
| Swordfish | 132.2 mg/100g | Moderate |
| Halibut | 133.7 mg/100g | Moderate |
| Beltfish | 139.26 mg/100g | Moderate |
| Barracuda | 147.9 mg/100g | Moderate |
| Tilapia | 185.8 mg/100g | Avoid |
| Tilapia Farmed | 185.8 mg/100g | Avoid |
| Catfish | 205.2 mg/100g | Avoid |
| Catfish Farmed | 205.2 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 Tilapia Farmed, Catfish, Catfish Farmed. 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.