Is Pollock High in Purines? - Gout Foods to Eat and Avoid

Is Pollock High in Purines?

For people with gout, monitoring dietary purine intake is an important part of managing the condition and reducing painful flare-ups. Purines are natural substances that break down into uric acid in the body. When uric acid builds up in the blood, it can form needle-like crystals that cause the joint inflammation of gout.

Certain foods contain higher levels of purines. Eating these foods in excess can increase uric acid production and gout risk. But other foods are low in purines and less likely to trigger gout attacks.

So where does pollock fit in? Is pollock high in purines?

What is Pollock?

Pollock is a species of whitefish found primarily in the northern Atlantic and Pacific Oceans. It has a mild flavor and flaky white meat similar to cod. Pollock is the fish commonly used in prepared fish products like fish sticks, imitation crab meat, and fast food fish sandwiches.

Pollock has lean, high-quality protein with heart-healthy omega-3 fatty acids. It can be a nutritious addition to a gout-friendly diet in moderation.

Pollock Purine Content

Most fish and seafood contain moderate amounts of purines. Values can range from 40 to 150 milligrams of purines per 100 gram serving.

The purine content of pollock is estimated to be:

• 70-80 mg per 3 ounce serving
• About 110 mg per 100 gram serving

So pollock is moderate in purines, less than high-purine fish like anchovies, sardines, and tuna but more than low-purine options like flounder, haddock, and sole.

Is Pollock Okay to Eat with Gout?

While pollock contains a moderate amount of purines, it can be part of a gout diet when consumed in moderation. Here are some tips for including pollock:

• Limit to 2 or 3 servings per week.
• Portion to 3-4 oz per serving.
• Balance with low-purine foods and lots of vegetables.
• Stay well hydrated to flush out uric acid.
• Avoid other high-purine foods on days when you eat pollock.

People with gout can work with their doctor or dietitian to determine their personal triggers and tolerance levels. Creating a balanced diet lowers overall purines rather than completely avoiding all purine-containing foods.

Gout-Friendly Ways to Eat Pollock

Fresh or frozen pollock fillets can be prepared in many healthy, gout-friendly recipes. Try:

• Baked with lemon, herbs, and olive oil.
• Sautéed in a pan with vegetables.
• In homemade fish patties or fish cakes.
• On top of a fresh salad.
• In grain bowls and tacos.
• In chowders and fish stews.

Avoid breaded and fried pollock dishes, as well as imitation crab meat made from pollock. These are higher in calories, salt, and additives.

Other Fish Low and High in Purines

Pollock sits somewhere in the middle of the purine spectrum for fish. So people with gout may wonder - what fish are lowest and highest in purines?

Here is a comparison of the purine content in different types of fish:

Low-Purine Fish

These fish are safer picks with under 50 mg purines per serving:

• Cod - 25 mg
• Flounder - 30 mg
• Haddock - 45 mg
• Plaice - 35 mg
• Sole - 40 mg
• Tilapia - 45 mg
• Trout - 40 mg

Moderate-Purine Fish

These fish have 50-150 mg purines per serving:

• Catfish - 95 mg
• Halibut - 110 mg
• Mahi mahi - 110 mg
• Ocean perch - 95 mg
• Pollock - 110 mg
• Snapper - 110 mg

High-Purine Fish

These fish are highest in purines with over 150 mg per serving:

• Anchovies - 215 mg
• Herring - 175 mg
• Mackerel - 180 mg
• Mussels - 175 mg
• Salmon - 170 mg
• Sardines - 165 mg
• Scallops - 170 mg
• Shrimp - 180 mg
• Tuna - 170 mg

People with gout should aim to get more fish protein from low and moderate-purine fish while limiting high-purine types. Using purine content to guide seafood choices reduces gout attack risk.

Tips for Managing Gout with Diet

Diet is the top controllable factor impacting gout. Along with managing high-purine foods like pollock, overall diet tips include:

Hydrate Well

Drink at least 64 ounces of water daily to flush out uric acid and thin the blood. Tart cherry juice and celery juice also help reduce acidity.

Limit Meat

Meats like beef, pork, lamb and organ meats are high in purines. Have no more than 4-6 oz of meat daily.

Avoid Trigger Foods

Each person may have unique food triggers for gout attacks. Common triggers are beer, liquor, sugary drinks, high fructose corn syrup, oily fish, meats, yeast, asparagus and mushrooms.

Eat Low-Fat Dairy

Dairy products that are low in fat like skim milk and low-fat yogurt may help increase uric acid excretion and lower gout risk.

Choose Complex Carbs

Eat more whole grains like oats, brown rice and quinoa instead of refined carbs to provide fiber and steady energy.

Increase Vitamin C

Vitamin C may help lower uric acid levels. Eat more fruits and vegetables rich in vitamin C like oranges, bell peppers, broccoli and tomatoes.

Working with a doctor and registered dietitian provides the best dietary guidance tailored to your health history, medications and gout management needs.

The Bottom Line on Pollock and Gout

Pollock contains a moderate amount of purines. People with gout can include it in their diet in moderation along with other low and medium-purine fish options. Balance seafood with fruits, vegetables and plant proteins. Keep well hydrated and avoid other high-purine foods on days when you eat fish higher in purines. A balanced gout diet reduces flare-up risk while still providing nutritious food options like pollock.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.