Do Eggs Belong in a Gout Diet?

Eggs!!! We all love them and we all eat them! Scrambled, hard-boiled, sunny-side-up, you name it! But are they good for the gout sufferer? Almost all eggs contain omega-3 fats and it all depends how the hens were fed by the farmer. How much omega-3s did the chickens ingest before laying them will determine how much omega-3 content those eggs carry. Eggs are also a rich source of protein low in purines so that is good for us gout sufferers.

Furthermore, eggs carry all of the B vitamins from B1 to B12 including choline, biotin and folic acid. No other food has a higher concentration of choline than eggs. An adult woman needs 425 mg of choline in her diet a day and man needs 550 mg a day. One egg provides 100 mg of choline.

Choline helps keep your cell membranes working properly, plays a role in nerve communications, prevents the buildup of homocysteine in your blood which can lead to heart disease and helps reduce chronic inflammation. Eggs are also low in calories; two eggs typically provide only 150-175 calories!

If we want to replace a meal without eating meat, eggs are a great substitute for that meal since eggs like meat is high in protein and may help control uric acid levels for you. Don’t forget not to be a glutton and go eating eggs every day, 1 to 6 eggs a week is perfectly fine. Why? Because eggs are high in fat, eating them, everyday will cause you some health problems down the road! Remember that eggs are animal based since they come from animal, so in that sense you must limit them in your diet unlike complex carbohydrates which burn clean and you can eat all the time.

Eggs need to be limited in your daily diet since fat is #1 killer in the US which you can read more about in my ebook Gout and You: The Ultimate Gout Diet & Cookbook. Eggs tend to get a bad rap since it is often eaten in the US during breakfast and is usually fried! In addition, it is regularly consumed with bacon, ham, sausage which are all high in fat! So it gets added in the mix that it may cause you cardiovascular disease and cholesterol. Did you know when you fry your eggs you increase your LDL (bad cholesterol) and when you boil your eggs, you actually increase your HDL (good cholesterol)?

Tart Cherry Extract for Gout

What is The Best Way to Eat Your Eggs?

Unfortunately there is only one way to eat your eggs and that is hard-boiled. I know this is a bummer to learn for most of you including myself since I used to love eating my eggs sunny-side-up. Putting your eggs on the pan and frying them either sunny-side-up or scrambled even though some health gurus say “add some olive oil”, “it’ll be healthy”, is a big no-no! Don’t do it!

By frying the eggs in butter, Pam, olive oil or any other type of oil, you increase the free radicals which causes diseases and eventually destroys your health. I repeat, the only way to eat your eggs from now on is boiled. Besides eating your eggs boiled is how you get all the nutrients that an egg provides. So let’s cut the bullshit that health gurus tell you! And don’t go eating just the egg white or just the egg yolk, eat both!

Yes, the egg yolk is where all the fat is but that’s where all the healthy minerals and vitamins are in like omega-3s, carotenoids, vitamins A, B5, B6, B12D, E, K, folate, choline, calcium, phosphorus, zinc, copper, iron and manganese! The egg yolk is richer than the egg white, so don’t skimp out of it! Finally, you can also have your eggs poached, boiling them in hot water, add some white vinegar so it can help the egg stay together and then add it to your whole wheat toast, as long as your eggs are not fried, you are fine!

How Should I Buy My Eggs?

The best way to buy your eggs is from a farm if possible. Speak to the farmer and find out how the chickens were raised and fed. The best quality eggs are the ones that are “pasture-raised” or “pastured” but you may even see terms like “free-range” or “cage-free” on the packaging. What this means is that the chickens were raised outdoors in a pasture setting.

These are by far the best tasting and nutritionally rich eggs you can eat! I remember when I was 8 years old and I visited my grand-mother’s village in Cephalonia, population of 22. She showed me the entire process of a chicken carrying her eggs and we use to visit her nest everyday to check up on her until she laid them until the time was right for the chicks to come out! Wow!

What an experience to see 12 chicks running around my grand-mother’s garden and what a taste those eggs had compared to the junk you get at the supermarket. Hard-boiled eggs should be part of a gout diet. Personally I love adding them in my salad for supper or cutting them up in slices adding them to a sandwich. Make sure to eat a pair of hard-boiled eggs at least once a week.

Posted by Spiro Koulouris

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    54 replies to "Gout and Eggs"

    • Kagan Keskin

      Dear Koulouris,
      Thank you very much for making this site and guiding people. I would also like to share my experiences. I have suffered from attacks for about 4 years. I had 7-8 attacks. Doctors looked at uric acid when he had an attack, but when he had an attack, the uric acid values ​​were already low. It is necessary to consult with specialist doctors in this field, not practitioners.

      I used allupurinol but it was not the solution I wanted. Moreover, they wanted me to use colchicine every day. I chose to struggle by controlling my meals. I started eliminating food. I had a uric acid test done after each elimination. Maybe it can help readers:

      The egg did not raise my uric acid. What I suspected was fatty foods (specially nuts) and coffee. There is a lot of misinformation about coffee on the internet. But I also learned that caffeine is an alkaloid type of purine. It’s better to consume less.
      My uric acid, which was 9.60, dropped to 8.00 in 35 days.
      I cut out dairy products, nuts, all fatty foods, and coffee. I ate 2 eggs every day, sometimes I didn’t eat the yellow part of one. I drank 1-2 cups of green tea or other herbal teas a day. I just added some Peas to my meals. I drank 2-3 liters of natural spring water with a PH of 8.22 (it was naturally the highest pH water I could find). Since there are many olive varieties in Turkey, I used to consume green olives for breakfast a lot. I also changed this and consumed only 4-5 green olives. But my wife always used olive oil in cooking. I preferred the pilaf made with Basmati rice and the grechka pilaf. I ate small amounts of watermelon, cherries and apricots. I consumed a lot of vegetables such as arugula, cress, parsley, zucchini, green onions and eggplant. In addition to these, I ate a lot of tomatoes, cucumbers and red cabbage. I did not drink vinegar or lemon water, although some recommendations were presented as helpful. This was my diet. Gout can develop differently for everyone. What I write is for informational purposes only. You should make the best decision together with your doctor.

      Have a healthy day.

    • Bill Cavanagh

      I have read eggs are poorly promoted. The HDL in eggs combines with the LDL that lines the arteries, to flush the LDL, bad cholesterol, out of the body via the bile, through the liver and passed when we go to the bathroom. Didn’t realize frying eggs was no good for the Gout, I’ll will start to boil this morning. Thanks, Bill
      PS just recently had a Gout flair up after eating seafood too often. Previously tried all the medications only after eating cherries after every meal did Gout go away. Back on allopurinol always on cherries will stop eating seafood

    • Kim

      I thought I ate too many eggs, guess I need to eat more.

    • M Asfand Yar Khan

      I am a medical student. For the last 3 weeks I was having pain in cervical and thoracic regions, so went to doctor and all blood test are recommended like blood sugar, esr and uric acid etc even MRI. Everthing was normal except my uric acid level which was 510, so please suggest me about the best diet and other treatment for this.

      • Spiro Koulouris

        Read my post on Gout Diet and avoid meat, alcohol, sugary foods & beverages, processed foods, seafood. Drink only water, herbal teas and coffee.

      • Doris Leyba

        In addition to a gout diet you will still experience gout attacks, add uric acid pull out foods, like watermelon, Black Cherry Juice, etc.

    • Phyllis Kasper

      I do not know what to eat at all. I’m 79 & can’t exercise due to arthritis and fibromyalgia. I normally eat one egg/day, and either chicken or beef. Love sausage. No pork. Am allergic to the whole grass family, especially to gluten, so avoid grains. Also sensitive to Lectins, so most fruits and veggies are out Help!!My uric acid is 6.

      • Spiro Koulouris

        Skip the sausage Phyllis, processed meats are the worse for your health. Try and visit a nutritionist who will take note of your allergies and sensitivities to certain types of foods and fix you a plan that you can follow. Try gluten free breads, pastas and rices, try and replace animal protein with beans. Good luck!

        • Doris Leyba

          Loved beans, great sub for meat, couldnt understand why I was still getting gout attacks; the reason BEANS one needs to eat them but they are a gout no, no. Exercise helps to control the fat from the foods that do not have high purines. Cauliflower (sp ck) isnt great for gout either.

      • Doris Leyba

        Oh No! Phyllis Kasper exercise is the best thing, the oldest woman in our fitness class is 83. Keeping your muscle stengthened helps to cope with “Arthur” particularly gout, is what I have; even walking is exercise, just DO It! Nike is correct. lol

    • taherk

      Hi, I recently got my blood test reports which is 7.3, I consume 4 boiled eggs (2 whole,2 white only) everyday after workout. I lift heavy weights and my doctor said that my uric acid level is high. I am 18 years of age. Any advice? My activity level is high so I am wondering if I should reduce my eggs intake daily.

      • Spiro Koulouris

        Yeah that’s too much fat for your body. Fat should consist of 10% of your daily calories just like protein. 2 eggs is more than enough in one day and then remember you can’t go eating any more fat for the rest of the day, so no cheese, butter, yogurt, milk etc…

    • Dan

      Is it ok to scramble eggs without adding them on a nonstick pan? I crack three eggs in a pan with no oil or anything and then I mix them together until they are like scrambled eggs. Very tasty and easy. Sometimes I add some chicken breast that I chunked up.

    • Dikron

      Hi Spiro,

      Glad I found you. Wealth of info. Maybe too much. I love eggs too, but for me it’s also an easy solution to a meal (3 eggs to a sitting and 2-4 times a week.) Unfortunately, I prefer scramble, with olive oil – liberally. I don’t eat a lot of red meat anyway. Do eat some fish and a lot of chicken.

      What I wonder about is how to get in the required number of meals a day with such a restricted list of options. Is there a good sample menu plan. Also, I see a lot of contridiction out there regarding what to eat (i.e. mayo clinic has tuna on list to avoid others say it’s okay.) What is your take on nuts, what kind, how much, how often? Is each person supposed to do a trial and error to see what does and does not effect him? Thanks and sorry for all the questions.

      • Spiro Koulouris

        Hi Dikron!

        Basically you need to eat 80% of your daily calories as complex carbohydrates such as fresh vegetables, legumes, beans, 100% whole grain breads, pastas and rices. There are a gazillion delicious recipes that you can prepare and will make you feel full online.

        10% of your daily calories should be protein as in lean cuts of beef, turkey, chicken breast and fish. Finally, the last 10% of your daily calories should be fat as in yogurt, milk, cheese, eggs, butter etc…So I recommend you eat your eggs boiled and not scrambled. It’s the cooking oil that raises uric acid levels plus it’s gonna raise your cholesterol. If you really enjoy it just have it once a blue moon. Everything takes effort and discipline when it comes to changing your diet.

        To answer your question about nuts, you can have a handful of them a day. Try and eat them raw with no vegetable oil on them and salt.

    • Idris

      Hi Spiro!

      I have gout and I really really just can’t give up eating meat. Please need advice on the wisest meat choice I can take best for gout. I’m thinking of cow skin or turkey/duck. What do you think?

      • Spiro Koulouris

        Stick to lean meats, best are chicken breast and turkey. Lean beef and lamb. No pork or processed meats like sausages, hot dogs, cold cuts etc..

    • Ganesh

      Does smoking affect gout I have uric acid level 8.4?

    • Butch

      Hi Spiro!

      I have hypertension and I’m suffering pain in my knee, hips and even my fingers. My uric acid result is 10.6 . This tart cherry product can reduce my uric. I’m planning to purchase . I’m here in Riyadh Saudi Arabia.

      thank you

    • Dave

      How about scrambeld eggs using water not grease. [ with brocolli ]

      • Spiro Koulouris

        If you really enjoy scrambled eggs and it’s your favourite way to eat it, then yes water is the best option and adding broccoli doesn’t hurt. Enjoy!

    • Marleo Hernandez

      Hello, Sir I’m a gout sufferer, what kind of egg is good for me? White egg or organic egg is good for me or both of them? Is milk good for me as well? And what kind of milk?

      Thank you.

      • Spiro Koulouris

        Hi Marleo!

        Organic eggs are preferable of course. As for milk, again I’d go with organic as well!

    • Beach Bum

      What about deviled eggs? What would you add to the yoke that is safe?

      • Spiro Koulouris

        Yes they are boiled eggs so that is fine. You can add mustard, mayonnaise, diced pickles, chipotle chillies, turmeric, cayenne pepper, olives, pimentos, poppyseed, thyme, cilantro, minced onion, capers, sour cream, chives…these are some of the healthiest recipes for deviled eggs I would go with!

    • Zahir

      First of all thanks to have accepted me to join the forum.

      I am 50 years old, Asian, and was diagnose with lungs sarcoidosis in 2009 in India while a checkup. But Doctor said nothing to worry about it.

      In 2013 I had kidneys stones in my kidneys and had a laser surgery in Nairobi KENYA. At that present while doing blood count they found out that the uric acid level was quiet high and they put me on Allopurinol. The doctor at that time said it was because of high protein diet.

      I have been lifting weight since 1992 and used to take supplements like whey protein, vitamins, etc.. But he Doctor said to me to stop taking the supplements and I had too. I kept on producing stones every now and then, went back to Nairobi they did 24 hour urine check but nothing came up.

      In 2016 again had laser surgery to remove the stones, but in the meantime I used to expel them.

      Still after 2016 I am having kidney stones trying to drink plenty of water, Apple Cider Vinegar in water, sometimes for about ten days morning and night lemon and olive oil.

      Recently my wife who’s in Canada she googles and found out about chanca piedra tablets and in liquids I am taking those for the moment.

      I had a recent gout attack although I was on Zylloric for a few months.

      I had some attacks but always involved one foot but this time booth of the feet, the right was in pain and a bit in left too.

      So went to see the Doctor he did blood count and found out the uric acid level normal, but still sign were there that that was gout attack. He gave me to tale collcichine 1 mg, 2 tablets per day, and diclofenac also twice a day.

      Need to ask you advices what should I do???

      Are avocadoes, banana, pineapple, brown bread, coffee 2 cups only or ginger tea also two cups, without sugar, eggs bad for you?

      Let me know Sir and THANK YOU VERY MUCH.

      I leave in a small country called BURUNDI capital is Bujumbura in Central Africa since my birth.

      Very Respectfully,


      • Spiro Koulouris

        Hi Zahir!

        Thank you for your email!

        Your question is about this question: “Are avocadoes, banana, pineapple, brown bread, coffee 2 cups only or ginger tea also two cups, without sugar, eggs bad for you?”

        Avocadoes are fine, bananas are fine, pineapple is fine, brown bread should be 100% whole grain bread and not just flour only. Coffee is fine, read my post on gout and coffee, it helps cleanse the liver. Ginger is fantastic! Again helps with inflammation. Eggs you can only eat boiled. Not fried or scrambled, poached is fine too.

        Good luck!


    • […] Eggs in a Gout Diet […]

    • Wayne

      I am currently trying to narrow down suitable foods. The use of eggs for gout seems to vary in searches, many seem to say their gout is exacerbated by eating eggs.

      Maybe the PH levels might contribute?
      Eggs, White 7.0 – 9.0 – Yolk 6.4

      • T

        Some sites vary. They go by old news.

        I mean, this very site says pigs are dirty when they’re famously clean!

        But to think that’s how they end up on the plate is not scientific.

        Eggs are safe generally. Same tomatoes, chicken… You’ll be fine.

        Beware of disinformation. No two gout websites tell you the same thing.

    • calvaise mcphee

      If you purchase eggs in the food store would Eggland be a good product. Since I don’t live near a farm I need to know.

    • Carol

      How about soft boiled eggs? You can still have hot eggs. Is this OK?

      • Spiro Koulouris

        Hi Carol!

        Yes best way to eat your eggs is soft boiled. That’s how I eat my eggs!

    • Mike H

      “Eggs need to be limited in your daily diet since fat is #1 killer in the US which you can read more about in my ebook Gout and You: The Ultimate Gout Diet & Cookbook.”

      Wrong as pointed out by other comments. Obesity (heart disease, type 2 etc.)is the #1 killer and it is caused by not eating enough saturated animal fats and eating too many carbohydrates and proteins that the body converts into fat.

      • Spiro Koulouris

        Hi Mike!

        You are correct that heart disease is #1 killer but the main cause of these diseases if fat with sugar a close 2nd.

    • Bob

      No mention here of a critical egg factor. Anti-biotic free! And I don’t buy into the idea that the only way to eat an egg is hard boiled. Soft boiled, fried with low heat in a non-stick pan, same with scrambled – I think we are getting a little obsessed. JMO.

      • Spiro Koulouris

        Hi Bob!

        Cholesterol, cholesterol, cholesterol when you fry even in low heat, sure less free-radicals with low heat and non-stick pan (which is toxic by the way), less fat and cholesterol when they are scrambled, but nothing beats soft boiled. That’s the truth and it’s common sense.

        • P Phan

          so if non stick pans are toxic, which type of pan should we use to cook? ( new too cooking and new to gout)

          • Spiro Koulouris

            Best not to cook with pans since it is almost like frying your food, yes it is not considered deep frying but heating your food very high is bad for not only for your gout but for your overall health. If you do it occassionally, best to use some butter, the old-fashioned way. Butter is a healthy fat.

            • P Phan

              Thank you!

            • Krista

              Tin lined copper pans are non stick and non reactive. They should be handled with care to not destroy the tin lining. On the bright side, when tin wears off of pans, they can be retinned. Non stick coated pans may add undesireable chemicals to your food especially when scratched and cannot be refinished so must be discarded. Copper with tin lining is the way to go.

    • Andrew

      is ok to buy eggs from a supermaket, or is this the worst place.



      • Spiro Koulouris

        Hi Andrew!

        Yes you can, but try and pick eggs from chickens raised organically!

    • D R Rivera

      Be careful of labels… some eggs are labeled cage free but are factory farms with open floor barn. So make sure the chickens are out in pasture. Amish here in Lancaster PA built these wonderful rolling pens to protect hens yet freedom to roll pens around fields.

      Ever since I ate theses eggs everyday my blood pressure is down to normal and cholesterol is good. I enjoy them over easy due to fact that over cooking yolk degrades the nutrients. I make sure the white is cooked though…hard cooked eggs are good too never boil them though (simmer 11-15 mins) God Bless!

    • william

      Eggs ARE the perfect food !!the healthies food , i have two/four eggs a day ,my cholesterol is 3.2,, they contain ALL the vit B’s you need and a substancial food especially if on a diet ,and whats the first always solid food always given to a young baby ? yes !! A soft boiled egg !!

    • […] and beef compared to those who were not diagnosed with gout. They also stated that consumption of eggs, nuts, seeds and whole grains were not associated with an increased risk of gout. What I have been […]

    • […] What about eggs and gout? […]

    • Marco B

      I can’t believe you are saying eggs everyday will cause problems down the line. This is inaccurate and also far far from the truth. In fact studies have shown that eggs each day can even lower your cholesterol levels and be a great part of optimum health!!

      • Jim M.

        I agree. Consumption of sugar, not fat, is “#1 killer in the US.”

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