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

Q: 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.

Q: 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.

Q: 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.

Q: 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.

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
Give 20%+ of a day per serving: 415 foods · 35 plant

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; perch and cheese, hard cheese, edam type, 24-27% fat.

Plant sources

Also high in it

Are you getting enough histidine?

Knowing where histidine 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 histidine

Ranked from 912 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

Chicken breast, fried 0.88 g

serving (85 g) · Chicken and other birds 90% of daily
6

Kidney, boiled, salt 0.84 g

serving (85 g) · Offal dishes 85% of daily
7

Chicken, grilled 0.82 g

serving (85 g) · Chicken and other birds 84% of daily
8

Perch 0.78 g

serving (110 g) · Fish 80% 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

Liver, boiled 0.75 g

serving (85 g) · Offal dishes 76% of daily
12

Rainbow trout, whole, average 0.68 g

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

Salami, light, 15% fat 0.67 g

serving (55 g) · Cold cuts, sausages 69% of daily
14

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

serving (55 g) · Cheese, ripened cheese 58% of daily
15

Bean, yellow, mature 0.55 g

serving (90 g) · Pulses 56% of daily
16

Soy mince 0.53 g

serving (35 g) · Pulse products 54% of daily
17

Pea, green, split, mature seeds 0.53 g

serving (90 g) · Pulses 54% of daily
18

Soy protein concentrate, 58% protein 0.47 g

serving (30 g) · Miscellaneous ingredients 48% of daily
19

Lobster 0.45 g

serving (110 g) · Crustaceans and molluscs 46% of daily
20

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

serving (85 g) · Poultry dishes 46% of daily
21

Turkey cold cuts 0.45 g

serving (55 g) · Cold cuts, meat 45% of daily
22

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

serving (85 g) · Crustaceans and molluscs 43% of daily
23

Salmon in oil, canned 0.41 g

serving (85 g) · Fish products 42% of daily
24

Herring, salted 0.41 g

serving (85 g) · Fish products 41% of daily
25

Soy bean, boiled 0.4 g

serving (90 g) · Pulses 41% of daily
26

Tempeh 0.4 g

serving (85 g) · Miscellaneous ingredients 40% of daily
27

Macaroni, boiled 0.37 g

serving (140 g) · Pasta 38% of daily
28

Spaghetti, boiled 0.37 g

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

Tofu, firm (with calcium sulfate) 0.37 g

serving (85 g) · Pulse products 37% of daily
30

Skim Milk powder, lactose-free 0.36 g

serving (30 g) · Miscellaneous ingredients 37% of daily
31

Redfish, rosefish, frozen 0.35 g

serving (110 g) · Fish products 36% 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

Sour milk, acidophilus bifidus, 2% fat, probiotics 0.3 g

serving (240 g) · Soured milks 30% of daily
37

Hemp seed, whole 0.29 g

serving (30 g) · Nuts, seeds and dried fruits 30% of daily
38

Tofu (without calcium sulfate) 0.28 g

block (85 g) · Pulse products 29% of daily
39

Milk, 1.5% fat, lactose-free, without added vitamin d, organic 0.26 g

serving (240 g) · Milks <2% fat 27% of daily
40

Frankfurter, fried without fat 0.26 g

serving (55 g) · Sausages 26% 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

Wheat whole, boiled 0.21 g

serving (140 g) · Rice 21% of daily
46

Pasta, wheat germ pasta 0.2 g

serving (55 g) · Pasta 20% of daily
47

Quinoa 0.18 g

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

Peanut butter 0.18 g

serving (32 g) · Condiments 18% of daily
49

Plantains, yellow, baked 0.18 g

serving (140 g) · Fruit and berry dishes other than pies 18% of daily
50

Almond butter 0.17 g

serving (32 g) · Condiments 18% 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

Wheat whole, boiled 0.21 g

serving (140 g) · Rice 21% of daily
17

Pasta, wheat germ pasta 0.2 g

serving (55 g) · Pasta 20% of daily
18

Quinoa 0.18 g

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

Peanut butter 0.18 g

serving (32 g) · Condiments 18% of daily
20

Plantains, yellow, baked 0.18 g

serving (140 g) · Fruit and berry dishes other than pies 18% of daily
21

Almond butter 0.17 g

serving (32 g) · Condiments 18% of daily
22

Oats, rolled, oat flakes 0.16 g

serving (40 g) · Flour 17% of daily
23

Amaranth grain, cooked 0.15 g

serving (140 g) · Rice 16% of daily
24

Tahini, sesami seed butter 0.15 g

serving (30 g) · Condiments 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 0.08 g

serving (85 g) · Vegetables 8% 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

French fries, oven-baked 0.06 g

serving (70 g) · Fried potatoes, French fries 6% of daily
37

Potato, peeled 0.06 g

serving (110 g) · Cooked potatoes 6% of daily
38

Oyster mushroom 0.06 g

serving (85 g) · Mushroom 6% of daily
39

Mushroom, crimini 0.06 g

serving (85 g) · Mushroom 6% of daily
40

Broccoli, boiled 0.05 g

serving (85 g) · Cooked vegetables 5% of daily
41

Champignon 0.05 g

serving (85 g) · Mushroom 5% of daily
42

Jackfruit 0.05 g

serving (140 g) · Fruits 5% 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.

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