Herring
Seafood — purine content 233mg per 100g
High Purine
233
mg/100g
Avoid — very high purine content.
Diet Advice
Herring is one of the highest-purine fish at about 233mg per 100g. Seafood intake shows the strongest food-level link to gout attacks, and the oily fish group — herring, sardines, anchovies — carries the most purine. No cooking method lowers it.
Recommended Preparation
Best avoided. Swap to a lower-purine fish instead — cod (75mg) or tilapia (70mg) — and keep oily fish for special occasions only, if at all.
Low Purine Alternatives
Data source: USDA FoodData Central; Choi HK, NEJM 2004; FitzGerald JD, 2020 ACR Guideline for the Management of Gout. Purine value: 233mg per 100g of Herring (High purine, red zone).
See the full purine food classification table for all 142 foods, or read the low purine diet guide.
Frequently Asked Questions
Is Herring high in purines?
Herring is very high in purines with 233mg per 100g. It is classified as a high-purine food (over 150mg/100g) and is a known trigger for gout attacks.
Can I eat Herring during a gout flare?
No, you should avoid Herring entirely during a gout flare. High-purine foods can significantly increase uric acid levels and make your symptoms worse. Stick to low-purine foods like vegetables, whole grains, and low-fat dairy during flare-ups.
What are the best low-purine alternatives to Herring?
The best low-purine alternatives to Herring are: Salmon, Tofu. These options provide similar nutritional value while being much lower in purines, helping you maintain a balanced diet without triggering gout attacks.