What can you eat on a Moderate Purine Gout Diet?

In What can you eat on a Moderate Purine Gout Diet, I list some moderate purine foods.

This follows my previous two lists: Is Very Low Purine Gout Diet Possible? and Another Low Purine Foods List.

All these foods are from recent gout research from Japan. I will use their data to improve my Purine Rich Foods List. That might take some time, so I’ve listed the foods here. As this is Japanese research, some food items might be unfamiliar. I see that as a chance to try something new.

Moderate Purine Foods List

Moderate purine foods contain between 100 and 200mg purines per 100g food (700–1400µmol/100g). Other purine food classes are: Very Low Purine Foods, Low Purine Foods, High Purine Foods, Very High Purine Foods.

Moderate Purine Soybean Products, and Dried Seaweeds

Fermented soybean (Natto)
Soybean (dried)
Hijiki Seaweed

Moderate Purine Mushrooms

Hiratake
Jew’s-ear (dried)

Moderate Purine Vegetables

Broccoli sprout
Spinach (Young leaf)

Moderate Purine Beef

Clod
Heart
Kidney
Neck
Shin
Topside

Moderate Purine Chicken

Breast
Gizzard
Heart
Leg
Skin
White meat
Wing

Moderate Purine Pork

Heart
Kidney
Rump
Shoulder knee
Tenderloin
Tongue
See more Moderate Purine Pork

Moderate Purine Spinach-stuffed Pork Tenderloin photo — Mouthwatering Moderate Purine Meal (Stuffed Pork Tenderloin photo Courtesy whatsgabycooking.com)

Other Moderate Purine Fresh Meats

Horse
Whale

Moderate Purine Processed Meat

Prosciutto (Parma ham)
Salami

Moderate Purine Fresh Fish

Arabesque greenling
Ayu
Barracuda
Bastard halibut
Carp
Chub mackerel
Fat greenling
Flying fish
Gnomefish Meat
Herring
Jack mackerel
Japanese amberjack
Japanese seabass
Mebaru
Monkfish Liver (raw)
Pacific saury
Rainbow trout
Red seabream
Sablefish Meat
Salmon
Sillaginidae
Spanish mackerel
Striped pigfish
Tilefish
Tuna
Weather loach
Yellow striped flounder

Moderate Purine Seafood

Pollock roe (marinated, Mentaiko)
Pollock roe (Tarako)
Botan shrimp (roe)
Clam
Common orient clam
Crab Ovary
Firefly squid
Japanese flying squid
Kuruma shrimp
Octopus
Oyster
Sea Urchin
Shiba shrimp
Snow crab
Spear squid
Spiny lobster

Moderate Purine Processed Fish

Half-dried Shishamo with roe
Canned Salmon
Canned Tuna

Moderate Purine Seasonings and Supplements

Oyster sauce
Powder soup Consomme
Powder soup Chinese soup
Rice bran
Chondroitin and Beer yeast

Your Moderate Purine Gout Foods

Controlling purine intake only makes sense if you check uric acid at least once a month. Your doctor should arrange blood tests. Some people like to test uric acid at home. But, be careful! Uric acid test kits are not toys. You must be prepared to adopt meticulous test routines for accurate results. I can help you with that in the gout forum.

Also, you need to be aware that purines are not the only problem food for gout sufferers. Read What Foods Cause Gout to learn the other 4 aspects of gout diet you must consider. If purines are important to you, as well as the new lists in this series, you should read my Foods High In Uric Acid List.

Please share your questions, experiences, and opinions about moderate purine gout diet in the gout forum. Or use the Feedback Form below.

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Common Terms: fish, halibut, Most Helpful Gout Pages, pork, salmon, seafood, spinach

What can you eat on a Moderate Purine Gout Diet?

Moderate Purine Foods List