Foods High in Nitrogen: Top Sources

Q: What is nitrogen's role in the body?

Nitrogen is a crucial component of amino acids, which are the building blocks of proteins. These proteins are essential for the growth, repair, and maintenance of body tissues. Nitrogen is also a key element in DNA, which carries genetic information, and in many important biological molecules such as hormones and enzymes.

Q: How much nitrogen do I need?

The amount of nitrogen needed varies depending on factors such as age, sex, weight, and activity level. As a general guideline, the Recommended Dietary Allowance (RDA) for nitrogen is 14-18 mg per pound of body weight. However, it's crucial to consult with a healthcare professional or a registered dietitian to determine the specific nitrogen requirements for your individual circumstances.

Q: What are the health benefits of nitrogen?

Nitrogen is an essential component of amino acids, which are the building blocks of proteins. Proteins are critical for the growth, repair, and maintenance of body tissues, as well as the production of enzymes and hormones. Additionally, nitrogen is a key component of DNA, the genetic material in our cells, and is involved in various metabolic processes within the body.

Q: What if your nitrogen is low?

Low nitrogen levels in the body can lead to symptoms such as fatigue, muscle weakness, and impaired immune function. It is important to consume adequate amounts of protein, which provides the body with nitrogen, to maintain a healthy nitrogen balance.

Q: How do vegans get their nitrogen intake?

Vegans can get their nitrogen intake from a variety of plant-based foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, quinoa, chia seeds, nuts, seeds, and whole grains. These plant-based sources provide ample amounts of protein, which contains nitrogen.

Nitrogen Foods high in nitrogen and how much you need · Amino acids

Nitrogen is a chemical element that is essential for all living organisms. It is a key component of proteins, DNA, and other important molecules in the body. In the context of nutrition, nitrogen is primarily obtained through the consumption of protein-rich foods.

Foods that have it

939

There's no official daily target for nitrogen.

Among plant foods, soy protein concentrate, 58% protein; soy mince and soy bean have the most nitrogen per serving. Among animal foods, the most are in turkey breast; tuna and cheese, home-made cheese, 9-14% fat.

Plant sources

Foods highest in nitrogen

Ranked from 939 foods in our catalog, one entry per food.

1

Turkey breast, oven-baked 4.9 g

serving (85 g) · Chicken and other birds
2

Beef sirloin steak, oven-baked 4.4 g

serving (85 g) · Steaks and chops
3

Beef round, fried without fat 4.3 g

serving (85 g) · Steaks and chops
4

Roast beef 4.3 g

serving (85 g) · Steaks and chops
5

Tuna 4.2 g

serving (110 g) · Fish
6

Liver, boiled 4.1 g

serving (85 g) · Offal dishes
7

Turkey mince, fried without fat 4.1 g

serving (85 g) · Chicken and other birds
8

Turkey, boiled, unsalted 4.1 g

serving (85 g) · Chicken and other birds
9

Roasted liver 3.9 g

serving (85 g) · Offal dishes
10

Tilapia, oven-baked 3.6 g

serving (85 g) · Fish
11

Powan, whitefish, pollan, lavaret 3.6 g

serving (110 g) · Fish
12

Cheese, home-made cheese, 9-14% fat 3.6 g

serving (110 g) · Cheese, unripened, fresh cheese
13

Whey protein concentrate (75%) 3.4 g

scoop (28.7 g) · Miscellaneous ingredients
14

Lobster 3.3 g

serving (110 g) · Crustaceans and molluscs
15

Cottage cheese, fat-free, low-lactose 3.2 g

serving (110 g) · Cheese, unripened, fresh cheese
16

Squid 3.1 g

serving (110 g) · Crustaceans and molluscs
17

Kidney, boiled, salt 3 g

serving (85 g) · Offal dishes
18

Redfish, rosefish, frozen 3 g

serving (110 g) · Fish products
19

Soy protein concentrate, 58% protein 2.8 g

serving (30 g) · Miscellaneous ingredients
20

Soy mince 2.8 g

serving (35 g) · Pulse products
21

Sauteed elk 2.7 g

serving (85 g) · Meat dishes
22

Salmon in oil, canned 2.7 g

serving (85 g) · Fish products
23

Skyr, <0.5% fat 2.7 g

serving (170 g) · Quark
24

Crayfish 2.6 g

serving (110 g) · Crustaceans and molluscs
25

Tempeh 2.5 g

serving (85 g) · Miscellaneous ingredients
26

Tofu, firm (with calcium sulfate) 2.3 g

serving (85 g) · Pulse products
27

Soy bean, boiled 2.3 g

serving (90 g) · Pulses
28

Salami, light, 15% fat 2.2 g

serving (55 g) · Cold cuts, sausages
29

Yoghurt, plain, greek, 7% fat, lactose-free 2.2 g

serving (170 g) · Yoghurt
30

Pork and beef, canned 2.1 g

serving (85 g) · Meat products
31

Quark, 0.3% fat, 12% protein, lactose-free 2.1 g

serving (110 g) · Quark
32

Chicken nuggets, deep-fried, lactose-free 2 g

serving (85 g) · Poultry dishes
33

Pulled oats 1.9 g

serving (40 g) · Pulse products
34

Chorizo, fried without fat 1.9 g

serving (55 g) · Sausages
35

Cream quark, 4.3% fat 1.8 g

serving (110 g) · Quark
36

Herring, salted 1.8 g

serving (85 g) · Fish products
37

Pumpkin seed 1.7 g

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

Processed cheese, 20-24% fat 1.6 g

serving (55 g) · Processed cheese
39

Hemp seed, without hull 1.6 g

serving (30 g) · Nuts, seeds and dried fruits
40

Parma ham, 15% fat 1.6 g

serving (55 g) · Cold cuts, meat
41

Turkey cold cuts 1.5 g

serving (55 g) · Cold cuts, meat
42

Pasta, wheat germ pasta 1.5 g

serving (55 g) · Pasta
43

Lentil, green/brown 1.4 g

serving (35 g) · Pulses
44

Adzuki bean, boiled 1.3 g

serving (90 g) · Pulses
45

Sour milk, 0.8% fat 1.3 g

serving (240 g) · Soured milks
46

Peanut butter 1.3 g

serving (32 g) · Condiments
47

Milk, 1% fat, 1 ug added vitamin d 1.3 g

cup (240 g) · Milks <2% fat
48

Curd milk, plain, 1% fat, low-lactose 1.3 g

serving (240 g) · Cultured milks
49

Peanut 1.2 g

serving (30 g) · Nuts, seeds and dried fruits
50

Egg, organic, boiled 1.2 g

large (50 g) · Egg

Learn about nitrogen

What is nitrogen's role in the body?

Nitrogen is a crucial component of amino acids, which are the building blocks of proteins. These proteins are essential for the growth, repair, and maintenance of body tissues. Nitrogen is also a key element in DNA, which carries genetic information, and in many important biological molecules such as hormones and enzymes.

How much nitrogen do I need?

The amount of nitrogen needed varies depending on factors such as age, sex, weight, and activity level. As a general guideline, the Recommended Dietary Allowance (RDA) for nitrogen is 14-18 mg per pound of body weight. However, it's crucial to consult with a healthcare professional or a registered dietitian to determine the specific nitrogen requirements for your individual circumstances.

What are the health benefits of nitrogen?

Nitrogen is an essential component of amino acids, which are the building blocks of proteins. Proteins are critical for the growth, repair, and maintenance of body tissues, as well as the production of enzymes and hormones. Additionally, nitrogen is a key component of DNA, the genetic material in our cells, and is involved in various metabolic processes within the body.

What if your nitrogen is low?

Low nitrogen levels in the body can lead to symptoms such as fatigue, muscle weakness, and impaired immune function. It is important to consume adequate amounts of protein, which provides the body with nitrogen, to maintain a healthy nitrogen balance.

How do vegans get their nitrogen intake?