Top 10 Foods Highest in Tyrosine

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 10 Foods Highest in Tyrosine

Tyrosine is an essential amino acid involved in creating brain signaling molecules such as dopamine, and stress hormones like norepinephrine (noradrenaline), and epinephrine (adrenaline). (1)

While an essential amino acid, tyrosine can be made by the body if a person consumes enough of the amino acid phenylalanine. (2) People suffering from Phenylketonuria typically take tyrosine supplements since they cannot consume phenylalanine. (3) Note that many high tyrosine foods also contain phenylalanine and so are not a good substitute.

High tyrosine foods include beef, pork, fish, chicken, tofu, milk, cheese, beans, seeds, nuts, and whole grains.

The recommended daily intake of phenylalanine and tyrosine is 25mg per kilogram of body weight or 11mg per pound. (4) Assuming a person gets half their requirement from each amino acid, a person can then consume 12.5mg per kg or 5.5mg per pound. As such, a person weighing 70kg (~154 pounds) should consume around 875mg of tyrosine per day, and this is the amount used to calculate the recommended daily intake. If you only plan to consume tyrosine, and no phenylalanine, you should double the RDIs.

Below is a list of the top 10 foods highest in tyrosine, for more high tyrosine foods see the extended list of tyrosine rich foods.

List of High Tyrosine Foods

A steak on a plate

#1: Beef (Skirt Steak)

Tyrosine
per 6oz Steak
Tyrosine
per 100g
Tyrosine
per 200 Calories
2174mg
(248% RDI)
1279mg
(146% RDI)
954mg
(109% RDI)

More Red Meat High in Tyrosine

  • 116% RDI per 3oz lamb roast
  • 112% RDI pe 3oz of beef stew
  • 103% RDI per 3oz of beef chuck roast
  • 93% RDI per 3oz buffalo steak
  • 76% RDI per 3oz beef hamburger

See all meats high in tyrosine.

A pork chop

#2: Lean Pork Chops

Tyrosine
in a 6oz Chop
Tyrosine
per 100g
Tyrosine
per 200 Calories
2088mg
(239% RDI)
1228mg
(140% RDI)
1259mg
(144% RDI)

More Pork Products High in Tyrosine

  • 158% RDI per cup of roasted ham
  • 100% RDI per 3oz of broiled tenderloin
  • 98% RDI per 3oz of spare ribs
  • 56% RDI per 3 slices (~1oz) of bacon
  • 17% RDI per oz of canned ham (SPAM)

See all meats high in tyrosine.

Salmon

#3: Fish (Salmon)

Tyrosine
per 6oz Fillet
Tyrosine
per 100g
Tyrosine
per 200 Calories
2052mg
(235% RDI)
1207mg
(138% RDI)
1547mg
(177% RDI)

More Fish Meat High in Tyrosine

  • 196% RDI per 6oz tuna fillet
  • 194% RDI per 7oz grouper fillet
  • 173% RDI per 6oz snapper fillet
  • 169% RDI per 6oz tilapia fillet
  • 159% RDI per 6.5oz cod fillet

See all fish high in tyrosine.

A roast chicken

#4: Lean Chicken Breast

Tyrosine
in a 6oz Breast
Tyrosine
per 100g
Tyrosine
per 200 Calories
1964mg
(224% RDI)
1155mg
(132% RDI)
1471mg
(168% RDI)

More Poultry High in Tyrosine

  • 260% RDI in a whole chicken leg
  • 218% RDI per 6oz of ground turkey
  • 168% RDI per cup of chicken breast (Chopped)
  • 156% RDI per 6oz of turkey breast
  • 130% RDI in a single chicken thigh

See all meats high in tyrosine.

A block of tofu

#5: Firm Tofu

Tyrosine
per Cup
Tyrosine
per 100g
Tyrosine
per 200 Calories
1767mg
(202% RDI)
701mg
(80% RDI)
974mg
(111% RDI)

More Soy Foods High in Tyrosine

  • 126% RDI per cup of tempeh
  • 124% RDI per cup of boiled soybeans (edamame)
  • 112% RDI per cup of natto
  • 38% RDI per cup of soybean sprouts
  • 25% RDI per cup of soy milk
A glass of milk

#6: Milk

Tyrosine
per 16oz Glass
Tyrosine
per 100g
Tyrosine
per 200 Calories
833mg
(95% RDI)
170mg
(19% RDI)
1000mg
(114% RDI)

More Dairy High in Tyrosine

  • 81% RDI per cup of non-fat yogurt
  • 49% RDI per cup of plain (whole-fat) yogurt
  • 47% RDI per cup of low-fat buttermilk

See all dairy products high in tyrosine.

A bowl of Cottage Cheese

#7: Lowfat Ricotta Cheese

Tyrosine
per 1/2 Cup
Tyrosine
per 100g
Tyrosine
per 200 Calories
739mg
(84% RDI)
596mg
(68% RDI)
864mg
(99% RDI)

More Cheese High in Tyrosine

  • 78% RDI per 4oz of blended cottage cheese
  • 65% RDI per oz of grated parmesan
  • 55% RDI per oz of Swiss cheese
  • 49% RDI per oz of provolone
  • 47% RDI per oz of gouda

See all dairy products high in tyrosine.

White Beans

#8: Large White Beans

Tyrosine
per Cup
Tyrosine
per 100g
Tyrosine
per 200 Calories
490mg
(56% RDI)
274mg
(31% RDI)
394mg
(45% RDI)

More Beans and Lentils High in Tyrosine

  • 55% RDI per cup of lentils
  • 54% RDI per cup of split peas
  • 54% RDI per cup of red kidney beans
  • 53% RDI per cup of navy beans
  • 49% RDI per cup of black beans

See all beans and lentils high in tyrosine.

Squash and Pumpkin Seeds

#9: Seeds (Squash and Pumpkin Seeds)

Tyrosine
per 1oz Handful
Tyrosine
per 100g
Tyrosine
per 200 Calories
306mg
(35% RDI)
1079mg
(123% RDI)
376mg
(43% RDI)

More Nuts and Seeds High in Tyrosine

  • 41% RDI per oz of hemp seeds
  • 31% RDI per oz of peanuts
  • 23% RDI per oz of toasted sesame seeds
  • 18% RDI per oz of sunflower seeds
  • 18% RDI per oz of chia seeds

See all nuts and seeds high in tyrosine.

Wild Rice

#10: Wild Rice

Tyrosine
per Cup
Tyrosine
per 100g
Tyrosine
per 200 Calories
277mg
(32% RDI)
169mg
(19% RDI)
335mg
(38% RDI)

More Whole Grains High in Tyrosine

  • 38% RDI per cup of teff
  • 27% RDI per cup of oatmeal
  • 27% RDI per cup of kamut
  • 21% RDI per cup of millet
  • 21% RDI per cup of whole wheat pasta
  • 19% RDI per cup of brown rice

See all whole grains high in tyrosine.

See All 200 Foods High in Tyrosine

Even More Tyrosine Rich Foods

FoodServingTyrosine
#1 Canned Tuna
(Source)
per 3oz87% RDI
(762mg)
#2 Eggs
(Source)
in 1 large egg29% RDI
(257mg)
#3 Toasted Wheat Germ
(Source)
per oz29% RDI
(251mg)
#4 Sweet Potatoes
(Source)
per cup mashed24% RDI
(207mg)
#5 Sweet Potatoes
(Source)
per cup mashed24% RDI
(207mg)
#6 Spinach
(Source)
per cup cooked23% RDI
(203mg)
#7 Somen Noodles
(Source)
per cup21% RDI
(185mg)
#8 Green Peas
(Source)
per cup cooked20% RDI
(179mg)
#9 Sweet Corn
(Source)
per cup cooked20% RDI
(178mg)
#10 Okra
(Source)
per cup cooked15% RDI
(130mg)
#11 Baked Potato
(Source)
per average potato13% RDI
(114mg)
#12 Avocados
(Source)
per avocado11% RDI
(98mg)
#13 Whole Wheat (Bran) Bread
(Source)
per slice10% RDI
(91mg)
#14 Mamey Sapote
(Source)
1 cup chopped10% RDI
(86mg)
#15 Kiwifruit
(Source)
per cup7% RDI
(61mg)
#16 Cocoa Powder
(Source)
per tblsp5% RDI
(40mg)

Click to View Comments


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Was this webpage helpful?

Data Sources and References

  1. Pubchem on Tyrosine
  2. An Overview of Phenylalanine and Tyrosine Kinetics in Humans. J Nutr. 2007 Jun; 137(6 Suppl 1): 1549S–1575S.
  3. Medline Plus on Phenylketonuria
  4. World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9
  5. U.S. Agricultural Research Service Food Data Central

Want to organize and understand the foods you eat?
Sign Up to MyFoodData.com

  • Forever Free Food Data
  • Track Recipe and Meal Plan Totals
  • Compare Foods
  • View Total Amino Acids
  • Share Meal Plans
  • Sync Accross Devices
  • Store Your Data
  • Forever-Free
  • Sign-Up Now

Want to try the site without signing up? Go directly the dashboard.

Want to use MyFoodData.com without ads?
Upgrade to premium for only $10.