Top 10 Foods Highest in Methionine

Written by Daisy Whitbread, MScN
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Top 10 Foods Highest in Methionine

Methionine is an essential amino acid used in creating essential chemicals in the body such as homocysteine, taurine, and sulfate. (1)

Methionine can also help reduce cholesterol levels, prevent kidney stones, reduce the damage from heavy metals in the blood, counteract the toxic effects of acetaminophen, help prevent hair loss, and strengthen nails. (1)

A deficiency of methionine can lead to inflammation of the liver (steatohepatitis), anemia, and greying hair. (1,2) However, a diet low in methionine may also extend lifespan and reduce the risk of cancer. (3)

High methionine foods include turkey, beef, fish, pork, tofu, milk, cheese, nuts, beans, and whole grains like quinoa. (4)

The recommended daily intake for methionine is 10.4mg per kilogram of body weight or 4.5mg per pound. A person weighing 70kg (~154 pounds) should consume around 728mg of methionine per day. (5)

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


List of High Methionine Foods

Ground turkey on a plate

#1: Ground Turkey

Methionine
per 6oz
Methionine
per 100g
Methionine
per 200 Calories
1583mg
(217% RDI)
931mg
(128% RDI)
1233mg
(169% RDI)

More Poultry High in Methionine

-195% RDI in a 6oz chicken breast
-115% RDI in a chicken thigh
-93% RDI in a chicken drumstick
-40% RDI per 3oz chicken hotdog

See all meats high in methionine.
A steak on a plate

#2: Beef (Skirt Steak)

Methionine
per 6oz Steak
Methionine
per 100g
Methionine
per 200 Calories
1539mg
(211% RDI)
905mg
(124% RDI)
675mg
(93% RDI)

More Red Meat High in Methionine

-110% RDI per 3oz of beef stew
-106% RDI per 3oz of lamb roast
-100% RDI per 3oz of veal
-89% RDI per 3oz buffalo steak

See all meats high in methionine.
Tuna Fillet

#3: Tuna

Methionine
in a 6oz Fillet
Methionine
per 100g
Methionine
per 200 Calories
1505mg
(207% RDI)
885mg
(122% RDI)
962mg
(132% RDI)

More Fish High in Methionine

-204% RDI per 7oz grouper fillet -200% RDI per 6oz salmon fillet
-182% RDI per 6oz snapper fillet
-179% RDI per 6oz tilapia fillet
-153% RDI per 5.6oz mahi mahi fillet

See all fish high in methionine.
A pork chop

#4: Lean Pork Chops

Methionine
in a 6oz Chop
Methionine
per 100g
Methionine
per 200 Calories
1445mg
(198% RDI)
850mg
(117% RDI)
872mg
(120% RDI)

More Pork Products High in Methionine

-109% RDI per 5oz rack of ribs
-106% RDI per cup of lean ham
-85% RDI per 3oz pork bratwurst
-79% RDI per 3oz of ground pork
-55% RDI per 3oz of salami
-46% RDI per 3 slices of bacon

See all meats high in methionine.
A block of tofu

#5: Firm Tofu

Methionine
per Cup
Methionine
per 100g
Methionine
per 200 Calories
532mg
(73% RDI)
211mg
(29% RDI)
293mg
(40% RDI)

More Soy Products High in Methionine

-53% RDI per cup of boiled soybeans (edamame)
-13% RDI per cup of cooked soybean sprouts
-9% RDI per cup of soymilk
A glass of milk

#6: Milk

Methionine
per 16oz Glass
Methionine
per 100g
Methionine
per 200 Calories
431mg
(59% RDI)
88mg
(12% RDI)
518mg
(71% RDI)

More Dairy Products High in Methionine

-57% RDI per cup of yogurt
-29% RDI per cup of buttermilk
A bowl of Cottage Cheese

#7: Lowfat Ricotta Cheese

Methionine
per 1/2 Cup
Methionine
per 100g
Methionine
per 200 Calories
352mg
(48% RDI)
284mg
(39% RDI)
412mg
(57% RDI)

More Cheese High in Methionine

-37% RDI per oz of grated Parmesan
-32% RDI per oz of Gruyere
-31% RDI per oz of Swiss
-28% RDI per oz of Gouda
-28% RDI per oz of Fontina

See all dairy products high in methionine.
Brazil Nuts

#8: Brazil Nuts

Methionine
per 1 Oz Handful
Methionine
per 100g
Methionine
per 200 Calories
319mg
(44% RDI)
1124mg
(154% RDI)
341mg
(47% RDI)

More Nuts and Seeds High in Methionine

-36% RDI per oz of hemp seeds
-23% RDI per oz of squash and pumpkin seeds
-23% RDI per oz of chia seeds
-22% RDI per oz of toasted sesame seeds
-16% RDI per oz of sunflower seeds
-14% RDI per oz of flax seeds
-14% RDI per oz of cashews
-14% RDI per oz of pistachios
-11% RDI per oz of peanuts

See all nuts and seeds high in methionine.
White Beans

#9: Large White Beans

Methionine
per Cup
Methionine
per 100g
Methionine
per 200 Calories
261mg
(36% RDI)
146mg
(20% RDI)
210mg
(29% RDI)

More Beans High in Methionine

-35% RDI per cup of canned navy beans
-35% RDI per cup of kidney beans
-31% RDI per cup of black beans
-30% RDI per cup of great northern beans
-27% RDI per cup of pinto beans

See all beans and lentils high in methionine.
A bowl of quinoa

#10: Quinoa

Methionine
per Cup
Methionine
per 100g
Methionine
per 200 Calories
178mg
(24% RDI)
96mg
(13% RDI)
160mg
(22% RDI)

More Grains High in Methionine

-43% RDI per cup of teff
-27% RDI per cup of wild rice
-23% RDI per cup of kamut
-14% RDI per cup of rice
-11% RDI per cup of spaghetti

See All 200 Foods High in Methionine

Extended List of Methionine Rich Foods

FoodServingMethionine
#1 King Crab
(Source)
in 1 crab leg100% RDI
(730mg)
#2 Shrimp
(Source)
per 3oz (about 12 large shrimp)78% RDI
(565mg)
#3 Clams
(Source)
per 3oz serving67% RDI
(490mg)
#4 Eggs
(Source)
in 1 large egg27% RDI
(196mg)
#5 Green Peas
(Source)
per cup cooked18% RDI
(130mg)
#6 Sweet Potatoes
(Source)
per cup mashed17% RDI
(125mg)
#7 Lima Beans
(Source)
per cup cooked16% RDI
(116mg)
#8 Spinach
(Source)
per cup cooked14% RDI
(99mg)
#9 Sweet Corn
(Source)
per cup cooked13% RDI
(97mg)
#10 Avocados
(Source)
per avocado10% RDI
(76mg)
#11 Kiwifruit
(Source)
per cup6% RDI
(43mg)
#12 Mamey Sapote
(Source)
1 cup chopped6% RDI
(42mg)

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Data Sources and References

  1. Canadian Drug Database on Methionine
  2. Methionine Deficiency and Hepatic Injury in a Dietary Steatohepatitis Model. Dig Dis Sci. 2008 Mar; 53(3): 767–776.
  3. Methionine restriction and lifespan control.
  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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