Top 10 Foods Highest in Methionine

Written by Daisy Whitbread, MScN
Top 10 Foods Highest in Methionine
Methionine is an essential amino acid involved in the creation of cartilage and may also help prevent hair loss and strengthen nails. A deficiency of methionine can lead to inflammation of the liver (steatohepatitis), anemia, and greying hair. However, a diet low in methionine may also extend lifespan and reduce risk of cancer. High methionine foods include nuts, beef, lamb, cheese, turkey, pork, fish, shellfish, soy, eggs, dairy, and beans. For people looking to build muscle, the bioavailability of methionine is greater in animal foods, particularly dairy. Soy and beans, while a source of methionine, may be suboptimal, though more research needs to be done. The recommended daily intake for methionine is 10.4mg per kilogram of body weight, or 4.5mg per pound. A person weighting 70kg (~154 pounds) should consume around 728mg of methionine per day. 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.

#1: Brazil Nuts
Methionine 100g Per cup (133g)Per ounce (28g)
1124mg (154% RDI)1495mg (205% RDI)315mg (43% RDI)
Other Nuts & Seeds High in Methionine (%RDI per ounce): Sesame Seeds (34%), Watermelon Seeds (32%), Pumpkin Seeds & Chia Seeds (23%), Sunflower Seeds (19%), Flaxseeds (14%), Pistachio Nuts (13%), and Cashew Nuts (11%). Click to see complete nutrition facts.



#2: Lean Beef & Lamb (Roast Beef)
Methionine 100g Per piece (296g)Per 3oz (85g)
981mg (135% RDI)2904mg (399% RDI)834mg (115% RDI)
Other Beef & Lamb Cuts High in Methionine (%RDI per 3oz, cooked): New Zealand Beef (133%), New Zealand Lamb (127%), Grilled Steak (113%), Beef Pot Roast & Beef Ribs (108%), Lamb Shoulder (106%), Beef Tenderloin (104%), and Australian Lamb (102%). Click to see complete nutrition facts.



#3: Cheese (Parmesan)
Methionine 100g Per ounce (28g)Per cubic inch (10g)
958mg (132% RDI)268mg (37% RDI)96mg (13% RDI)
Other Cheeses High in Methionine (%RDI per ounce): Romano (33%), Gruyere (32%), Hard Goat's Cheese (31%), Swiss (30%), Edam (28%), Reduced Fat Mozzarella (26%), Colby (24%), and Low Fat Cottage Cheese (15%). Click to see complete nutrition facts.



#4: Turkey & Chicken (Chicken Breast, cooked)
Methionine 100g Per 1/2 breast (86g)Per 3oz (85g)
925mg (127% RDI)796mg (109% RDI)786mg (108% RDI)
Other Turkey & Chicken Cuts High in Methionine (%RDI per 3oz, cooked): Fat Free Ground Turkey (109%), Chicken Stewing Meat & Chicken Wing (99%), Turkey Breast & Ground Turkey (94%), Chicken Drumsticks & Turkey Leg (93%), Turkey Drumsticks & Wings (92%). Click to see complete nutrition facts.



#5: Pork (Sirloin, cooked)
Methionine 100g Per piece (609g)Per 3oz (85g)
853mg (117% RDI)5195mg (714% RDI)725mg (100% RDI)
Other Pork Cuts High in Methionine (%RDI per 3oz, cooked): Bacon (125%), Pork Chops & Lean Ground Pork (99%), Pork Tenderloin & Ribs (94%), and Ham (92%). Click to see complete nutrition facts.



#6: Fish & Shellfish (Tuna, cooked)
Methionine 100g Per 1/2 fillet (154g)Per 3oz (85g)
835mg (115% RDI)1286mg (177% RDI)710mg (98% RDI)
Other Fish & Shellfish High in Methionine (%RDI per 3oz, cooked): Salmon (96%), Snapper (91%), Mackerel (90%), Halibut (87%), Pollock & Mullet & Crab (86%), Seabass (82%), Shrimp (78%), Clams (67%), Mussels (63%), and Crayfish (58%). Click to see complete nutrition facts.



#7: Soybeans (Roasted)
Methionine 100g Per cup (93g)Per ounce (28g)
534mg (73% RDI)497mg (68% RDI)150mg (20% RDI)
Other Soya Foods High in Methionine (%RDI per ounce): Dried Frozen Tofu (Koyadofu) (24%), Soychips (15%), Boiled Soybeans & Fried Tofu (9%), Natto (8%), and Tempeh (7%). Click to see complete nutrition facts.



#8: Eggs (Hard Boiled)
Methionine 100g Per cup, chopped (136g)Per egg (50g)
392mg (54% RDI)533mg (73% RDI)196mg (27% RDI)
Other Eggs High in Methionine (%RDI per egg): Omelette (27%), Raw Egg, Poached Egg & Fried Egg (26%), Scrambled Egg (25%), Egg White (18%), and Egg Yolk (9%). Click to see complete nutrition facts.



#9: Dairy (Yogurt, plain)
Methionine 100g Per cup (245g)Per container (170g)
169mg (23% RDI)414mg (57% RDI)287mg (39% RDI)
Other Dairy Products High in Methionine (%RDI per cup): Low Fat Yogurt (52%), Skimmed Milk (30%), Semi-skimmed Milk (29%), Whole Milk & Buttermilk (28%), and Sour Cream (21%). Click to see complete nutrition facts.



#10: Beans (White, cooked)
Methionine 100g Per cup (179g)Per tablespoon (11g)
146mg (20% RDI)261mg (36% RDI)16mg (2% RDI)
Other Beans High in Methionine (%RDI per cup, cooked): Cranberry (Roman) Beans (34%), Pink Beans (32%), Black Beans & Black Turtle Beans (31%), Navy Beans (28%), Pinto Beans & Kidney Beans (27%), and Chickpeas (26%). Click to see complete nutrition facts.

Extended list of Methionine Rich Foods

Dried Fish (Cod)1859mg (255% RDI) per 100 gram serving1478mg (204% RDI) per piece (80 grams)521mg (72% RDI) per ounce (28 grams)Click to see complete nutrition facts for Dried Fish
Spirulina1149mg (158% RDI) per 100 gram serving1287mg (177% RDI) per cup (112 grams)80mg (11% RDI) per tablespoon (7 grams)Click to see complete nutrition facts for Spirulina
Canned Fish (Tuna)862mg (118% RDI) per 100 gram serving1474mg (202% RDI) per can (171 grams)733mg (101% RDI) per 3oz (85 grams)Click to see complete nutrition facts for Canned Fish
Veal (Cooked)857mg (118% RDI) per 100 gram serving2288mg (314% RDI) per piece (267 grams)728mg (100% RDI) per 3oz (85 grams)Click to see complete nutrition facts for Veal
Game (Venison, cooked)837mg (115% RDI) per 100 gram serving2452mg (337% RDI) per roast (293 grams)711mg (98% RDI) per 3oz (85 grams)Click to see complete nutrition facts for Game
Goose & Duck (Goose, cooked)783mg (108% RDI) per 100 gram serving4628mg (636% RDI) per 1/2 goose (591 grams)1120mg (154% RDI) per unit (143 grams)Click to see complete nutrition facts for Goose & Duck
Caviar 646mg (89% RDI) per 100 gram serving181mg (25% RDI) per ounce (28 grams)103mg (14% RDI) per tablespoon (16 grams)Click to see complete nutrition facts for Caviar
Peanuts 291mg (40% RDI) per 100 gram serving425mg (58% RDI) per cup (146 grams)81mg (11% RDI) per ounce (28 grams)Click to see complete nutrition facts for Peanuts
Almonds 157mg (22% RDI) per 100 gram serving225mg (31% RDI) per cup (143 grams)44mg (6% RDI) per ounce (28 grams)Click to see complete nutrition facts for Almonds
Whelks (Cooked) 1205mg (166% RDI) per 100 gram serving1024mg (141% RDI) per 3oz (85 grams)Click to see complete nutrition facts for Whelks
Protein Powder (Soy Based) 722mg (99% RDI) per 100 gram serving325mg (45% RDI) per scoop (45 grams)Click to see complete nutrition facts for Protein Powder
Bratwurst (Cooked) 725mg (99% RDI) per 100 gram serving615mg (84% RDI) per link (85 grams)Click to see complete nutrition facts for Bratwurst
Wheat Germ 456mg (63% RDI) per 100 gram serving524mg (72% RDI) per cup (115 grams)Click to see complete nutrition facts for Wheat Germ
Teff (Cooked) 125mg (17% RDI) per 100 gram serving315mg (43% RDI) per cup (252 grams)Click to see complete nutrition facts for Teff
Quinoa (Cooked) 96mg (13% RDI) per 100 gram serving178mg (24% RDI) per cup (185 grams)Click to see complete nutrition facts for Quinoa

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 27.