Let your food be your medicine, and your medicine be your food. ...Hippocrates

Purine: List of Foods High and Low in Purine Content

Table 2: Purine content in meat organs, seafoods (fish and crustaceans, fresh and canned), and vegetables (legumes).

Purine food sources Total purine content (mg/100 gram food)
Organ meats
Pork liver 289
Chicken liver 243
Chicken heart 223
Beef kidney 213
Beef liver 197
Beef heart 171
Lamb heart 171
Beef brain 162
Lamb liver 147
   
Fresh seafoods
Anchovies 411
Sardines 345
Salmon 250
Mackerel 194
Clams 136
Squid 135
Canned seafoods
Sardines 399
Herring 378
Anchovies 321
Mackerel 246
Shrimp 234
Tuna 142
Oysters 107
Salmon 88
Clams 62
Dried legumes
Blackeye peas 230
Lentils 222
Great northern bean 213
Small white bean 202
Split peas 195
Pinto bean 171
Red bean 162
Large lima bean 149
Baby lima bean 144
Cranberry bean 75
Garbanza bean 56

According to a study that compared free and total purine bases content in meat products (steak, beef liver and haddock fillets) before and after cooking, cooking appears to increase the level of free and total purine bases in a diet. Total purine content is based on the sum of all the four purine bases.

Table 3: Purine content in raw and cooked foods.

Meat products Total purine content (mg of purine/food)
Liver, raw
202.2
liver, boiled
237.0
liver, broiled
236.1
Steak, raw
105.9
Steak, boiled
107.8
Steak, broiled
121.0
Haddock, raw
101.7
Haddock, boiled
94.7
Haddock, broiled
118.7

 

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