Top 10 Foods Highest in Histidine

Written by Daisy Whitbread, MScN
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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 recommended daily intake 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.


A pork chop

#1: Pork Chops

Histidine
in 1 Pork Chop
Histidine
per 100g
Histidine
per 200 Calories
2225mg
(318% RDI)
1080mg
(154% RDI)
847mg
(121% RDI)
Source: Nutrition Facts for Pork Chops (With Fat)
Other Pork Cuts High in Histidine
-227% RDI in a cup of lean roast ham
-133% RDI in a bratwurst
-72% RDI in 3 slices of bacon
A steak on a plate

#2: Beef (Skirt Steak)

Histidine
per 6oz Steak
Histidine
per 100g
Histidine
per 200 Calories
2198mg
(314% RDI)
1293mg
(185% RDI)
965mg
(138% RDI)
Source: Nutrition Facts for Skirt Steak
Other Red Meat High in Histidine
-147% RDI in 3oz of lamb roast
-138% RDI in 3oz of beef roast
-101% RDI in a 3oz hamburger
A roast chicken

#3: Lean Chicken Breast

Histidine
in a 6oz Breast
Histidine
per 100g
Histidine
per 200 Calories
2032mg
(290% RDI)
1195mg
(171% RDI)
1522mg
(217% RDI)
Source: Nutrition Facts for Lean Chicken Breast (Cooked)
Other Poultry High in Histidine
-262% RDI in a roast chicken leg
-99% RDI in 3oz of turkey roast
-93% RDI in a 3oz turkey patty
Tuna Fillet

#4: Tuna

Histidine
in a 6oz Fillet
Histidine
per 100g
Histidine
per 200 Calories
1496mg
(214% RDI)
880mg
(126% RDI)
957mg
(137% RDI)
Source: Nutrition Facts for Bluefin Tuna (Cooked)
Other Fish High in Histidine
-188% RDI in a 6oz snapper fillet
-182% RDI in a 6oz salmon fillet
-173% RDI in a 6oz cod fillet

See all fish high in histidine.
A block of tofu

#5: Firm Tofu

Histidine
per Cup
Histidine
per 100g
Histidine
per 200 Calories
1086mg
(155% RDI)
431mg
(62% RDI)
599mg
(86% RDI)
Source: Nutrition Facts for Firm Tofu
-110% RDI per cup of boiled soybeans
Navy Beans

#6: Canned Navy Beans

Histidine
per Cup
Histidine
per 100g
Histidine
per 200 Calories
542mg
(77% RDI)
207mg
(30% RDI)
366mg
(52% RDI)
Source: Nutrition Facts for Canned Navy Beans
Other Beans High in Histidine
-72% RDI per cup of lentils
-67% RDI per cup of kidney beans
-64% RDI per cup of white beans

See all beans high in histidine.
A glass of milk

#7: Milk

Histidine
per 16oz Glass
Histidine
per 100g
Histidine
per 200 Calories
500mg
(71% RDI)
102mg
(15% RDI)
600mg
(86% RDI)
Source: Nutrition Facts for Skim Milk
Other Dairy High in Histidine
-82% RDI per 1/2 cup of ricotta
-56% RDI per oz of grated parmesan
-50% RDI per cup of yogurt

See all dairy foods high in histidine.
Squash and Pumpkin Seeds

#8: Seeds (Squash and Pumpkin Seeds)

Histidine
per 1oz Handful
Histidine
per 100g
Histidine
per 200 Calories
219mg
(31% RDI)
770mg
(110% RDI)
268mg
(38% RDI)
Source: Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted)
Other Nuts and Seeds High in Histidine
-39% RDI per oz of hemp seeds
-22% RDI per oz of almonds
-22% RDI per oz of sunflower seeds
-22% RDI per oz of pistachio nuts
-22% RDI per oz of chia seeds
-19% RDI per oz of flax seeds

See all nuts and seeds high in histidine.
Whole Wheat Spaghetti

#9: Whole Wheat Pasta

Histidine
per Cup
Histidine
per 100g
Histidine
per 200 Calories
164mg
(23% RDI)
140mg
(20% RDI)
188mg
(27% RDI)
Source: Nutrition Facts for Whole Wheat Pasta
Other Grains High in Histidine
-36% RDI per cup of kamut
-34% RDI per cup of quinoa
-32% RDI per cup of teff
-19% RDI per cup of brown rice
-18% RDI per cup of oatmeal

See all grains high in histidine.
Eggs

#10: Eggs

Histidine
in 1 Large Egg
Histidine
per 100g
Histidine
per 200 Calories
149mg
(21% RDI)
298mg
(43% RDI)
385mg
(55% RDI)
Source: Nutrition Facts for Hard Boiled Eggs

More Histidine Rich Foods

FoodServingHistidine
#1 Subway Tuna Subper 6 inch sub232% RDI
(1626mg)
#2 Kielbasa Sausageper large link189% RDI
(1321mg)
#3 Cooked Eelper 5.6oz fillet158% RDI
(1107mg)
#4 Soy Based Protein Powderper 2oz scoup97% RDI
(680mg)
#5 Toasted Wheat Germper oz33% RDI
(230mg)
#6 Canned Eastern Oysters1 cup (drained)31% RDI
(220mg)
#7 Gelatinper 1oz package26% RDI
(185mg)
#8 Peanut Butterper 2 tblsp25% RDI
(178mg)
#9 Green Peasper cup cooked24% RDI
(168mg)
#10 Fish Roe (Ikura, Caviar)per tblsp12% RDI
(85mg)

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Data Sources and References

  1. NIH Pubchem Histadine Entry
  2. USDA National Nutrient Database for Standard Reference, Release 28.
  3. World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9