Top 10 Foods Highest in Histidine

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Top 10 Foods Highest in Histidine

Histidine is an essential amino acid required for growth and tissue repair, blood cell production, and creation of the neurotransmitter histamine. Histidine can even help protect tissues from damage caused by radiation or heavy metals. (1)

High histidine foods include pork, beef, lamb, chicken, turkey, fish, soy, beans, milk, cheese, nuts, seeds, whole grains, and eggs. (2) The reference dietary intake (RDI) of histidine is 10mg per kilogram of body weight or 4.5mg per pound. A person weighing 70kg (~154 pounds) should consume around 700mg of histidine per day. (3)

Below is a list of the top 10 foods highest in histidine with the %RDI calculated for someone weighing 70kg (154lbs). For more high histidine foods see the extended list of histidine-rich foods.

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Printable list of foods high in histidine.

More Histidine Rich Foods

FoodServingHistidine
1. Subway Tuna Sub per 6 inch sub 232% RDI
(1626mg)
2. Kielbasa Sausage per large link 189% RDI
(1321mg)
3. Cooked Eel per 5.6oz fillet 158% RDI
(1107mg)
4. Soy Based Protein Powder per 2oz scoup 97% RDI
(680mg)
5. Toasted Wheat Germ per oz 33% RDI
(230mg)
6. Canned Eastern Oysters 1 cup (drained) 31% RDI
(220mg)
7. Gelatin per 1oz package 26% RDI
(185mg)
8. Peanut Butter per 2 tblsp 25% RDI
(178mg)
9. Green Peas per cup cooked 24% RDI
(168mg)
10. Fish Roe (Ikura, Caviar) per tblsp 12% RDI
(85mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that\'s found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It\'s more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

  1. NIH Pubchem Histadine Entry
  2. U.S. Agricultural Research Service Food Data Central
  3. World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9
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