Pork and gout: what to eat and what to avoid

Increased consumption of pork, other types of red meat, and organ meats (including liver, sweetbread, tongue, and kidneys) increases the risk of gout recurrence. Although it’s a red meat, pork is often referred to as “the other white meat” because it’s rich in lean protein like poultry. Pork contains moderate amounts of purines, which can cause joint pain in gout.

What causes gout?

Gout is an inflammatory arthritis caused by too much uric acid in the blood (hyperuricemia), which may be caused by ingestion of high purine food sources and slowed kidney excretion. Uric acid is produced when the body breaks down purines. Too much uric acid in the body can cause needle-like crystals to form between the joints, causing joint pain.

foods that increase uric acid

Knowing the differences between different cuts and cooking methods of pork, as well as the recommended daily amount of pork protein for people with gout, is important for maintaining a low-purine diet. Pork can be part of a healthy gout diet as long as you follow some general guidelines on how much to eat and how to cook it.

Nutritional value of pork

Pork is an excellent source of thiamine, niacin, riboflavin, vitamin B6 and phosphorus. It also contains zinc and potassium. Tenderloins like pork loin, brisket pork chops, and brisket pork are excellent sources of lean protein. These cuts can be part of a healthy gout diet. Leptin is also a good option for people looking to lose or maintain their weight for gout-related health reasons.

what to eat when you have gout

But pork can also be a great source of unhealthy saturated fat and cholesterol. This is especially true for fatty and highly processed cuts, such as pork belly, ribs, and sausages. Eating these foods can easily exceed the American Heart Association (AHA) recommended daily intake of saturated fat (13 grams). Processed meat is also known as a human carcinogen.

Pork is also a calorie-dense option, and without proper portion control, maintaining a healthy weight can be difficult. Overweight and obesity are recognized risk factors for gout and gout flares.

Pork: Nutrition Facts

According to the USDA, a 1-ounce (28.35-gram) serving of pork contains the following information. Keep in mind that commercially packaged pork is usually cut into 6 to 8 ounces.

  • Calories: 86
  • Protein: 4.26 grams
  • Fat: 7.25 g
  • Carbohydrates: 0 grams
  • Sugar: 0 g
  • Fiber: 0 grams
  • Calcium: 89.3 mg
  • Iron: 1.2 mg
  • Magnesium: 4.54 mg
  • Phosphorus: 56.7 mg
  • Potassium: 84.5 mg
  • Sodium: 14.2 mg

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Nutrient, calorie, and purine content all depend on the meat. All organ meats, including pork liver, heart, kidney, and brain, are high in purines and should be avoided.

Keep serving sizes to the AHA-recommended serving sizes (a 3-ounce serving or the size of a deck of cards).

Purines in Pork
part total purines Scope
Heart 119 mg ease

195 mg High
liver 284.8 mg High
neck 70.5 mg ease
rib cage 75.8 mg ease
buttocks 113 mg ease
Shoulder 81.4 mg ease
sirloin 90.9 mg ease
Tenderloin 119.7 mg ease
Tongue 104 mg ease
bacon 61.8 mg ease
Ham 138.3 mg ease
salami 120.4 mg ease
Boneless Ham 90.8 mg ease

Purine content per 100 grams of pork.

If you have a gout attack, you should avoid high-purine cuts and pork products. You can eat pork cutlets that are low in purines in moderation. Be sure to consider your cooking methods and other foods you eat to get a more accurate picture of how much purines you’re consuming in total.

cooking skills

The way you cook pork can change its total fat and purine content. Studies have shown that rinsing and cooking food (including pork products like bacon) with water is an effective way to reduce total purines.

Be sure to cook with a gout-friendly method, which means choosing moist or dry heat methods such as steaming, roasting, or roasting, rather than frying. Pay attention to how the pork is marinated, seasoned and prepared. Experts say high-fat dairy products and rich crumb batters are high in purines and should be avoided by gout sufferers.

Highly processed sugars commonly found in commercially made marinades and sauces should also be avoided or used with great caution. Knowing that purines are released into the gravy when cooked, you should avoid using the one-pot method to braise or cook pork. It’s best to cook the pork yourself and then add it to your meal.

Frequently Asked Questions

  • Does pork cause gout?

    Pork itself does not cause gout. However, a diet high in purines increases the risk of developing gout. Gout occurs when the body produces more uric acid than it can remove, causing crystals to form in joints and tissues.

  • Is eating bacon bad for gout?

    Most people with gout probably won’t benefit from eating bacon because it contains moderate amounts of purines. However, that doesn’t mean it’s always bad for gout. Everyone’s body works differently; some people may be able to process higher amounts of purines, while others need to make more selective food choices to avoid gout attacks. Every gout sufferer should monitor their purine intake to understand their body’s limitations.

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6 sources

VigorTip Health uses only high-quality resources, including peer-reviewed research, to support the facts in our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

  1. Centers for Disease Control and Prevention. gout.

  2. American Heart Association. Saturated fat.

  3. Food Data Center. United States Department of Agriculture. Pork, fresh, various meats and by-products, mechanically separated, raw.

  4. Improve health AZ. Purine table.

  5. Kaneko Kiyoko, Aoyagi Yasuo, Fukuuchi Tomoko, Inazawa Katsuno. Total purine and purine base content of common foods promoting nutritional treatment of gout and hyperuricemia. Biomedical Bulletin2014;37(5):709-721. doi:10.1248/bpb.b13-00967.x

  6. Arthritis Foundation. gout.

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