Is Salmon a High Purine Food?

Salmon is a popular and nutritious fish that is a regular part of many people’s diets. However, if you have gout, you may be wondering if salmon is safe to eat or if its purine content makes it a food to avoid

Purines are natural substances found in some foods that can raise uric acid levels in the body. High uric acid levels are associated with gout attacks. Therefore, people with gout are often advised to limit foods high in purines to help reduce gout flares.

So is salmon considered a high purine food to be avoided with gout? Or is it a fish that is generally safe to eat in moderation?

What are Purines?

Purines are compounds made up of carbon and nitrogen rings that are part of many foods, especially organ meats, seafood, and alcohol Purines are also produced naturally in the body during cell metabolism

When purines are broken down during digestion and metabolism, they produce uric acid as a byproduct. Most uric acid dissolved in the blood is filtered through the kidneys and excreted in urine.

However, some people’s bodies produce too much uric acid or don’t efficiently excrete enough. When uric acid buildup occurs needle-like uric acid crystals can form in joints, tendons, and soft tissues. These crystal deposits cause the painful inflammation and swelling characteristic of a gout attack.

Therefore, limiting dietary purines may help reduce excess uric acid production and lower the risk of gout flares.

Purine Content in Salmon

Salmon contains moderate levels of purines, with approximately 119 mg of purines per 100 gram serving. This puts salmon in the moderate purine range of 100-200 mg per 100 grams.

For comparison:

• Low purine fish (under 100 mg per 100g): cod, flounder, haddock, sole
• Moderate purine fish (100-200 mg): salmon, snapper, tuna
• High purine fish (over 200 mg): anchovies, herring, mackerel, sardines

So while salmon has more purines than some white fish, it contains far fewer purines than high purine fish like sardines or mackerel.

Most experts consider moderate purine foods like salmon safe to eat in moderation if you have gout. While salmon isn’t as low in purines as some fish, it provides important health benefits that likely outweigh the small increase in uric acid levels it may cause.

Is Salmon Good for Gout Sufferers?

Many nutrition and gout experts recommend eating salmon for people with gout for the following reasons:

1. Rich source of omega-3 fatty acids

Salmon provides high amounts of beneficial omega-3 fatty acids called EPA and DHA. Consuming omega-3s may help reduce inflammation in gout.

A 2019 study found people with gout who took omega-3 supplements had over 20% fewer gout attacks compared to a control group. The omega-3s helped limit painful flares.

2. Promotes weight loss

Being overweight increases uric acid levels and gout risk. Salmon is packed with protein and has fewer calories than red meat, making it a smart choice if you need to shed pounds to improve gout.

Replacing some red meat meals with salmon can support a healthy gout diet and weight management.

3. Contains antioxidants

Salmon provides antioxidants like astaxanthin that help fight inflammation. Limiting inflammatory compounds may decrease gout flares.

4. Lowers triglycerides

High triglyceride levels are linked with greater gout risk. Salmon’s omega-3 fats help lower elevated triglycerides that can increase gout likelihood.

5. Nutrient-dense

Salmon contains important minerals like potassium and magnesium that help regulate healthy uric acid levels in the body. It’s also loaded with B vitamins, selenium, and high-quality protein.

Overall, salmon is a nutritious fish that offers protective health benefits for people with gout. While it’s not the absolute lowest in purines, it can be part of a healthy gout diet when eaten in moderation.

How Much Salmon is Safe with Gout?

Most experts recommend limiting moderate purine foods like salmon to 3-4 ounces per day or less if you have gout.

Eating this modest portion just a couple times a week allows you to gain salmon’s benefits without overdoing intake of its purines. Steaming, poaching, or baking salmon may further reduce the purine content versus frying it.

It’s also best to avoid salmon roe and smoked salmon, which are higher in purines than fresh salmon fillets. Speak with your doctor about how much salmon is appropriate for your specific uric acid and gout status.

Tips for Including Salmon in a Gout Diet

Here are some easy ways to incorporate salmon into a gout-friendly meal plan:

• Make salmon patties using canned salmon and whole wheat breadcrumbs. Shape into patties and pan fry.
• Stuff salmon with herbs and bake en papillote – simply place seasoned salmon filets into parchment paper pouches and bake.
• Use leftover salmon in salads, sandwiches, omelets or fish tacos.
• Swap half the ground meat in recipes like meatballs and burgers for salmon.
• Skewer cubed salmon with veggies and pineapple and grill kabobs.
• Bake salmon drizzled with avocado oil, lemon and dill – fast and delicious.

Foods to Eat and Avoid with Gout

Along with eating more low and moderate purine foods like salmon, these dietary changes can further reduce gout attacks:

Eat more:

• Cherries, berries, citrus fruits, kiwi
• Non-fat dairy products like milk and yogurt
• Vegetable proteins like beans, lentils, and tofu
• Whole grains like oats, brown rice and quinoa
• Veggies like tomatoes, cucumbers, cabbage and kale
• Unsweetened coffee and tea

Limit intake of:

• Organ meats like liver and sweetbreads
• High purine fish like sardines, mackerel and anchovies
• Scallops, mussels and trout
• Sugary drinks and soda
• Alcohol, especially beer
• Refined carbs like white bread and pasta
• Red meat and fatty pork cuts

Making dietary changes like increasing intake of vegetables, low-fat dairy, and vitamin C, while limiting meat, seafood, and sugar, can significantly lower gout flares. Be sure to stay well hydrated by drinking plenty of water too.

The Bottom Line

Salmon is a nutritious fish that offers important nutrients and health benefits. While it contains a moderate level of purines, eating 3-4 ounces of salmon just a couple times a week is considered safe if you have gout.

Salmon is a smarter choice than high purine fish like sardines and mackerel. For maximum benefit, prepare salmon using lower purine cooking methods like steaming, baking or poaching. Combined with other gout-friendly diet and lifestyle changes, enjoying salmon in moderation can be part of an effective gout management plan.