Lysine Foods high in lysine and how much you need · Amino acids

Q: How much lysine do I need?

The recommended dietary allowance (RDA) for lysine for adults is 38 mg per kilogram of body weight. However, individual needs may vary based on age, sex, and overall health.

Q: What if your lysine intake is low?

It's important to include lysine-rich foods in your diet, such as meat, fish, dairy products, and certain plant-based sources like quinoa and legumes, to ensure adequate intake.

Q: How do vegans get their lysine intake?

Vegans can get their lysine intake from a variety of plant-based sources including beans, lentils, tofu, tempeh, quinoa, pistachios, and others. Consuming a diverse range of these lysine-rich foods can help ensure that vegans meet their recommended daily intake.

Lysine is an essential amino acid that plays a crucial role in protein synthesis and the body's production of hormones, enzymes, and antibodies.

Women, a day: 2.5 g
Men, a day: 3 g
Per kg of body weight: about 40 mg
Give 20%+ of a day per serving: 407 foods · 21 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, pea, green, split, mature seeds; soy mince and soy protein concentrate, 58% protein have the most lysine per serving. Among animal foods, the most are in beef steak; zander, pike-perch and cheese, hard cheese, edam type, 24-27% fat.

Plant sources

Also high in it

Are you getting enough lysine?

Knowing where lysine 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.

Think you know basic nutrition? Take the quiz

Foods highest in lysine

Ranked from 921 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Beef steak, fried 2.8 g

serving (85 g) · Steaks and chops 105% of daily
2

Beaver, cooked, roasted 2.8 g

serving (85 g) · Steaks and chops 104% of daily
3

Turkey breast, fried 2.6 g

serving (85 g) · Chicken and other birds 97% of daily
4

Zander, pike-perch 2.6 g

serving (110 g) · Fish 97% of daily
5

Pork mince, fat 16 % 2.5 g

serving (110 g) · Steaks and chops 96% of daily
6

Pheasant, breast, meat only, raw 2.5 g

serving (110 g) · Chicken and other birds 92% of daily
7

Turkey, oven-baked 2.4 g

serving (85 g) · Chicken and other birds 92% of daily
8

Perch 2.4 g

serving (110 g) · Fish 91% of daily
9

Tuna 2.4 g

serving (110 g) · Fish 89% of daily
10

Veal, heart, cooked, braised 2.1 g

serving (85 g) · Offal dishes 80% of daily
11

Whey protein concentrate (75%) 1.9 g

scoop (28.7 g) · Miscellaneous ingredients 72% of daily
12

Liver, boiled 1.9 g

serving (85 g) · Offal dishes 72% of daily
13

Kidney, boiled, salt 1.8 g

serving (85 g) · Offal dishes 69% of daily
14

Mollusks, clam, mixed species, cooked, moist heat 1.6 g

serving (85 g) · Crustaceans and molluscs 61% of daily
15

Redfish, rosefish, frozen 1.6 g

serving (110 g) · Fish products 60% of daily
16

Pea, green, split, mature seeds 1.6 g

serving (90 g) · Pulses 60% of daily
17

Herring, salted 1.5 g

serving (85 g) · Fish products 56% of daily
18

Cheese, hard cheese, edam type, 24-27% fat 1.5 g

serving (55 g) · Cheese, ripened cheese 55% of daily
19

Salmon in oil, canned 1.5 g

serving (85 g) · Fish products 55% of daily
20

Crayfish 1.4 g

serving (110 g) · Crustaceans and molluscs 53% of daily
21

Lobster 1.4 g

serving (110 g) · Crustaceans and molluscs 51% of daily
22

Bean, yellow, mature 1.4 g

serving (90 g) · Pulses 51% of daily
23

Chicken nuggets, deep-fried, lactose-free 1.3 g

serving (85 g) · Poultry dishes 48% of daily
24

Soy mince 1.2 g

serving (35 g) · Pulse products 47% of daily
25

Soy protein concentrate, 58% protein 1.2 g

serving (30 g) · Miscellaneous ingredients 44% of daily
26

Salami, light, 15% fat 1.1 g

serving (55 g) · Cold cuts, sausages 43% of daily
27

Turkey cold cuts 1.1 g

serving (55 g) · Cold cuts, meat 42% of daily
28

Skim Milk powder, lactose-free 1 g

serving (30 g) · Miscellaneous ingredients 39% of daily
29

Soy bean, boiled 0.99 g

serving (90 g) · Pulses 37% of daily
30

Cottage cheese, 2-5% fat 0.97 g

serving (110 g) · Cheese, unripened, fresh cheese 36% of daily
31

Yoghurt, plain, fat-free, low-lactose, 0.5 ug vitamin d 0.87 g

container (170 g) · Yoghurt 33% of daily
32

Sour milk, acidophilus bifidus, 2% fat, probiotics 0.82 g

serving (240 g) · Soured milks 31% of daily
33

Pork and beef, canned 0.79 g

serving (85 g) · Meat products 30% of daily
34

Milk, 1.5% fat, lactose-free, without added vitamin d, organic 0.77 g

serving (240 g) · Milks <2% fat 29% of daily
35

Tofu, firm (with calcium sulfate) 0.75 g

serving (85 g) · Pulse products 28% of daily
36

Tofu (without calcium sulfate) 0.67 g

block (85 g) · Pulse products 25% of daily
37

Frankfurter, fried without fat 0.62 g

serving (55 g) · Sausages 23% of daily
38

Egg, omega, without shell 0.5 g

medium piece (55 g) · Egg 19% of daily
39

Cottonseed kernel, roasted (glandless) 0.5 g

serving (30 g) · Nuts, seeds and dried fruits 19% of daily
40

Egg white, fried 0.45 g

large (46 g) · Egg 17% of daily
41

Egg white powder 0.39 g

tbsp (7 g) · Egg 15% of daily
42

Hemp seed, whole 0.38 g

serving (30 g) · Nuts, seeds and dried fruits 14% of daily
43

Seeds, cottonseed flour, low fat (glandless) 0.38 g

serving (15 g) · Flour 14% of daily
44

Macaroni, boiled 0.38 g

serving (140 g) · Pasta 14% of daily
45

Spaghetti, boiled 0.38 g

serving (140 g) · Pasta 14% of daily
46

Pumpkin seed 0.37 g

serving (30 g) · Nuts, seeds and dried fruits 14% of daily
47

Rice, wholegrain, boiled 0.36 g

serving (140 g) · Rice 14% of daily
48

Quinoa 0.34 g

serving (45 g) · Flour 13% of daily
49

Cream cheese, 6-11% fat 0.33 g

serving (30 g) · Cheese, unripened, fresh cheese 12% of daily
50

Buckwheat 0.3 g

serving (45 g) · Rice 11% of daily

1

Pea, green, split, mature seeds 1.6 g

serving (90 g) · Pulses 60% of daily
2

Bean, yellow, mature 1.4 g

serving (90 g) · Pulses 51% of daily
3

Soy mince 1.2 g

serving (35 g) · Pulse products 47% of daily
4

Soy protein concentrate, 58% protein 1.2 g

serving (30 g) · Miscellaneous ingredients 44% of daily
5

Soy bean, boiled 0.99 g

serving (90 g) · Pulses 37% of daily
6

Tempeh 0.77 g

serving (85 g) · Miscellaneous ingredients 29% of daily
7

Tofu, firm (with calcium sulfate) 0.75 g

serving (85 g) · Pulse products 28% of daily
8

Tofu (without calcium sulfate) 0.67 g

block (85 g) · Pulse products 25% of daily
9

Cottonseed kernel, roasted (glandless) 0.5 g

serving (30 g) · Nuts, seeds and dried fruits 19% of daily
10

Hemp seed, whole 0.38 g

serving (30 g) · Nuts, seeds and dried fruits 14% of daily
11

Seeds, cottonseed flour, low fat (glandless) 0.38 g

serving (15 g) · Flour 14% of daily
12

Macaroni, boiled 0.38 g

serving (140 g) · Pasta 14% of daily
13

Spaghetti, boiled 0.38 g

serving (140 g) · Pasta 14% of daily
14

Pumpkin seed 0.37 g

serving (30 g) · Nuts, seeds and dried fruits 14% of daily
15

Rice, wholegrain, boiled 0.36 g

serving (140 g) · Rice 14% of daily
16

Quinoa 0.34 g

serving (45 g) · Flour 13% of daily
17

Buckwheat 0.3 g

serving (45 g) · Rice 11% of daily
18

Amaranth flakes 0.3 g

serving (40 g) · Flour 11% of daily
19

Amaranth grain, cooked 0.29 g

serving (140 g) · Rice 11% of daily
20

Peanut butter 0.26 g

serving (32 g) · Condiments 10% of daily
21

Pasta, wheat germ pasta 0.23 g

serving (55 g) · Pasta 9% of daily
22

Spinach, fried 0.22 g

serving (85 g) · Cooked vegetables 8% of daily
23

Spinach boiled 0.22 g

serving (85 g) · Cooked vegetables 8% of daily
24

Mushroom, crimini 0.21 g

serving (85 g) · Mushroom 8% of daily
25

Coconut milk 0.21 g

serving (240 g) · Vegetable juices 8% of daily
26

Taro leaves 0.21 g

serving (85 g) · Vegetables 8% of daily
27

Rice cooking cream 0.2 g

serving (240 g) · Cream 8% of daily
28

Tamarind 0.19 g

serving (140 g) · Fruits 7% of daily
29

Cauliflower 0.18 g

serving (85 g) · Vegetables 7% of daily
30

Almond butter 0.18 g

serving (32 g) · Condiments 7% of daily
31

Watermelon 0.17 g

serving (280 g) · Fruits 7% of daily
32

Potato, peeled 0.17 g

serving (110 g) · Cooked potatoes 6% of daily
33

Tahini, sesami seed butter 0.16 g

serving (30 g) · Condiments 6% of daily
34

Barley malt for beer 0.16 g

serving (30 g) · Miscellaneous ingredients 6% of daily
35

Seaweed, wakame, dried 0.16 g

serving (30 g) · Canned vegetables 6% of daily
36

Kale, fried 0.15 g

serving (85 g) · Cooked vegetables 6% of daily
37

French fries, frozen 0.15 g

serving (85 g) · Fried potatoes, French fries 6% of daily
38

Apricot 0.14 g

serving (140 g) · Fruits 5% of daily
39

Brussels sprout 0.13 g

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

Bamboo shoots, canned 0.12 g

serving (130 g) · Canned vegetables 4% of daily
41

Shiitake mushroom, raw 0.11 g

serving (85 g) · Mushroom 4% of daily
42

Asparagus, canned 0.11 g

serving (130 g) · Canned vegetables 4% of daily
43

Oyster mushroom 0.11 g

serving (85 g) · Mushroom 4% of daily
44

Plantains, yellow, baked 0.1 g

serving (140 g) · Fruit and berry dishes other than pies 4% of daily
45

Mamey sapote 0.1 g

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

Barley malt syrup 0.08 g

serving (30 g) · Sugar and syrups 3% of daily
47

Coconut water, unsweetened 0.08 g

cup (240 g) · Vegetable juices 3% of daily
48

Popcorn, cooking oil 0.08 g

serving (30 g) · Savoury snacks 3% of daily
49

Lingonberry 0.07 g

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

Blackberry 0.07 g

serving (140 g) · Berries 3% of daily

Learn about lysine

What does lysine do for the body?

Lysine is an essential amino acid that plays a crucial role in the body's protein synthesis, collagen formation, and tissue repair. It also supports the body's immune function and helps maintain healthy bones and skin. Lysine is important for the production of various enzymes, hormones, and antibodies, and is also involved in the absorption of calcium.

How much lysine do I need?

The recommended dietary allowance (RDA) for lysine for adults is 38 mg per kilogram of body weight. However, individual needs may vary based on age, sex, and overall health.

What if your lysine intake is low?

It's important to include lysine-rich foods in your diet, such as meat, fish, dairy products, and certain plant-based sources like quinoa and legumes, to ensure adequate intake.

How do vegans get their lysine intake?

Vegans can get their lysine intake from a variety of plant-based sources including beans, lentils, tofu, tempeh, quinoa, pistachios, and others. Consuming a diverse range of these lysine-rich foods can help ensure that vegans meet their recommended daily intake.

How much lysine 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 lysine

2.5 g

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

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