Is Sea Bass Bad for Gout?

As someone who suffers from gout I’m always careful about what I eat. I love seafood especially mild white fish like sea bass. But I wasn’t sure – is sea bass bad for gout?

Gout is a form of inflammatory arthritis caused by high levels of uric acid in the blood. This uric acid crystallizes and deposits in the joints, leading to sudden, severe pain and swelling. Diet plays a huge role in gout flares. Some foods are high in compounds called purines which raise uric acid.

I decided to dig into the research on sea bass and gout Here’s what I learned about enjoying this delicious fish while managing gout

Purines 101

First, a quick primer on purines. Purines are natural substances found in many foods. When you digest purines, they break down into uric acid. Too much uric acid in the blood causes gout symptoms.

Foods high in purines include:

• Organ meats like liver and kidneys
• Oily fish and seafood
• Red meats
• Beer and liquor

Many plants like peas, mushrooms and cauliflower also have moderate purine levels.

If you have gout, it’s a good idea to limit high-purine foods. But you don’t necessarily have to avoid all purines completely. Eating a variety of low and moderate purine foods is key.

Checking Sea Bass Purines

So what about purine levels in sea bass specifically?

According to studies, a 3-ounce serving of sea bass contains around 110-120mg of purines.

That puts sea bass in the ‘moderate’ purine range of 100-200mg per serving. It’s not as low-purine as some fish, but far less than high-purine seafood.

Here’s how sea bass compares to other fish:

Low Purine Fish (under 100mg):

• Cod (75mg)
• Flounder (78mg)
• Sole (80mg)

Moderate Purine Fish (100-200mg):

• Salmon (170mg)
• Tuna (150mg)
• Sea bass (110-120mg)
• Snapper (120mg)

High Purine Fish (over 200mg):

• Anchovies (250mg)
• Sardines (370mg)
• Shellfish like shrimp, crab and lobster (150-300mg)

So sea bass is moderate in purines, but on the lower end of the moderate range. A 3-4 oz serving a couple times a week should be fine for most with gout.

Best Fish Choices for Gout

If you have gout, these are the best fish picks:

• Flounder – With just 78mg purines per serving, flounder is a great regular choice. Try it baked, broiled or blackened.

• Salmon – Despite being moderate in purines, salmon contains anti-inflammatory omega-3s. Stick to 4-6 ounces per serving.

• Cod – Light, flaky cod only has 75mg purines per 3 ounces. Fry it up with Panko breadcrumbs for a gout-friendly fish fry.

• Sole – Another mild white fish, sole has just 80mg purines and makes a delicious lemony baked dish.

• Haddock – With its tender texture and mild taste, haddock is another good option at 140mg purines per serving.

While best limited, you can still enjoy moderate purine choices like tuna, snapper, halibut and bass in smaller portions a few times per month.

Worst Fish for Gout

On the flip side, here are the fish highest in purines to avoid with gout:

• Anchovies – These tiny, salty fish are very high in purines at 250mg per serving. Steer clear.

• Sardines – Sardines pack 370mg purines per 3 ounce serving. Avoid them if you are gout prone.

• Shellfish – Shrimp, crab, lobster, mussels and scallops are all high-moderate in purines, ranging from 150-300mg. Limit to a few times a month.

• Mackerel – While an excellent source of omega-3s, mackerel contains 200mg purines per serving. Eat only occasionally if you have gout.

Clearly, sea bass has far fewer purines than high-risk fish for gout like sardines, anchovies and shellfish. So if you enjoy it, sea bass can definitely be part of a gout diet.

Tips for Preparing Sea Bass

Here are some tips for cooking sea bass to reduce purines and gout risk:

• Roast, bake or grill sea bass instead of frying in oil to avoid extra calories.

• When baking, tent the fish with foil. Steam from the fish will help reduce purines rather than sealing them in.

• Remove the skin before cooking. Fish skin is highest in purines.

• Bake on a rack over a pan. Purines drain into the pan juices instead of the fish.

• Grill in a fish basket. Again, juices with purines run off instead of soaking into the fish.

• Poach in broth or wine. The cooking liquid captures purines leaching from the fish.

Following these steps to prepare sea bass can help reduce purines by 15-40%, studies show.

Health Benefits of Sea Bass

While managing gout, it’s important not to miss out on the great nutrients in fish like sea bass. Here are some of its benefits:

• High in protein to support muscle growth and healthy aging.

• Provides anti-inflammatory omega-3 fatty acids EPA and DHA.

• Good source of B-vitamins like niacin, B12 and folate.

• Packed with minerals like potassium, selenium and phosphorus.

• Contains Vitamin D which boosts immunity and bone health.

Eating 8-12 ounces of low mercury fish like sea bass weekly offers lots of healthy fats, vitamins and minerals. These nutrients are especially important for those with gout who want to reduce inflammation.

Sea Bass for Gout: The Verdict

While not the absolute lowest in purines, sea bass is still a good choice for gout sufferers. At 110-120mg purines per serving, it’s in the moderate range but on the lower end.

Enjoying 3-4 ounces of sea bass a couple times a week should be fine for most with gout. Use healthy cooking methods, limit skin and pair with anti-inflammatory foods like berries and veggies.

Of course gout is highly individual. Your unique factors and triggers matter most. Track your diet and symptoms to pinpoint problem foods. Work closely with your doctor on the best diet and medication for managing gout.

But for most people with gout, sea bass can be part of a balanced, low-purine diet. This mild, delicious fish offers great nutrition without spiking uric acid like high-purine shellfish. In fact, with the right dietary approach, sea bass and other low to moderate purine fish can help you control gout so you can enjoy all your favorite healthy foods.