Aspartic acid Foods high in aspartic acid and how much you need · Amino acids

Q: What does aspartic acid do for the body?

Aspartic acid is a non-essential amino acid that is involved in protein synthesis.

Q: How much aspartic acid do I need?

No recommended dietary allowances (RDA) are established for non-essential amino acids, as they can be synthesized by the body. However, it is important to consume adequate amounts of protein-containing foods to ensure sufficient overall protein intake. This ensures that the body has the necessary building blocks to produce non-essential amino acids as needed.

Q: How do vegans get their aspartic acid intake?

Vegans can obtain non-essential amino acids by consuming a variety of plant-based protein sources. While non-essential amino acids can be synthesized by the body, it is still crucial to ensure adequate protein intake to provide the necessary building blocks. Plant-based foods such as legumes, lentils, tofu, tempeh, quinoa, nuts, seeds, and whole grains are excellent sources of protein for vegans. By including a diverse range of these protein-rich foods in their diet, vegans can meet their protein needs and ensure their bodies have enough building blocks to synthesize non-essential amino acids effectively.

Aspartic acid is a non-essential amino acid, meaning that our bodies can synthesize it on their own. It is important for the synthesis of proteins in the body.

Most in a serving: Zander, pike-perch

There's no official daily target for aspartic acid.

Among plant foods, bean, yellow, mature; soy mince and soy protein concentrate, 58% protein have the most aspartic acid per serving. Among animal foods, the most are in zander, pike-perch; beef steak and cheese, 28% fat.

Plant sources

Also high in it

Are you getting enough aspartic acid?

Knowing where aspartic acid comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in aspartic acid

Ranked from 888 foods in our catalog, one entry per food.

1

Zander, pike-perch 2.8 g

serving (110 g) · Fish
2

Beef steak, fried 2.8 g

serving (85 g) · Steaks and chops
3

Rabbit, wild, cooked, stewed 2.7 g

serving (85 g) · Steaks and chops
4

Lutefish 2.7 g

serving (85 g) · Fish
5

Beef sirloin 2.7 g

serving (110 g) · Steaks and chops
6

Pheasant, cooked, total edible 2.7 g

serving (85 g) · Chicken and other birds
7

Tuna 2.6 g

serving (110 g) · Fish
8

Chicken breast, fried 2.5 g

serving (85 g) · Chicken and other birds
9

Bean, yellow, mature 2.4 g

serving (90 g) · Pulses
10

Turkey breast, fried 2.4 g

serving (85 g) · Chicken and other birds
11

Pork, pancreas, cooked, braised 2.3 g

serving (85 g) · Offal dishes
12

Whey protein concentrate (75%) 2.3 g

scoop (28.7 g) · Miscellaneous ingredients
13

Veal, heart, cooked, braised 2.3 g

serving (85 g) · Offal dishes
14

Soy mince 2.3 g

serving (35 g) · Pulse products
15

Pea, green, split, mature seeds 2.3 g

serving (90 g) · Pulses
16

Liver, boiled 2.3 g

serving (85 g) · Offal dishes
17

Mollusks, clam, mixed species, canned, drained solids 2.3 g

serving (85 g) · Crustaceans and molluscs
18

Beef, canned 2.3 g

serving (85 g) · Meat products
19

Soy protein concentrate, 58% protein 2.2 g

serving (30 g) · Miscellaneous ingredients
20

Soy bean, boiled 1.9 g

serving (90 g) · Pulses
21

Lobster 1.8 g

serving (110 g) · Crustaceans and molluscs
22

Herring, salted 1.7 g

serving (85 g) · Fish products
23

Tofu, firm (with calcium sulfate) 1.7 g

serving (85 g) · Pulse products
24

Redfish, rosefish, frozen 1.7 g

serving (110 g) · Fish products
25

Tempeh 1.7 g

serving (85 g) · Miscellaneous ingredients
26

Crayfish 1.7 g

serving (110 g) · Crustaceans and molluscs
27

Salmon in oil, canned 1.6 g

serving (85 g) · Fish products
28

Salami, light, 15% fat 1.5 g

serving (55 g) · Cold cuts, sausages
29

Chicken nuggets, deep-fried, lactose-free 1.4 g

serving (85 g) · Poultry dishes
30

Tofu (without calcium sulfate) 1.3 g

block (85 g) · Pulse products
31

Turkey cold cuts 1.2 g

serving (55 g) · Cold cuts, meat
32

Hemp seed, whole 1.1 g

serving (30 g) · Nuts, seeds and dried fruits
33

Cottonseed kernel, roasted (glandless) 1.1 g

serving (30 g) · Nuts, seeds and dried fruits
34

Cheese, 28% fat 1 g

serving (55 g) · Cheese, ripened cheese
35

Pork and beef, canned 0.98 g

serving (85 g) · Meat products
36

Peanut 0.94 g

serving (30 g) · Nuts, seeds and dried fruits
37

Rice, wholegrain, boiled 0.94 g

serving (140 g) · Rice
38

Cottage cheese, 4% fat 0.91 g

serving (100 g) · Cheese, unripened, fresh cheese
39

Peanut butter 0.89 g

serving (32 g) · Condiments
40

Almond butter 0.84 g

serving (32 g) · Condiments
41

Sour milk, acidophilus bifidus, 2% fat, probiotics 0.84 g

serving (240 g) · Soured milks
42

Seeds, cottonseed flour, low fat (glandless) 0.81 g

serving (15 g) · Flour
43

Cherry without stone 0.8 g

serving (140 g) · Fruits
44

Cherry, sweet 0.8 g

serving (140 g) · Berries
45

Macaroni, boiled 0.79 g

serving (140 g) · Pasta
46

Spaghetti, boiled 0.79 g

serving (140 g) · Pasta
47

Yoghurt, plain, fat-free, low-lactose, 0.5 ug vitamin d 0.77 g

container (170 g) · Yoghurt
48

Egg, omega, without shell 0.73 g

medium piece (55 g) · Egg
49

Milk, 1.5% fat, lactose-free, without added vitamin d, organic 0.72 g

serving (240 g) · Milks <2% fat
50

Potato, fried 0.67 g

serving (110 g) · Fried potatoes, French fries

Learn about aspartic acid

What does aspartic acid do for the body?

Aspartic acid is a non-essential amino acid that is involved in protein synthesis.

How much aspartic acid do I need?

No recommended dietary allowances (RDA) are established for non-essential amino acids, as they can be synthesized by the body. However, it is important to consume adequate amounts of protein-containing foods to ensure sufficient overall protein intake. This ensures that the body has the necessary building blocks to produce non-essential amino acids as needed.

How do vegans get their aspartic acid intake?

Vegans can obtain non-essential amino acids by consuming a variety of plant-based protein sources. While non-essential amino acids can be synthesized by the body, it is still crucial to ensure adequate protein intake to provide the necessary building blocks. Plant-based foods such as legumes, lentils, tofu, tempeh, quinoa, nuts, seeds, and whole grains are excellent sources of protein for vegans. By including a diverse range of these protein-rich foods in their diet, vegans can meet their protein needs and ensure their bodies have enough building blocks to synthesize non-essential amino acids effectively.

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