Top 10 Foods Highest in Lysine

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Top 10 Foods Highest in Lysine

Lysine is an essential amino acid involved in the creation of collagen (1) and retention of calcium. (2)

Lysine may also help alleviate herpes simplex infections, and reduce the recurrence of cold sores. This is especially true when the ratio of lysine to argnine is high. Excess amounts of the amino acid arginine antagonizes (blocks) the effects of lysine on the body, and can create a lysine deficiency. Furthermore, lysine needs adequate amounts of vitamin B1, B2, B6, vitamin C, glutamic acid, and iron to be absorbed. (2). For more see the list of foods highest in lysine and lowest in argnine.

A deficiency of lysine can lead to tiredness, inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss, anemia and reproductive problems. (2,3) Further, low lysine levels have been found in people with Parkinson's, hypothyroidism, kidney disease, asthma, and depression. (2)

High lysine foods include lean beef, chicken, pork, fish, shellfish, tofu, cheese, milk, beans, lentils, and peas. The reference dietary intake (RDI) for lysine is 30mg per kilogram of body weight or 13.6mg per pound. A person weighing 70kg (~154 pounds) should consume around 2100mg of lysine per day. (5)

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

List of High Lysine Foods

A steak on a plate1 Beef (Skirt Steak)
Lysine
per 6oz Steak		Lysine
per 100g		Lysine
per 200 Calories
5619mg
(268% RDI)		3305mg
(157% RDI)		2466mg
(117% RDI)
Nutrition Facts for Skirt Steak. (Source)

More Red Meat High in Lysine

  • 127% RDI in 3oz lamb roast
  • 105% RDI per 3oz top round steak
  • 105% RDI per 3oz buffalo steak

See all meats high in lysine.

A roast chicken2 Lean Chicken Breast
Lysine
in a 6oz Breast		Lysine
per 100g		Lysine
per 200 Calories
5241mg
(250% RDI)		3083mg
(147% RDI)		3927mg
(187% RDI)
Nutrition Facts for Lean Chicken Breast (Cooked). (Source)

More Poultry High in Protein

  • 272% RDI in a roasted chicken leg
  • 229% RDI in 6oz of ground turkey
  • 180% RDI in 6oz of turkey breast
  • 154% RDI per cup of light chicken meat
  • 136% RDI in a roasted chicken thigh

See all meats high in lysine.

A pork chop3 Lean Pork Chops
Lysine
in a 6oz Chop		Lysine
per 100g		Lysine
per 200 Calories
4687mg
(223% RDI)		2757mg
(131% RDI)		2828mg
(135% RDI)
Nutrition Facts for Pork Chops (Lean). (Source)

More Pork Products High in Lysine

  • 170% RDI per cup of lean ham
  • 128% RDI per rack of pork ribs
  • 100% RDI in a 3oz pork bratwurst
  • 98% RDI per 3oz roast pork tenderloin
  • 94% RDI per 3oz of ground pork

See all meats high in lysine.

Tuna Fillet4 Tuna
Lysine
in a 6oz Fillet		Lysine
per 100g		Lysine
per 200 Calories
4670mg
(222% RDI)		2747mg
(131% RDI)		2986mg
(142% RDI)
Nutrition Facts for Bluefin Tuna (Cooked). (Source)

More Fish High in Lysine

  • 208% RDI per 6oz salmon fillet
  • 187% RDI per 6oz snapper fillet
  • 187% RDI per 6oz tilapia fillet
  • 180% RDI per 6oz cod fillet
  • 177% RDI per 6oz mackerel fillet

See all fish high in lysine.

King crab legs5 King Crab
Lysine
in 1 Crab Leg		Lysine
per 100g		Lysine
per 200 Calories
2257mg
(107% RDI)		1684mg
(80% RDI)		3472mg
(165% RDI)
Nutrition Facts for Alaskan King Crab. (Source)

More Shellfish High in Lysine

  • 173% RDI in 20 small clams
  • 118% RDI per dungeness crab
  • 93% RDI per 3oz of lobster
  • 90% RDI per 3oz of octopus
  • 88% RDI per 3oz of shrimp

See all fish high in lysine.

A block of tofu6 Firm Tofu
Lysine
per Cup		Lysine
per 100g		Lysine
per 200 Calories
2225mg
(106% RDI)		883mg
(42% RDI)		1226mg
(58% RDI)
Nutrition Facts for Firm Tofu. (Source)

More Soy Products High in Lysine

  • 91% RDI per cup of boiled soybeans (edamame)
  • 35% RDI per 1 oz handful of dry roasted soybeans
  • 18% RDI per tblsp of soy protein powder
  • 15% RDI per cup of soymilk
A bowl of Cottage Cheese7 Low-Fat Ricotta Cheese
Lysine
per 1/2 Cup		Lysine
per 100g		Lysine
per 200 Calories
1678mg
(80% RDI)		1353mg
(64% RDI)		1961mg
(93% RDI)
Nutrition Facts for Lowfat Ricotta. (Source)

More Cheese High in Lysine

  • 45% RDI per oz of grated parmesan
  • 40% RDI per oz of romano
  • 37% RDI per oz of gruyere
  • 36% RDI per oz of gouda
  • 36% RDI per oz of provolone
A glass of milk8 Milk
Lysine
per 16oz Glass		Lysine
per 100g		Lysine
per 200 Calories
1382mg
(66% RDI)		282mg
(13% RDI)		1659mg
(79% RDI)
Nutrition Facts for Skim Milk. (Source)
  • 60% RDI per cup of non-fat yogurt

See all dairy products high in lysine.

Navy Beans9 Canned Navy Beans
Lysine
per Cup		Lysine
per 100g		Lysine
per 200 Calories
1381mg
(66% RDI)		527mg
(25% RDI)		933mg
(44% RDI)
Nutrition Facts for Canned Navy Beans. (Source)

Other Beans and Lentils High in Lysine

  • 57% RDI per cup of white beans
  • 56% RDI per cup of split peas
  • 55% RDI per cup of red kidney beans
  • 51% RDI per cup of pinto beans
  • 50% RDI per cup of black beans

See all beans and lentils high in lysine.

Green Peas10 Green Peas
Lysine
per Cup Cooked		Lysine
per 100g		Lysine
per 200 Calories
502mg
(24% RDI)		314mg
(15% RDI)		748mg
(36% RDI)
Nutrition Facts for Cooked Green Peas. (Source)

Other Vegetables High in Lysine

  • 16% RDI per cup of cooked spinach
  • 12 RDI per cup of sweet potatoes
  • 10% RDI per cup of mushrooms

See all vegetables high in lysine.

See All 200 Foods High in Lysine

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High lysine foods include lean beef, chicken, pork, fish, shellfish, tofu, cheese, milk, beans, lentils, and peas.

More Lysine Rich Foods

FoodServingLysine
1 Soybean Sprouts
View (Source)
1 cup25% RDI
(526mg)
2 Toasted Wheat Germ
View (Source)
per oz25% RDI
(525mg)
3 Eggs
View (Source)
in 1 large egg22% RDI
(452mg)
4 Quinoa
View (Source)
per cup21% RDI
(442mg)
5 Squash and Pumpkin Seeds
View (Source)
per 1 oz handful19% RDI
(394mg)
6 Hemp Seeds
View (Source)
per oz17% RDI
(362mg)
7 Oatmeal
View (Source)
per cup15% RDI
(316mg)
8 Brussels Sprouts
View (Source)
per cup cooked9% RDI
(181mg)
9 Brown Rice
View (Source)
per cup8% RDI
(172mg)
10 Almonds
View (Source)
per 1oz handful8% RDI
(161mg)

Foods Highest in Lysine and Lowest in Arginine

FoodServingLysineArginine
1 Farmed Atlantic Salmon
View (Source)
per 6oz fillet3451mg2247mg
2 Milk
View (Source)
16oz glass1382mg470mg
3 Yogurt
View (Source)
1 cup762mg255mg
4 Swiss Cheese
View (Source)
1 oz734mg263mg
5 Cauliflower
View (Source)
1 cup chopped232mg92mg
6 Cremini Mushrooms
View (Source)
1 cup whole219mg107mg
7 Apricots
View (Source)
1 cup halves150mg70mg
8 Mangos
View (Source)
1 cup pieces109mg51mg
9 Starfruit (Carambola)
View (Source)
1 cup sliced83mg23mg
10 Papaya
View (Source)
1 cup pieces36mg15mg
For more see the ranking of all foods highest in lysine and lowest in arginine.

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 %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. 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 percent) healthy individuals and is specific to age and gender. The RDA is set by the US National Instutites of Health.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.

    • See the Guide to Recommended Daily Intakes for more information.

    Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Collagen Structure and Stability
  2. PubChem on Lysine
  3. Canadian Drug Database on L-Lysine
  4. U.S. Agricultural Research Service Food Data Central
  5. 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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