Why Seafood Purines Vary So Much
Seafood is the most variable food group for purines, so treating it as one category hides the useful detail. Anchovies, sardines, and mackerel sit at the top of the scale, often above 200 mg per 100 g, while white fish like cod and tilapia often fall below 100 mg. Shellfish sits in between. For gout, the actionable difference is between small oily fish and larger white fish, and the safest seafood choices are usually the lean white fish prepared without rich sauces.
Portion Matters: Getting herring, raw Right on a Gout Diet
At roughly 139 mg per 100 g per 100 g, herring, raw falls into the Medium Risk band. That does not mean "never eat it" — it means frequency and portion size are the levers that keep it compatible with gout management.
- Treat it as an occasional item (a few times per week at most) rather than a daily staple.
- Keep the serving moderate — a smaller portion meaningfully lowers the purine load per meal.
- On days you include herring, raw, keep other high-purine foods off the plate and drink extra water.
Frequently Asked Questions
How many purines are in Herring (raw)?
Herring contains about 139 mg of purines per 100g. has moderate purine levels (139.2 mg/100g). For context, purine concentrations above 150 mg/100g are flagged as high-risk in gout care, while under 50 mg is usually considered low-risk.
Does Herring (raw) contain fructose?
Herring contains virtually no fructose (less than 0.1g per 100g), so fructose is not a concern for gout with this food. Fructose may drive uric acid up on its own, but this item has almost no fructose to speak of.
Can I eat Herring (raw) with gout?
Herring is classified as MODERATE risk for gout. has moderate purine levels (139.2 mg/100g). In limited amounts now and then it may be manageable; during a flare, steer clear. Watch your individual reaction and get guidance from a clinician who knows your history.
What food category does Herring (raw) belong to?
Herring is classified under Seafood in our gout food database. Its category placement gives helpful framing when comparing foods in your gout diet. Browse other seafood items to compare purine and fructose levels across similar foods.
What are gout-friendly alternatives to Herring (raw)?
Instead of Herring, consider choosing seafood options rated SAFE in our gout database — these have low purine (under 50 mg/100g) and low fructose (under 2g/100g). Browse our seafood category page to find the best substitutes for your gout diet plan.
Does Herring (raw) have anti-inflammatory benefits for gout?
Yes, Herring is recognized for its anti-inflammatory properties, which may help reduce gout-related inflammation. Gout is an inflammatory arthritis caused by uric acid crystal deposits in joints, and anti-inflammatory foods can support overall gout management. However, always check the purine and fructose content — even anti-inflammatory foods can be risky for gout if they are high in purines or fructose.
Data Quality
This entry uses T1-level data:
Both purine and fructose were individually measured (lab-analyzed).
Sources include USDA FoodData Central (public domain, CC0 1.0), the USDA+ODS-NIH Database for the Purine Content of Foods Release 2.0 (2025), Kaneko et al. Biol Pharm Bull 2014, and ACR/EULAR clinical guidelines.