Top 10 Foods Highest in Tryptophan
Tryptophan is an essential amino acid needed for general growth and development, the production of niacin (vitamin B3), and the neurotransmitter serotonin. Serotonin is believed to play an important role in regulating sleep and mood, which is why turkey is sometimes attributed to making people sleepy. The truth, however, is that many other foods contain as much tryptophan as turkey and do not cause drowsiness.
High tryptophan foods include chicken, turkey, red meat, pork, tofu, fish, beans, milk, nuts, seeds, oatmeal, and eggs. The recommended daily intake for tryptophan is 4mg per kilogram of body weight or 1.8mg per pound. Therefore, a person weighing 70kg (~154 pounds) should consume around 280mg of tryptophan per day.
Below is a list of the top 10 foods highest in tryptophan with the %RDI calculated for someone weighting 70kg (154lbs). For more high tryptophan foods see the extended list of tryptophan rich foods.
List of High Tryptophan Foods
#1: Lean Chicken & Turkey
| Tryptophan in a 6oz Chicken Breast | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 687mg (245% RDI) | 404mg (144% RDI) | 515mg (184% RDI) |
More Poultry High in Tryptophan
- 219% RDI (612mg) per 6oz of ground turkey
- 181% RDI (507mg) per cup of roast chicken
- 174% RDI (488mg) per 6oz roast turkey breast
- 164% RDI (458mg) per cup of chopped roast duck
- 97% RDI (273mg) in 3oz of turkey drumstick
- 94% RDI (264mg) in a single chicken leg (drumstick)
See all meats high in tryptophan.
#2: Beef (Skirt Steak)
| Tryptophan per 6oz Steak | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 636mg (227% RDI) | 374mg (134% RDI) | 279mg (100% RDI) |
More Lean Red Meat High in Tryptophan
- 126% RDI (353mg) per 3oz serving of roast lamb
- 113% RDI (316mg) per 3oz of beef stew (chuck)
- 64% RDI (180mg) per 3oz buffalo sirloin steak
- 41% RDI (114mg) per 3oz hamburger patty (97% lean)
See all meats high in tryptophan.
#3: Lean Pork Chops
| Tryptophan in a 6oz Chop | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 627mg (224% RDI) | 369mg (132% RDI) | 378mg (135% RDI) |
More Pork Products High in Tryptophan
- 180% RDI (507mg) per cup of diced roast ham
- 136% RDI (380mg) per rack of pork ribs
- 115% RDI (323mg) per 3oz of roast boar
- 105%RDI (295mg) per bratwurst sausage
- 52%RDI (147mg) in 3 slices of bacon
See all meats high in tryptophan.
#4: Firm Tofu
| Tryptophan per Cup | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 592mg (212% RDI) | 235mg (84% RDI) | 326mg (117% RDI) |
More Soy Foods High in Tryptophan
- 66% RDI (184mg) per 16oz glass of soy milk
- 40% RDI (111mg) per cup of sprouted soybeans
- 115% RDI (322mg) per cup of tempeh
#5: Fish (Salmon)
| Tryptophan per 6oz Fillet | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 570mg (203% RDI) | 335mg (120% RDI) | 429mg (153% RDI) |
More Fish High in Tryptophan
- 203% RDI (570mg) per 6oz tuna fillet
- 179% RDI (500mg) per 6oz snapper fillet
- 165% RDI (461mg) per 6oz cod fillet
- 161% RDI (451mg) per 6oz tilapia fillet
- 151% RDI (423mg) per 6oz mahi mahi fillet
See all fish high in tryptophan.
#6: Boiled Soybeans (Edamame)
| Tryptophan per Cup | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 416mg (149% RDI) | 242mg (86% RDI) | 281mg (100% RDI) |
More Cooked Legumes High in Tryptophan
- 74% RDI (206mg) per cup of large white beans
- 71% RDI (198mg) per cup of red kidney beans
- 66% RDI (185mg) per cup of pinto beans
- 65% RDI (181mg) per cup of black beans
- 57% RDI (160mg) per cup of lentils
See all beans high in tryptophan.
#7: Milk
| Tryptophan per 16oz Glass | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 211mg (75% RDI) | 43mg (15% RDI) | 253mg (90% RDI) |
More Dairy Products High in Tryptophan
- 59% RDI (166mg) in 1/4cup of Cottage Cheese
- 56% RDI (156mg) per oz of hard mozzarella
- 55% RDI (155mg) per oz of cheddar cheese
- 49% RDI (137mg) per oz of parmesan
- 43% RDI (120mg) per oz of gruyere
- 26% RDI (74mg) per 8oz cup of yogurt
See all dairy products high in tryptophan.
#8: Squash and Pumpkin Seeds
| Tryptophan per 1oz Handful | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 164mg (58% RDI) | 576mg (206% RDI) | 206mg (74% RDI) |
More Nuts and Seeds High in Tryptophan
- 44% RDI (124mg) per oz of chia seeds
- 30% RDI (84mg) per oz of flax seeds
- 27% RDI (75mg) per oz of cashews
- 27% RDI (74mg) per oz of pistachios
- 23% RDI (65mg) per oz of peanuts
See all nuts and seeds high in tryptophan.
#9: Oatmeal
| Tryptophan per Cup | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 94mg (33% RDI) | 40mg (14% RDI) | 113mg (40% RDI) |
More Cooked Whole Grains High in Tryptophan
- 37% RDI (103mg) per cup of teff
- 34% RDI (96mg) per cup of quinoa
- 32% RDI (90mg) per cup of whole wheat pasta
- 21% RDI (59mg) per cup of brown rice
- 8% RDI (23mg) per cup of corn meal
See all grains high in tryptophan.
#10: Eggs
| Tryptophan in 1 Large Egg | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 77mg (27% RDI) | 153mg (55% RDI) | 197mg (71% RDI) |
- 109% RDI (306mg) per cup of scrambled eggs
- 15% RDI (41mg) in an egg white
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Extended list of Tryptophan Rich Foods
| Food | Serving | Tryptophan |
|---|---|---|
| #1 Canned Sardines | per cup | 147% RDI (411mg) |
| #2 Lobster | per 3oz | 112% RDI (313mg) |
| #3 Snow Crab (Queen Crab) | per 3oz | 100% RDI (281mg) |
| #4 Oysters | per 3oz | 64% RDI (180mg) |
| #5 Sweet Italian Sausage | per 3oz link | 33% RDI (93mg) |
| #6 Sweet Potatoes | per cup mashed | 33% RDI (92mg) |
| #7 Bulgur | per cup cooked | 31% RDI (87mg) |
| #8 Mamey Sapote | per cup pieces | 31% RDI (86mg) |
| #9 Liverwurst Spread | per 1/4 cup | 30% RDI (83mg) |
| #10 Soba Noodles (Buckwheat) | per cup cooked | 29% RDI (82mg) |
| #11 Couscous | per cup cooked | 27% RDI (77mg) |
| #12 Smooth Peanut Butter | in 2 tblsp | 26% RDI (74mg) |
| #13 Spinach | per cup cooked | 26% RDI (72mg) |
| #14 Green Peas | per cup cooked | 21% RDI (59mg) |
| #15 Portobellos | per cup sliced | 20% RDI (57mg) |
| #16 Broccoli | per cup cooked (chopped) | 19% RDI (53mg) |
| #17 Avocados | per avocado | 18% RDI (50mg) |
| #18 Guavas | per cup | 13% RDI (36mg) |
| #19 Turnip Greens | per cup cooked | 10% RDI (29mg) |
| #20 Cocoa Powder | per tblsp | 6% RDI (16mg) |
Tryptophan and Thyroid Function
Does tryptophan inhibit thyroid function? This preliminary study concludes: "...our findings indicate that the inhibition of the in vitro peroxidase activity of some amino acids may be produced by their interaction with the oxidized form of iodide and/or with the iodide site on the TPO molecule. Further studies are needed to define a possible physiological role for amino acids in thyroid gland regulation."
The study particularly notes that cystine, methionine, and tryptophan may affect thyroid function. That said, this study was done in vitro with tissue samples and did not measure the effect of amino acids on thyroid function in living animals or people. This means there is a long way to go to establish more of a link between amino acids and thyroid function.
If you are looking to restrict tryptophan in your diet, you can use the nutrient ranking tool to see a list of foods low in tryptophan.
You can also use the amino acid calculator to see the total amino acids in any meal.
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Data Sources and References
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