Top 10 Foods Highest in Methionine
Written by Daisy Whitbread, MScNMethionine 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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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