Foods High in Purines Chart

Purines are essential for life. They include hypoxanthine, guanine, adenine, and xanthine. Together with pyrimidines, the first four purines make up the genetic codes RNA and DNA. They also help make energy molecules such as GTP, ATP, and coenzyme A. Purines are found in all animal and plant cells.

Foods High in Purines Charts

It is true that almost everything you eat has purines, but certain foods contain more as compared to the others. The chart will definitely help you make better food choices:

Meat (100 g / 3.5 oz.)

Purine (mg)

Sweetbreads

525

Mutton Saddle

81

Veal Kidney

88

Veal Liver

182

Beef Heart

107

Pork Liver

125

Pork Shoulder

83

Pork Kidney

139

Roast Hare

71

Rabbit

60

Lean Beef 

58

Bovine Kidney

112

Lean Lamb 

76

Mutton Chop

61

Fish Products (100 g / 3.5 oz.)

Purine(mg)

Anchovies

108

Bow with Skin

100

Caviar

60

Bow (Skinless)

60

Tuna in Oil

121

Smoked Sprat

223

Skinless Sardines 

88

Smoked Salmon

100

Shellfish and Crustaceans (100 g / 3.5 oz.)

Purine(mg)

Shrimp

61

Mussel

154

Lobster

73

Fish (100 g / 3.5 oz.)

Purine(mg)

Herring

79

Pike

58

Trout

83

Mackerel

60

Salmon

68

Halibut

123

Sardine

144

Redfish

100

Mackerel skinless

75

Mackerel (with skin)

167

Herring Roe

79

Herring Fillet

88

Tuna

107

Sole

55

Plaice (Skin intact)

71

Cord

63

Poultry (100 g / 3.5 oz.)

Purine(mg)

Pheasant

62

Duck

64

Chicken (with Skin)

125

Roasted Chicken Leg

98

Chicken Liver

101

Goose

69

Legumes and Soybeans (100 g / 3.5 oz.)

Purine(mg)

Soybean Flour

123

Peek

84

White Beans

75

Peas

62

Soybeans

92

Other Foods (100 g / 3.5 oz.)

Purine(mg)

Beer Yeast

1248

Sunflower Seeds

65

Poppy

75

Buckwheat

62

When to Follow a Low-Purine Diet

It is important to have a "foods high in purines" chart to know how much purines you are consuming, and there are certain situations when you really need to stick to a low-purine diet. Your body produces uric acid when you consume purine-containing food. Sometimes, the levels of uric acid become too high and increase your risk of developing kidney stones and gout. In this condition, you'd better follow a low-purine diet.

What to Eat on a Low Purine Diet

1. Dairy

You can include dairy products in your diet without having to worry too much about increasing your uric acid levels. Yogurt, milk, and cheese are some good sources of low-purine protein. You also get enough calcium from these foods. Still, it is better to opt for fat-free or low-fat varieties of dairy products to limit your intake of saturated fat. Too much of saturated fat can make it difficult to eliminate uric acid from your body.

2. Fruits and Vegetables

After looking at the "foods high in purines" chart, you may realize that you can include fruits and veggies and do not have to worry too much about purine. You can choose from an extensive list of veggies to get enough minerals, vitamins, antioxidants, and fiber. While you can enjoy most of the fruits and veggies, be sure to have no more than two servings per week of mushrooms, spinach, cauliflower, and asparagus.

3. Grains and Starches

Grains can also be part of your low-purine diet. You can enjoy pasta, bread, rice, and cereal along with starchy veggies, such as winter squash and potatoes. It is important though to eat less than 2/3 cup of oats per day. Your intake of wheat bran and wheat germ should also be under 1/4 cup a day.

A Low-Purine Diet Sample

You already have a "foods high in purines" chart, so it is possible to make a low-purine diet plan. Here is a sample diet plan you can try:

Breakfast

  • Enjoy a bowl of cereal, such as crisp rice or cornflakes.
  • Get a glass of skim milk.
  • Eat white bread toast with olive oil on it.
  • Have a cup of coffee or tea.

Snack

  • Enjoy cheese (low fat), grapes, or saltines.

Lunch

  • Enjoy chicken, ham, or turkey sandwich on white bread
  • Eat fruit salad
  • Try cherry juice, tea, or coffee
  • Have a slice of white cake or sugar cookies

Dinner

  • Have rice or pasta along with grilled chicken breast
  • Drink cherry juice
  • Consume cauliflower, carrots, or asparagus
  • Eat pudding (use low-fat milk only)

Snack

  • Eat fresh veggie mix
  • Have fruit chunks
  • Consume fresh berries
 
 
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