Evidence-based food ratings •How to read the Purine–Gout Index
Quick, practical guidance for using the table, understanding units and risk bands, and interpreting foods, alcohol, and supplements. See References for data sources.
Purines & Gout
A quick, practical overview of what matters and why.
What are purines?
Purines are natural compounds found in all cells (and many foods). When your body breaks them down, they form uric acid. Most people clear uric acid just fine, but if levels run high, crystals can form in joints and trigger gout.
From purines → uric acid (simplified)
In our tables, compare foods by Total Purines.
Food patterns to know
Anchovy, sardine, mussel, scallop can be high.
Liver, sweetbreads, some game are higher.
Beer especially; also sugary mixed drinks.
Moderate on average; varies by product.
Common flare triggers
- Very high-purine meals or binges
- Alcohol (beer > spirits > wine)
- Dehydration, crash dieting, intense fasting
- Sudden changes in uric acid (starting/stopping meds)
Lower-risk habits
- Favor lower-purine foods (see legend)
- Hydrate regularly (water is best)
- Limit beer and sugary drinks
- Talk to your clinician about urate-lowering therapy if you’ve had attacks
Information only — not medical advice. If you have gout or hyperuricemia, work with your healthcare professional.
Free low-purine food list (PDF)
Open the Food Table, filter to Low risk, then use your browser’s Print → Save as PDF to download a free low-purine food list (PDF).
Open Food TableTip: save your filters—your browser will remember them between visits.
Quick start
- Search foods or beverages; filter by category or risk.
- Totals are per 100 g for foods and per 100 mL for alcohol.
- N shows the number of analytical samples.
- Risk bands summarize totals; thresholds below.
Units & columns
- Total Purines = adenine + guanine + hypoxanthine + xanthine means (per 100 g / 100 mL).
- N = number of samples behind the means.
- Uric Acid — separate measure (mg/100 g) where available.
- Hypoxanthine Share — fraction of the four-base total (when available).
- Source / Country — provenance and origin when reported.
Risk bands
- Very Low · 0–50
- Low · 50–100
- Moderate · 100–150
- High · 150–200
- Very High · 200–300
- Extreme · 300+
Bands summarize totals (mg/100 g foods; mg/100 mL alcohol) for quick scanning.
Why hypoxanthine matters
Hypoxanthine can contribute disproportionately to urate production. We show a hypoxanthine share where calculable so you can spot items with similar totals but different profiles.
Supplements
Shown on two bases: per unit (tablet/capsule/scoop) and per serving as labeled. Compare like-for-like and check how many units a serving includes.
Uric acid (calculated) — formula
When a direct value isn’t reported, we estimate Uric Acid by converting each purine base to its uric-acid equivalent using molar-mass ratios, then summing:
UAcalc = A × (168.11 / 135.13)
+ G × (168.11 / 151.13)
+ Hx × (168.11 / 136.11)
+ X × (168.11 / 152.11)Where A, G, Hx, X are the mean values for adenine, guanine, hypoxanthine, and xanthine (in mg per 100 g for foods, or mg per 100 mL for alcohol). 168.11 is the molar mass of uric acid (g/mol); denominators are the molar masses of each base (g/mol).
Frequently asked questions
- What are purines? Natural compounds in cells and foods that break down into uric acid.
- How do purines relate to gout? Higher purine intake can raise uric acid; crystals may form in joints and trigger gout.
- Which purine-rich foods should be limited or avoided? Organ meats, some fish/seafood (e.g., anchovy, sardine, mackerel), game, yeast extracts; limit beer and sugary drinks.
- Which foods are considered safer (lower purine)? Most vegetables, fruits, whole grains, low-fat dairy, eggs, tofu/soy products; check the table’s Low band.
- How effective are dietary changes for managing gout? Diet helps reduce flare risk but is usually **not** a standalone cure; many people also need medication. See the table to make lower-purine swaps and talk with your clinician.
- “Purine-free diet” — is that a thing? Not really; nearly all foods contain some purines. Aim for a low-purine diet for gout instead.
Kidney Health & Uric Acid
Learn how uric acid affects kidney stones and kidney health, and when to see a clinician. This content is educational and not a diagnosis.
Uric Acid & Kidney Stones
When uric acid builds up and urine is too acidic, crystals can form stones in the kidneys or ureters.
- Drivers: dehydration, purine-dense diet, obesity/metabolic syndrome, some meds.
- What helps: steady hydration (aim for pale urine), moderating high-purine items, avoiding binge alcohol.
- Urine pH: very acidic urine favors uric acid stones; clinicians sometimes alkalinize urine under supervision.
- Symptoms: flank pain, blood in urine, urgency, nausea. Seek urgent care for severe pain or fever.
Kidney Health & Uric Acid
The kidneys clear uric acid. Persistently high levels often coexist with hypertension and can be associated with faster CKD progression in at-risk people. Very low uric acid (hypouricemia) is uncommon and can signal other issues.
- Monitor: serum uric acid if you have gout, stones, CKD, or risks (diabetes, obesity, high BP).
- Everyday moves: fluids, balanced diet, and attention to high-purine foods/drinks/supplements in the app.
When to See a Doctor
| Range (mg/dL) | What it can mean | Suggested action |
|---|---|---|
| < 2.0 (very low) | Possible underlying conditions or medication effects. | Discuss with a clinician, especially if symptomatic. |
| 2.0–6.8 | Often an individualized target zone for gout prevention. | Maintain fluids/diet; follow your plan. |
| 6.8–9.0 | Higher crystal risk (esp. with gout history). | Ask about monitoring and prevention options. |
| ≥ 9.0–10+ | Greater risk of flares/stones for many people. | Prompt medical review recommended. |
Kidney Health & Uric Acid — Daily Plan
Simple, sustainable habits to support kidneys and help keep uric acid in check. Use alongside your clinician’s plan.
- Hydration rhythm: sip water through the day; aim for pale-straw urine color.
- Meal balance: favor veggies, whole grains, dairy/eggs; moderate purine-dense meats/seafood when flaring.
- Alcohol sense: avoid binge patterns; check the Alcohol table before choosing.
- Smart supplements: review the Supplements tables; avoid high-purine yeast/algae products if advised.
- Activity & weight: gentle, regular movement; gradual weight goals if needed.
- Medication check: take as prescribed; ask about interactions and monitoring schedule.
- Track & share: log flares, stone episodes, and labs; bring notes to appointments.
Who to see?
Different specialists help with different parts of the uric-acid/kidney story.
Rheumatologist
Gout diagnosis, urate-lowering therapy, flare prevention.
Nephrologist
Kidney disease and uric acid handling, Chronic Kidney Disease (CKD) risk assessment.
Urologist
Kidney stones, urinary obstruction, stone procedures.
Primary Care
Initial evaluation, labs, medication review, coordination.
Last updated: 2025-11-10