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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.


#1: Pork Chops
Histidine in 1 Pork ChopHistidine per 100g
2225mg (318% RDI)1080mg (154% RDI)
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
Click to see complete nutrition facts.



#2: Beef (Skirt Steak)
Histidine per 6oz SteakHistidine per 100g
2198mg (314% RDI)1293mg (185% RDI)
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
Click to see complete nutrition facts.



#3: Lean Chicken Breast
Histidine in a 6oz BreastHistidine per 100g
2032mg (290% RDI)1195mg (171% RDI)
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
Click to see complete nutrition facts.



#4: Tuna
Histidine in a 6oz FilletHistidine per 100g
1496mg (214% RDI)880mg (126% RDI)
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.
Click to see complete nutrition facts.



#5: Firm Tofu
Histidine per CupHistidine per 100g
1086mg (155% RDI)431mg (62% RDI)
-110% RDI per cup of boiled soybeans
Click to see complete nutrition facts.



#6: Canned Navy Beans
Histidine per CupHistidine per 100g
542mg (77% RDI)207mg (30% RDI)
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.
Click to see complete nutrition facts.



#7: Milk
Histidine per 16oz GlassHistidine per 100g
500mg (71% RDI)102mg (15% RDI)
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.
Click to see complete nutrition facts.



#8: Seeds (Squash and Pumpkin Seeds)
Histidine per 1oz HandfulHistidine per 100g
219mg (31% RDI)770mg (110% RDI)
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.
Click to see complete nutrition facts.



#9: Whole Wheat Pasta
Histidine per CupHistidine per 100g
164mg (23% RDI)140mg (20% RDI)
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.
Click to see complete nutrition facts.



Eggs

#10: Eggs

Histidine in 1 Large EggHistidine per 100g
149mg (21% RDI)298mg (43% RDI)
Source: Click to see complete nutrition facts.

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
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