What does a score of 62 mean?

62 out of 100 places fish, baked or broiled in the "moderate" band. Middle of the range. Portion size and how often you eat it matter more here. Scores rank foods against each other on average across a population. They are not a personal risk level.

What portion is the score based on?

Nutrition figures are given per 100 g, and the scoring applies a serving-size adjustment based on this food's typical portion: 1 small/regular fillet (90 g). Eating substantially more or less than that shifts the real-world effect accordingly.

How confident is this score?

Based on the measured median for this food category. Because the purine figure is estimated rather than directly measured, read this score as approximate.

Can I eat fish, baked or broiled if I have gout?

That is a question for you and your clinician. This page ranks foods on published population-average evidence; it does not account for your urate level, kidney function, medications or overall eating pattern.

How does this compare with other fish entries?

The database holds 107 fish variants and this one is 28th of 107, scoring 62. They range from 20 (anchovy fish) up to 69 (steamed bass), so preparation matters more here than the ingredient does — a 49-point spread within the same food.

Seafood

Fish, baked or broiled

USDA description: Fish, NS as to type, baked or broiled

How fish, baked or broiled scores for gout, what moved that score, and the nutrition and portions behind it.

Food Index score

Fish, baked or broiledModerate

0100

Based on a well-supported purine estimate

What moved this score
Starting score	100
Purine Load	-27.4
Saturated Fat	-4.5
Nutrient Gaps	-4
Omega-3 (EPA+DHA)	+4
Calorie Density	-3.7
Sodium	-3.5
4 smaller factors	+0.7
Final score	62

Flare risk (acute)77

Long-term (chronic)85

Fish, baked or broiled scores 62 out of 100 and sits in the moderate band. Middle of the range. Portion size and how often you eat it matter more here.

Penalties took 43.5 points off a starting score of 100, and protective factors added 5.1 back. Every factor is listed in full below.

Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.

Compare with another foodMore fish How scoring works

The underlying data

Nutrition and portions

Nutrition Facts

Amounts per 100 g

Typical serving90 g

Calories208

Total Fat12.4 g
Saturated Fat3 g
Sodium307 mg
Dietary Fiber0 g
Total Sugars0.01 g
Protein23 g

Calcium12 mg
Iron0.44 mg
Magnesium30 mg
Vitamin C1.1 mg
Folate19 ug

Water63.6 g
Alcohol0 g
Omega-3 EPA0.35 g
Omega-3 DHA0.50 g

Common portions

1 small/regular fillettypical90 g
1 large fillet135 g
1 whole fish, any size270 g
1 cup135 g
1 oz yields20 g
1 cubic inch17 g
Quantity not specified90 g

Where the purine figure comes from

No direct purine measurement has been published for this food, so the score uses the measured median for its category (fish).

We rate this a good confidence estimate.

How purines affect the score →

Nutrition values from the USDA FoodData Central database.

Scoring rationale

Every factor, in full

Each row shows the points a factor moved, what drove it, and the studies behind its weight.

PointsFactorAffects

-27.4
Purine LoadFlare risk
150 mg of purines per 100 g, weighted 1.25x as a seafood source and 1.0x for the typical portion: 188 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
Flare risk
-4.5
Saturated FatLong-term
3 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
Long-term
-4
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
Long-term
+4
Omega-3 (EPA+DHA)Flare risk
0.850 g of EPA and DHA omega-3 per 100 g, with no portion adjustment. Omega-3 is linked to fewer recurrent flares.
Evidence: Zhang M 2019, Arthritis Rheumatol
Flare risk
-3.7
Calorie DensityLong-term
208 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
Long-term
-3.5
SodiumLong-term
307 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
Long-term
+0.8
MagnesiumLong-term
30 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
Long-term
-0.4
Heme IronLong-term
0.44 mg of iron per 100 g, of which about 40% is heme iron in seafood foods, with no portion adjustment.
Evidence: Li R 2018, Asia Pac J Clin Nutr
Long-term
+0.2
FolateLong-term
19 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
Long-term
+0.1
Vitamin CLong-term
1.1 mg of vitamin C per 100 g, with no portion adjustment. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
Long-term

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Common questions

About fish, baked or broiled

Look up any food's Food Index score

Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.

Browse every food How scoring works

Fish, baked or broiled

Food Index score

Fish, baked or broiledModerate

Nutrition and portions

Nutrition Facts

Common portions

Where the purine figure comes from

Every factor, in full

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