Gout Foods Table for Meat

The gout foods table for meat covers key foods in the Beef Products, Lamb, Veal and Game Products, Pork Products, Poultry Products, and Sausages and Luncheon Meats groups from the USDA food database. I have included poultry with meat, as it is usually your first consideration when trying to adopt a healthier diet. You should also consider fish as an easy way to reduce red meat consumption. I have also added some additional foods that are not consumed widely enough to be classed as key foods. These are popular with gout sufferers based on the high number of searches for information, as described in my top 100 gout topics series.

Before you use the tables, you must understand how they work. Please read my Gout Foods Tables Introduction. You also need to read the Gout Foods guidelines to understand the right approach to gout diet.

I do not believe in rigid diet plans for gout sufferers. If you make gradual changes to improve your diet over several weeks, you are more likely to continue eating more healthily. However, if you prefer to use a prepared diet plan, you must start with a generally healthy plan, and not a fad diet. Plans to avoid are anything that involves rapid weight loss, or over-reliance on a limited range of foods.

Once you have adopted a healthy eating plan, you might want to tweak it to suit your gout treatment plan. Many gout sufferers want to control gout through diet. If your uric acid is less than 8 or 9 mg/dL, and you are new to gout, gout freedom is often achievable through dietary measures. However, you must start with a generally healthy eating plan, then improve it to give you tighter control of calories, iron, and purines. You can make a generally good diet better for gout by improving vitamin C content, and by making it more alkalizing.

Meat, as a source of protein, should never be more than a quarter of what you eat. Meat-based meals should be balanced by equal quantities of whole grains, and twice as much fruit and veg. The proportions will vary according to your diet plan. Here is what Harvard guidelines say about protein:

Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats.

Note that some of these bad foods feature highly in my gout foods table for meat. That is because I focus on factors that are most significant for gout. One weakness of my approach is that I do not consider the fat content, or sodium content, of food. I do this to prevent over-complication. If you have started with a good healthy eating plan, you should realize that these bad foods are not part of the plan, other than an occasional treat.

Gout Foods Table for Meat

Long Description	100 Kcal Serve(g)	Vitamin C (mg)	PRAL Score	Iron (mg)	GoutPal Index
GoutPal Imaginary Standard 100 Kcal Serving	100	3	-2	1	1.9
Frankfurter, beef	32	0	1	0	-0.7
Kielbasa, kolbassy, pork, beef, nonfat dry milk added	32	0	2	0	-0.9
Pork and beef sausage, fresh, cooked	25	0	2	0	-0.9
Bologna, beef and pork	32	0	2	0	-0.9
Frankfurter, beef and pork	33	0	2	0	-0.9
Pork sausage, pre-cooked	23	0	2	0	-1.1
Chorizo, pork and beef	22	0	2	0	-1.1
Pork sausage, fresh, cooked	31	0	2	0	-1.2
Pepperoni, pork, beef	20	0	2	0	-1.2
Sausage, Italian, pork, cooked	29	0	2	0	-1.4
Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw	32	0	2	1	-1.6
Beef, ground, 75% lean meat / 25% fat, raw	34	0	2	1	-1.6
Salami, cooked, beef and pork	30	0	3	0	-1.8
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8″ fat, choice, cooked, roasted	27	0	3	1	-1.9
Frankfurter, chicken	45	0	4	1	-1.9
Chicken, broilers or fryers, thigh, meat and skin, raw	45	0	4	0	-1.9
Chicken, broilers or fryers, wing, meat and skin, raw	52	0	5	0	-2.0
Beef, ground, 80% lean meat / 20% fat, raw	39	0	3	1	-2.0
Chicken, broilers or fryers, meat and skin, raw	47	1	5	0	-2.1
Pork, fresh, ground, cooked	34	0	4	0	-2.2
Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4″ fat, choice, cooked	34	0	4	1	-2.2
Chicken, broilers or fryers, meat and skin, cooked, fried, batter	35	0	4	0	-2.3
Pork, fresh, spareribs, separable lean and fat, cooked, braised Also see Is Pork High in Purines?	25	0	4	0	-2.3
Turkey breast meat	96	5	7	1	-2.3
Chicken, broilers or fryers, wing, meat and skin, cooked, roasted	39	0	5	0	-2.3
Beef, ground, patties, frozen, cooked, broiled	34	0	4	1	-2.4
Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled	34	0	4	1	-2.4
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled	41	0	5	0	-2.5
Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled	38	0	5	1	-2.8
Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter	38	0	5	0	-2.8
Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	42	0	5	0	-2.8
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled	36	0	5	1	-2.8
Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned	36	0	4	1	-2.9
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, braised	29	0	4	1	-2.9
Chicken, broilers or fryers, drumstick, meat and skin, raw	62	0	6	0	-2.9
Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked	34	0	5	1	-3.0
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled	37	0	5	1	-3.0
Turkey roll, light meat	100	0	7	0	-3.0
Beef, top sirloin, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, pan-fried	32	0	4	1	-3.0
Pork, fresh, loin, whole, separable lean only, cooked, broiled	48	0	6	0	-3.0
Beef, top sirloin, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled	41	0	5	1	-3.1
Chicken, broilers or fryers, breast, meat and skin, raw	58	0	7	0	-3.2
Pork, fresh, loin, whole, separable lean only, cooked, roasted	48	0	6	1	-3.2
Turkey roll, light and dark meat	67	0	6	1	-3.2
Chicken, broilers or fryers, meat and skin, cooked, roasted	42	0	6	1	-3.2
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled	40	0	5	1	-3.3
Pork, cured, ham, boneless, extra lean and regular, unheated	62	0	7	1	-3.4
Veal, composite of trimmed retail cuts, separable lean and fat, cooked	43	0	7	0	-3.4
Average Meat & Poultry	50	0	6	1	-3.4
Beef, round, full cut, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, broiled	43	0	6	1	-3.6
Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0″ fat, all grades, cooked, roasted	42	0	5	1	-3.6
Chicken roll, light meat	91	0	8	0	-3.6
Pork, cured, ham, boneless, regular (approximately 11% fat), roasted	56	0	7	1	-3.7
Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised	48	0	8	0	-3.8
Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated	85	0	8	1	-3.8
Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled	46	0	6	1	-3.8
Chicken, broilers or fryers, leg, meat only, cooked, roasted	57	0	7	1	-3.9
Pork, cured, ham, boneless, extra lean and regular, roasted	61	0	7	1	-3.9
Chicken, broilers or fryers, meat only, cooked, fried	46	0	7	1	-3.9
Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8″fat, choice, cooked, broiled	50	0	7	1	-4.0
Chicken, broilers or fryers, meat only, raw	84	2	9	1	-4.1
Chicken, broilers or fryers, breast, meat only, raw	83	0	9	0	-4.1
Poultry food products, ground turkey, cooked	49	0	8	1	-4.2
Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled	51	0	7	1	-4.2
Chicken, broilers or fryers, meat only, stewed	56	0	8	1	-4.2
Chicken, broilers or fryers, meat only, roasted	53	0	8	1	-4.2
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	51	0	8	1	-4.3
Pork, cured, ham, whole, separable lean only, roasted	64	0	9	1	-4.3
Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled	53	0	8	1	-4.3
Beef, top sirloin, separable lean only, trimmed to 1/8″ fat, choice, raw	74	0	8	1	-4.4
Pork, cured, ham — water added, whole, boneless, separable lean and fat, unheated	83	0	9	1	-4.5
Beef, top sirloin, separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled	56	0	8	1	-4.6
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8″ fat, choice, raw	72	0	8	1	-4.6
Turkey, all classes, light meat, meat and skin, cooked, roasted	56	0	9	0	-4.7
Beef, round, top round, separable lean only, trimmed to 1/8″ fat, choice, cooked, pan-fried	44	0	7	1	-4.7
Beef, top sirloin, separable lean only, trimmed to 1/8″ fat, select, cooked, broiled	59	0	8	1	-4.8
Beef, brisket, whole, separable lean only, trimmed to 0″ fat, all grades, cooked, braised	46	0	8	1	-4.8
Braunschweiger (a liver sausage), pork	31	0	3	3	-4.8
Beef, round, top round steak, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled	49	0	8	1	-4.9
Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled	58	0	7	2	-4.9
Beef, cured, pastrami	68	0	8	2	-5.0
Chicken, broilers or fryers, breast, meat only, cooked, roasted	61	0	10	1	-5.3
Beef, round, top round, separable lean only, trimmed to 1/8″ fat, all grades, cooked, broiled	54	0	9	1	-5.7
Turkey, all classes, light meat, cooked, roasted	68	0	12	0	-5.7
Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated	89	0	11	1	-5.7
Beef, round, eye of round, roast, separable lean only, trimmed to 1/8″ fat, all grades, cooked, roasted	59	0	9	1	-5.7
Luncheon meat, beef, thin sliced	85	0	10	2	-5.8
Game meat, bison, separable lean only, cooked, roasted	70	0	9	2	-6.5
Chicken, liver, all classes, raw	84	15	12	8	-8.4
Beef, variety meats and by-products, liver, cooked, braised	52	1	13	3	-9.4
Beef, variety meats and by-products, liver, cooked, pan-fried	57	0	13	4	-9.8

The table is sorted in GoutPal Index order, where my Index is based on the best of all relevant nutrients. Do not worry that all meat is lower than the Standard. This is expected. You need a variety of foods with some lower than Standard, and some higher. As long as your average for all food is not too low, you have a healthy diet.

Soon, I will add the ability to sort the table by different columns. If you want to know when I make improvements to gout foods tables, please subscribe to my free gout information update service.

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