Animal / meat
Steak pork
USDA description: Pork, steak, NS as to fat eaten
How steak pork scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Steak porkModerate
| Starting score | 100 |
| Purine Load | -15.8 |
| Saturated Fat | -8.5 |
| Nutrient Gaps | -8 |
| Calorie Density | -4.8 |
| Sodium | -3.6 |
| Heme Iron | -2.1 |
| 1 smaller factor | +0.6 |
| Final score | 58 |
Steak pork scores 58 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 42.8 points off a starting score of 100, and protective factors added 0.6 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.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat15.1 g
- Saturated Fat5.7 g
- Sodium317 mg
- Dietary Fiber0 g
- Total Sugars0 g
- Protein25.9 g
- Calcium26 mg
- Iron1.8 mg
- Magnesium22 mg
- Vitamin C0 mg
- Folate0 ug
- Water56.5 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 slice, any sizetypical30 g
- 1 steak, any size120 g
- 1 oz yields20 g
- 1 cubic inch17 g
- 1 cup135 g
- Quantity not specified120 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 (pork).
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.
- -15.8Flare risk
Purine LoadFlare risk
115 mg of purines per 100 g, weighted 1x as an animal source and 1.0x for the typical portion: 115 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- -8.5Long-term
Saturated FatLong-term
5.66 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -8Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 1 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
- -4.8Long-term
Calorie DensityLong-term
247 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -3.6Long-term
SodiumLong-term
317 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -2.1Long-term
Heme IronLong-term
1.78 mg of iron per 100 g, of which about 60% is heme iron in animal foods, with no portion adjustment.
Evidence: Li R 2018, Asia Pac J Clin Nutr
- +0.6Long-term
MagnesiumLong-term
22 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
Common questions
About steak pork
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.