Purine Rich Foods to Avoid: The Complete List with Purine Levels
If you have high uric acid or gout, knowing which foods are highest in purines is essential. Purines are converted to uric acid in your body, so limiting high-purine foods directly helps manage your levels. Here is the complete list organized by risk category.
Very High Purine Foods (>200mg per 100g) — AVOID
| Food | Purine (mg/100g) | Notes |
|---|---|---|
| Chicken liver | 243 | All organ meats are very high |
| Beef liver | 554 | Highest among organ meats |
| Kidney (beef/pork) | 269 | Common in some Malaysian dishes |
| Sweetbreads (thymus) | 825 | Extremely high |
| Anchovies (ikan bilis) | 411 | Very common in Malaysian cuisine |
| Sardines | 345 | Canned sardines widely consumed |
| Herring | 378 | Smoked or pickled |
| Mackerel | 246 | Ikan tenggiri |
| Mussels | 268 | Kupang |
| Yeast extract (Marmite) | 1810 | Highest purine food item |
High Purine Foods (100-200mg per 100g) — LIMIT
| Food | Purine (mg/100g) | Recommendation |
|---|---|---|
| Beef | 110-133 | Max 1-2x per week |
| Lamb | 100-182 | Limit portions |
| Pork | 108-152 | Lean cuts, limit frequency |
| Duck | 138 | Remove skin |
| Prawns | 147 | Small portions occasionally |
| Crab | 152 | Limit at seafood meals |
| Lobster | 118 | Occasional treat only |
| Scallops | 136 | Small portions |
| Tuna | 142 | Limit canned tuna |
Moderate Purine Foods (50-100mg per 100g) — EAT IN MODERATION
| Food | Purine (mg/100g) | Notes |
|---|---|---|
| Chicken breast | 68-95 | Best poultry choice |
| Salmon | 68-88 | Good omega-3 source |
| Mushrooms | 58-92 | Generally safe in normal amounts |
| Spinach | 57 | Vegetable purines less risky |
| Asparagus | 60 | Safe in normal portions |
| Lentils/beans | 55-75 | Plant purines are less harmful |
Low Purine Foods (<50mg per 100g) — EAT FREELY
- Eggs (2-8mg)
- Low-fat milk and dairy (0-7mg)
- Most vegetables: kailan, kangkung, cucumber, broccoli
- Most fruits: banana, papaya, watermelon, cherries
- Rice, bread, pasta, oats
- Tofu (20-40mg)
- Nuts and seeds
- Barley grass — not only low purine but actively reduces UA through XOD inhibition (Cui et al., 2025)
Beyond Avoidance: Active UA Reduction
Avoiding high-purine foods is necessary but not always sufficient. Adding barley grass to your daily routine provides active uric acid reduction through XOD inhibition — clinically proven by Cui et al. (2025).
→ Go beyond avoidance — actively lower UA with HK3 Barley Grass
