Top 10 Foods Highest in Tryptophan
Written by Daisy Whitbread, MScNTryptophan is an essential amino acid needed for general growth and development, producing niacin, and creating serotonin in the body. Serotonin is thought to produce healthy sleep and a stable mood which is why tryptophan in turkey is sometimes attributed to making people sleepy. The truth, however, is that lots of other foods contain more tryptophan than turkey and do not cause drowsiness.
High tryptophan foods include nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans, lentils, and eggs. The recommended daily intake for tryptophan is 4mg per kilogram of body weight or 1.8mg per pound. So 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.
#1: Seeds & Nuts (Pumpkin & Squash Seeds)
| Tryptophan 100g | Per cup (129g) | Per ounce (28g) |
| 576mg (206% RDI) | 743mg (265% RDI) | 161mg (58% RDI) |
Other Seeds & Nuts High in Tryptophan (%RDI per ounce): Chia Seeds (44%), Sesame Seeds (39%), Sunflower Seeds (35%), Flaxseeds (30%), Pistachio Nuts (29%), Cashew Nuts (24%), Almonds (21%), and Hazelnuts (Filberts) (19%).
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#2: Soya Foods (Soybeans, roasted)
| Tryptophan 100g | Per cup (93g) | Per ounce (28g) |
| 575mg (205% RDI) | 535mg (191% RDI) | 161mg (57% RDI) |
Other Soya Foods High in Tryptophan (%RDI per ounce): Koyadofu (Dried-frozen Tofu) (75%), Sprouted Soybeans, stir-fried (30%), Tofu, fried (27%), Soybeans, boiled (24%), and Tempeh (19%).
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#3: Cheese (Reduced Fat Mozzarella)
| Tryptophan 100g | Per cup, diced (132g) | Per ounce (28g) |
| 571mg (204% RDI) | 754mg (269% RDI) | 160mg (57% RDI) |
Other Cheeses High in Tryptophan (%RDI per ounce): Parmesan & Cheddar (56%), Mozzarella (51%), Romano (43%), Gruyere (42%), Swiss (40%), Fontina (36%), Edam, Gouda, and Tilsit (35%).
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#4: Lamb, Beef, Pork & Game (Lamb Shoulder, cooked)
| Tryptophan 100g | Per 3oz (85g) | Per chop (55g) |
| 415mg (148% RDI) | 353mg (126% RDI) | 228mg (81% RDI) |
Other Meats High in Tryptophan (%RDI per 3oz, cooked): Rabbit (133%), Lean Roast Beef & Ground Pork (124%), Goat (123%), Beef Steak (121%), Pork Tenderloin (117)%, Wild Boar (115%), and Veal (113%).
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#5: Chicken & Turkey (Chicken Breast, cooked)
| Tryptophan 100g | Per piece (181g) | Per 3oz (85g) |
| 404mg (144% RDI) | 731mg (261% RDI) | 343mg (123% RDI) |
Other Chicken & Turkey Meats High in Tryptophan (%RDI per 3oz, cooked): Chicken Stewing Meat (117%), Turkey Wing (113%), Turkey breast (110%), Chicken Wing (108%), Chicken Drumstick (102%), Fat-Free Ground Turkey (99%), Turkey Drumstick (98%), and Ground Turkey (94%).
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#6: Fish (Tuna, cooked)
| Tryptophan 100g | Per 3oz (85g) | Per ounce (28g) |
| 335mg (120% RDI) | 285mg (102% RDI) | 95mg (34% RDI) |
Other Fish High in Tryptophan (%RDI per 3oz, cooked): Halibut (102%), Salmon (98%), Rockfish & Trout (90%), Snapper (89%), Mackerel (88%), Haddock (79%), and Cod (70%).
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#7: Shellfish (Crab, cooked)
| Tryptophan 100g | Per 3oz (85g) | Per ounce (28g) |
| 330mg (118% RDI) | 281mg (100% RDI) | 94mg (33% RDI) |
Other Shellfish High in Tryptophan (%RDI per 3oz, cooked): Spiny Lobster (112%), Octopus (101%), Clams (87%), Prawns (Shrimp) (79%), Lobster (75%), Crayfish (71%), Oysters (64%), and Scallops (53%).
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#8: Uncooked Oat Bran & Oats (Oat Bran)
| Tryptophan 100g | Per cup (94g) | Per ounce (28g) |
| 335mg (120% RDI) | 315mg (113% RDI) | 94mg (34% RDI) |
Other Uncooked Brans and Wholegrains High in Tryptophan (%RDI per cup): Wheat Germ & Whole Oats (130%), Buckwheat (116%), Wheat Bran (59%), Oat Cereal, regular and quick cook (53%).
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#9: Beans & Lentils (White Beans, cooked)
| Tryptophan 100g | Per cup (179g) | Per tablespoon (11g) |
| 115mg (41% RDI) | 206mg (74% RDI) | 13mg (5% RDI) |
Other Beans & Lentils High in Tryptophan (%RDI per cup, cooked): Cranberry (Roman) Beans (70%), Yellow Beans & Small White Beans (68%), Pinto Beans & Kidney Beans (66%), Pink Beans, Navy Beans & Black Beans (65%), and Lentils (57%).
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#10: Eggs (Whole)
| Tryptophan 100g | Per 2 eggs (100g) | Per egg (50g) |
| 167mg (60% RDI) | 168mg (60% RDI) | 84mg (30% RDI) |
Also High in Tryptophan (%RDI per egg): Poached eggs, Omelette, Fried Eggs & Scrambled Eggs (30%), and Hard Boiled Eggs (28%).
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