Foods High in Histidine: Top Sources and Daily Needs

Histidine Foods high in histidine and how much you need · Amino acids

Histidine is an amino acid that is important for the growth and repair of tissues. It plays a role in maintaining the myelin sheath, which insulates nerve cells and supports their function. Histidine is also a precursor for histamine, a molecule involved in immune response and allergic reactions.

Women, a day

0.91 g

Men, a day

1.1 g

Per kg of body weight

about 10 mg

Foods that have it

905

Scaled to body weight (WHO/FAO amino acid requirements). For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, bean, yellow, mature; soy mince and soy protein concentrate, 58% protein have the most histidine per serving. Among animal foods, the most are in deer; tuna and cheese, hard cheese, edam type, 24-27% fat.

Plant sources

Foods highest in histidine

Ranked from 905 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Deer, cooked, roasted 1.3 g

serving (85 g) · Steaks and chops 130% of daily
2

Reindeer, boiled, salt 1.3 g

serving (85 g) · Steaks and chops 130% of daily
3

Boar, wild, cooked, roasted 1.2 g

serving (85 g) · Steaks and chops 124% of daily
4

Pheasant, breast, meat only, raw 1.1 g

serving (110 g) · Chicken and other birds 109% of daily
5

Turkey mince, fat 5-6% 0.94 g

serving (110 g) · Chicken and other birds 96% of daily
6

Chicken breast with skin 0.92 g

serving (110 g) · Chicken and other birds 94% of daily
7

Kidney, boiled, salt 0.84 g

serving (85 g) · Offal dishes 85% of daily
8

Beef, spleen, cooked, braised 0.77 g

serving (85 g) · Offal dishes 78% of daily
9

Tuna 0.76 g

serving (110 g) · Fish 77% of daily
10

Lamb, spleen, cooked, braised 0.75 g

serving (85 g) · Offal dishes 76% of daily
11

Rainbow trout, whole, average 0.68 g

serving (110 g) · Fish 69% of daily
12

Trout 0.67 g

serving (110 g) · Fish 69% of daily
13

Baltic herring, salted 0.62 g

serving (85 g) · Fish products 63% of daily
14

Herring, salted 0.62 g

serving (85 g) · Fish products 63% of daily
15

Redfish, rosefish, frozen 0.61 g

serving (110 g) · Fish products 62% of daily
16

Cheese, hard cheese, edam type, 24-27% fat 0.57 g

serving (55 g) · Cheese, ripened cheese 58% of daily
17

Bean, yellow, mature 0.55 g

serving (90 g) · Pulses 56% of daily
18

Soy mince 0.53 g

serving (35 g) · Pulse products 54% of daily
19

Pea, green, split, mature seeds 0.53 g

serving (90 g) · Pulses 54% of daily
20

Soy protein concentrate, 58% protein 0.47 g

serving (30 g) · Miscellaneous ingredients 48% of daily
21

Turkey cold cuts 0.47 g

serving (55 g) · Cold cuts, meat 48% of daily
22

Salami, light, 15% fat 0.47 g

serving (55 g) · Cold cuts, sausages 48% of daily
23

Lobster 0.45 g

serving (110 g) · Crustaceans and molluscs 46% of daily
24

Chicken nuggets, deep-fried, lactose-free 0.45 g

serving (85 g) · Poultry dishes 46% of daily
25

Mollusks, clam, mixed species, canned, drained solids 0.42 g

serving (85 g) · Crustaceans and molluscs 43% of daily
26

Soy bean, boiled 0.4 g

serving (90 g) · Pulses 41% of daily
27

Tempeh 0.4 g

serving (85 g) · Miscellaneous ingredients 40% of daily
28

Macaroni, boiled 0.37 g

serving (140 g) · Pasta 38% of daily
29

Spaghetti, boiled 0.37 g

serving (140 g) · Pasta 38% of daily
30

Tofu, firm (with calcium sulfate) 0.37 g

serving (85 g) · Pulse products 37% of daily
31

Skim Milk powder, lactose-free 0.36 g

serving (30 g) · Miscellaneous ingredients 37% of daily
32

Cottage cheese, 2-5% fat 0.34 g

serving (110 g) · Cheese, unripened, fresh cheese 34% of daily
33

Snail 0.33 g

serving (85 g) · Crustaceans and molluscs 34% of daily
34

Cottonseed kernel, roasted (glandless) 0.31 g

serving (30 g) · Nuts, seeds and dried fruits 31% of daily
35

Pork and beef, canned 0.3 g

serving (85 g) · Meat products 31% of daily
36

Hemp seed, whole 0.29 g

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

Tofu (without calcium sulfate) 0.28 g

block (85 g) · Pulse products 29% of daily
38

Frankfurter, boiled 0.26 g

serving (55 g) · Sausages 26% of daily
39

Milk, 0 % fat, boiled 0.24 g

serving (240 g) · Milks skimmed 25% of daily
40

Sour milk, fat-free, organic, without added vitamin d 0.24 g

serving (240 g) · Soured milks 25% of daily
41

Yoghurt, plain, fat-free, low-lactose, 0.5 ug vitamin d 0.24 g

container (170 g) · Yoghurt 25% of daily
42

Seeds, cottonseed flour, low fat (glandless) 0.24 g

serving (15 g) · Flour 24% of daily
43

Rice, wholegrain, boiled 0.24 g

serving (140 g) · Rice 24% of daily
44

Pumpkin seed 0.23 g

serving (30 g) · Nuts, seeds and dried fruits 24% of daily
45

Peanut butter 0.21 g

serving (32 g) · Condiments 21% of daily
46

Wheat whole, boiled 0.21 g

serving (140 g) · Rice 21% of daily
47

Quinoa 0.18 g

serving (45 g) · Flour 19% of daily
48

Plantains, yellow, baked 0.18 g

serving (140 g) · Fruit and berry dishes other than pies 18% of daily
49

Almond butter 0.17 g

serving (32 g) · Condiments 18% of daily
50

Egg, omega, without shell 0.17 g

medium piece (55 g) · Egg 17% of daily

1

Bean, yellow, mature 0.55 g

serving (90 g) · Pulses 56% of daily
2

Soy mince 0.53 g

serving (35 g) · Pulse products 54% of daily
3

Pea, green, split, mature seeds 0.53 g

serving (90 g) · Pulses 54% of daily
4

Soy protein concentrate, 58% protein 0.47 g

serving (30 g) · Miscellaneous ingredients 48% of daily
5

Soy bean, boiled 0.4 g

serving (90 g) · Pulses 41% of daily
6

Tempeh 0.4 g

serving (85 g) · Miscellaneous ingredients 40% of daily
7

Macaroni, boiled 0.37 g

serving (140 g) · Pasta 38% of daily
8

Spaghetti, boiled 0.37 g

serving (140 g) · Pasta 38% of daily
9

Tofu, firm (with calcium sulfate) 0.37 g

serving (85 g) · Pulse products 37% of daily
10

Cottonseed kernel, roasted (glandless) 0.31 g

serving (30 g) · Nuts, seeds and dried fruits 31% of daily
11

Hemp seed, whole 0.29 g

serving (30 g) · Nuts, seeds and dried fruits 30% of daily
12

Tofu (without calcium sulfate) 0.28 g

block (85 g) · Pulse products 29% of daily
13

Seeds, cottonseed flour, low fat (glandless) 0.24 g

serving (15 g) · Flour 24% of daily
14

Rice, wholegrain, boiled 0.24 g

serving (140 g) · Rice 24% of daily
15

Pumpkin seed 0.23 g

serving (30 g) · Nuts, seeds and dried fruits 24% of daily
16

Peanut butter 0.21 g

serving (32 g) · Condiments 21% of daily
17

Wheat whole, boiled 0.21 g

serving (140 g) · Rice 21% of daily
18

Quinoa 0.18 g

serving (45 g) · Flour 19% of daily
19

Plantains, yellow, baked 0.18 g

serving (140 g) · Fruit and berry dishes other than pies 18% of daily
20

Almond butter 0.17 g

serving (32 g) · Condiments 18% of daily
21

Oats, rolled, oat flakes 0.16 g

serving (40 g) · Flour 17% of daily
22

Amaranth grain, cooked 0.15 g

serving (140 g) · Rice 16% of daily
23

Tahini, sesami seed butter 0.15 g

serving (30 g) · Condiments 15% of daily
24

Pasta, wheat germ pasta 0.15 g

serving (55 g) · Pasta 15% of daily
25

Kale, fried 0.15 g

serving (85 g) · Cooked vegetables 15% of daily
26

Rice cooking cream 0.13 g

serving (240 g) · Cream 14% of daily
27

Coconut milk 0.11 g

serving (240 g) · Vegetable juices 11% of daily
28

Banana 0.11 g

serving (140 g) · Fruits 11% of daily
29

Taro leaves 0.1 g

serving (85 g) · Vegetables 10% of daily
30

Barley malt for beer 0.08 g

serving (30 g) · Miscellaneous ingredients 8% of daily
31

Popcorn, cooking oil 0.08 g

serving (30 g) · Savoury snacks 8% of daily
32

Sweet corn, boiled 0.08 g

serving (85 g) · Cooked vegetables 8% of daily
33

Sweet corn kernel 0.07 g

serving (85 g) · Vegetables 7% of daily
34

Mamey sapote 0.07 g

serving (140 g) · Berries 7% of daily
35

Brussels sprout 0.06 g

serving (85 g) · Vegetables 7% of daily
36

Oyster mushroom 0.06 g

serving (85 g) · Mushroom 6% of daily
37

Mushroom, crimini 0.06 g

serving (85 g) · Mushroom 6% of daily
38

Broccoli, boiled 0.05 g

serving (85 g) · Cooked vegetables 5% of daily
39

Champignon 0.05 g

serving (85 g) · Mushroom 5% of daily
40

Jackfruit 0.05 g

serving (140 g) · Fruits 5% of daily
41

Potato, peeled, boiled 0.04 g

serving (110 g) · Cooked potatoes 4% of daily
42

French fries, frozen 0.04 g

serving (85 g) · Fried potatoes, French fries 4% of daily
43

Coconut water, unsweetened 0.04 g

cup (240 g) · Vegetable juices 4% of daily
44

Barley malt syrup 0.04 g

serving (30 g) · Sugar and syrups 4% of daily
45

Kiwi, without skin 0.04 g

serving (140 g) · Fruits 4% of daily
46

Bamboo shoots, canned 0.04 g

serving (130 g) · Canned vegetables 4% of daily
47

Blackberry 0.03 g

serving (140 g) · Berries 3% of daily
48

Tomato, crushed, canned 0.03 g

serving (130 g) · Canned vegetables 3% of daily
49

Lingonberry 0.03 g

serving (140 g) · Berries 3% of daily
50

Seaweed, wakame, dried 0.02 g

serving (30 g) · Canned vegetables 2% of daily

Learn about histidine

What does histidine do for the body?

Histidine is an amino acid that plays a crucial role in the growth and repair of tissues. It is also a precursor for histamine, which is involved in immune response. Additionally, histidine is important for the maintenance of the myelin sheath, which protects nerve cells.

How much histidine do I need?

The recommended dietary allowance (RDA) for histidine for adults is around 14 mg per kilogram of body weight. However, individual needs may vary based on age, sex, and overall health.

What if your histidine intake is low?

It is important to consume foods rich in histidine, such as meat, fish, dairy, eggs, soy beans, nuts, and seeds, to ensure adequate intake of this amino acid.

How do vegans get their histidine intake?

Vegans can get their histidine intake from plant-based sources such as tofu, tempeh, beans, legumes, quinoa, hemp seeds, chia seeds, and pumpkin seeds. These foods are rich in histidine and can help vegans meet their dietary needs for this amino acid.

How much histidine do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily histidine

0.91 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

Related nutrients

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