Tuna

Tuna sits in the middle of the purine spectrum for seafood. It is not as purine-dense as sardines, anchovies, or shellfish, but it still carries meaningful amounts of purines — roughly 100–200 mg per 100 g depending on the variety. For people with gout, this means tuna should be an occasional protein choice rather than a daily staple.

Fresh tuna steaks (bluefin, yellowfin) tend to contain more purines than canned light tuna packed in water. If you choose canned tuna, look for "light" varieties in water rather than oil, and keep a serving to about one can (roughly 85–100 g drained) per sitting. Limiting intake to 2–3 portions per week is a reasonable target for most people managing uric acid levels.

The upside of tuna is its omega-3 fatty acid content — EPA and DHA have anti-inflammatory properties that may slightly offset gout-related inflammation. Swapping tuna for high-purine organ meats or fatty red meat in an occasional meal is a sensible trade-off.

Practical tips: avoid tuna packed in oil to skip extra calories and saturated fat, pair it with low-purine sides like leafy greens or whole grains, and stay well-hydrated before and after eating. If you notice flares after tuna, trim the portion size or cut frequency back further.