Tryptophan Foods high in tryptophan and how much you need · Amino acids

Tryptophan is an essential amino acid that the body needs in order to synthesize proteins. It is also a precursor to serotonin, a neurotransmitter that plays a key role in regulating mood, sleep, and appetite.

Women, a day: 0.33 g
Men, a day: 0.4 g
Per kg of body weight: about 10 mg
Give 20%+ of a day per serving: 466 foods · 74 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, soy mince; macaroni and bean, yellow, mature have the most tryptophan per serving. Among animal foods, the most are in pork, pancreas; cheese, cheddar type, 34% fat and lutefish.

Plant sources

Also high in it

Are you getting enough tryptophan?

Knowing where tryptophan 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 tryptophan

Ranked from 961 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Pork, pancreas, cooked, braised 0.53 g

serving (85 g) · Offal dishes 152% of daily
2

Elk, cooked, roasted 0.46 g

serving (85 g) · Steaks and chops 132% of daily
3

Moose 0.46 g

serving (110 g) · Steaks and chops 130% of daily
4

Whey protein concentrate (75%) 0.4 g

scoop (28.7 g) · Miscellaneous ingredients 114% of daily
5

Caribou, cooked, roasted 0.39 g

serving (85 g) · Steaks and chops 111% of daily
6

Pheasant, breast, meat only, raw 0.37 g

serving (110 g) · Chicken and other birds 107% of daily
7

Chicken strips 0.36 g

medium portion (200 g) · Chicken and other birds 102% of daily
8

Beef, liver, cooked, pan-fried 0.35 g

serving (85 g) · Offal dishes 100% of daily
9

Cheese, cheddar type, 34% fat 0.34 g

serving (55 g) · Cheese, ripened cheese 96% of daily
10

Chicken breast, fried 0.33 g

serving (85 g) · Chicken and other birds 95% of daily
11

Lutefish 0.31 g

serving (85 g) · Fish 88% of daily
12

Mollusks, clam, mixed species, canned, drained solids 0.29 g

serving (85 g) · Crustaceans and molluscs 82% of daily
13

Veal, kidneys, cooked, braised 0.29 g

serving (85 g) · Offal dishes 82% of daily
14

Tuna 0.29 g

serving (110 g) · Fish 82% of daily
15

Skyr, <0.5% fat 0.27 g

serving (170 g) · Quark 78% of daily
16

Soy mince 0.27 g

serving (35 g) · Pulse products 78% of daily
17

Lobster 0.27 g

serving (110 g) · Crustaceans and molluscs 77% of daily
18

Salmon, salt-cured 0.27 g

serving (85 g) · Fish products 77% of daily
19

Rainbow trout, farmed 0.26 g

serving (110 g) · Fish 74% of daily
20

Macaroni, boiled 0.24 g

serving (140 g) · Pasta 67% of daily
21

Spaghetti, boiled 0.24 g

serving (140 g) · Pasta 67% of daily
22

Bean, yellow, mature 0.23 g

serving (90 g) · Pulses 67% of daily
23

Soy protein concentrate, 58% protein 0.23 g

serving (30 g) · Miscellaneous ingredients 65% of daily
24

Crayfish 0.23 g

serving (110 g) · Crustaceans and molluscs 65% of daily
25

Redfish, rosefish, frozen 0.23 g

serving (110 g) · Fish products 65% of daily
26

Soy bean, boiled 0.22 g

serving (90 g) · Pulses 62% of daily
27

Skim Milk powder, lactose-free 0.21 g

serving (30 g) · Miscellaneous ingredients 60% of daily
28

Salmon in oil, canned 0.21 g

serving (85 g) · Fish products 60% of daily
29

Pumpkin seed 0.2 g

serving (30 g) · Nuts, seeds and dried fruits 57% of daily
30

Tofu, firm (with calcium sulfate) 0.2 g

serving (85 g) · Pulse products 57% of daily
31

Salami, light, 9% fat 0.2 g

serving (55 g) · Cold cuts, sausages 56% of daily
32

Chia seed 0.18 g

serving (30 g) · Nuts, seeds and dried fruits 52% of daily
33

Pulled oats 0.17 g

serving (40 g) · Pulse products 47% of daily
34

Quark, <0.5% fat 0.16 g

serving (110 g) · Quark 47% of daily
35

Sesame seed, with hull 0.15 g

serving (30 g) · Nuts, seeds and dried fruits 44% of daily
36

Cottage cheese, 4% fat 0.15 g

serving (100 g) · Cheese, unripened, fresh cheese 42% of daily
37

Tahini, sesami seed butter 0.14 g

serving (30 g) · Condiments 41% of daily
38

Pea, green, split, mature seeds 0.14 g

serving (90 g) · Pulses 41% of daily
39

Pork and beef, canned 0.13 g

serving (85 g) · Meat products 38% of daily
40

Chicken nuggets, deep-fried, lactose-free 0.12 g

serving (85 g) · Poultry dishes 36% of daily
41

Curd milk, plain, fat-free 0.12 g

serving (240 g) · Cultured milks 35% of daily
42

Soya drink, calcium 0.12 g

cup (243 g) · Vegetable juices 35% of daily
43

Turkey cold cuts 0.12 g

serving (55 g) · Cold cuts, meat 35% of daily
44

Milk, 3.5% fat 0.12 g

cup (244 g) · Milks >2% fat 34% of daily
45

Rice, wholegrain, boiled 0.12 g

serving (140 g) · Rice 33% of daily
46

Seeds, cottonseed flour, low fat (glandless) 0.11 g

serving (15 g) · Flour 32% of daily
47

Sour milk, butter milk 0.11 g

serving (240 g) · Soured milks 32% of daily
48

Yoghurt, turkish/greek, 10% fat 0.1 g

serving (170 g) · Yoghurt 29% of daily
49

Egg, organic, boiled 0.1 g

large (50 g) · Egg 29% of daily
50

Pasta, wheat germ pasta 0.1 g

serving (55 g) · Pasta 28% of daily

1

Soy mince 0.27 g

serving (35 g) · Pulse products 78% of daily
2

Macaroni, boiled 0.24 g

serving (140 g) · Pasta 67% of daily
3

Spaghetti, boiled 0.24 g

serving (140 g) · Pasta 67% of daily
4

Bean, yellow, mature 0.23 g

serving (90 g) · Pulses 67% of daily
5

Soy protein concentrate, 58% protein 0.23 g

serving (30 g) · Miscellaneous ingredients 65% of daily
6

Soy bean, boiled 0.22 g

serving (90 g) · Pulses 62% of daily
7

Pumpkin seed 0.2 g

serving (30 g) · Nuts, seeds and dried fruits 57% of daily
8

Tofu, firm (with calcium sulfate) 0.2 g

serving (85 g) · Pulse products 57% of daily
9

Chia seed 0.18 g

serving (30 g) · Nuts, seeds and dried fruits 52% of daily
10

Seitan 0.18 g

serving (85 g) · Miscellaneous ingredients 50% of daily
11

Pulled oats 0.17 g

serving (40 g) · Pulse products 47% of daily
12

Sesame seed, with hull 0.15 g

serving (30 g) · Nuts, seeds and dried fruits 44% of daily
13

Tempeh 0.15 g

serving (85 g) · Miscellaneous ingredients 43% of daily
14

Tahini, sesami seed butter 0.14 g

serving (30 g) · Condiments 41% of daily
15

Pea, green, split, mature seeds 0.14 g

serving (90 g) · Pulses 41% of daily
16

Soya drink, calcium 0.12 g

cup (243 g) · Vegetable juices 35% of daily
17

Rice, wholegrain, boiled 0.12 g

serving (140 g) · Rice 33% of daily
18

Seeds, cottonseed flour, low fat (glandless) 0.11 g

serving (15 g) · Flour 32% of daily
19

Pasta, wheat germ pasta 0.1 g

serving (55 g) · Pasta 28% of daily
20

Buckwheat 0.09 g

serving (45 g) · Rice 25% of daily
21

Spinach, fried 0.09 g

serving (85 g) · Cooked vegetables 25% of daily
22

Bulgur 0.09 g

serving (45 g) · Rice 24% of daily
23

Peanut butter 0.08 g

serving (32 g) · Condiments 22% of daily
24

Oats, rolled, oat flakes 0.08 g

serving (40 g) · Flour 22% of daily
25

Amaranth flakes 0.07 g

serving (40 g) · Flour 21% of daily
26

Mamey sapote 0.07 g

serving (140 g) · Berries 20% of daily
27

Almond butter 0.07 g

serving (32 g) · Condiments 19% of daily
28

Rice cooking cream 0.07 g

serving (240 g) · Cream 19% of daily
29

Coconut milk 0.06 g

serving (240 g) · Vegetable juices 16% of daily
30

Spinach boiled 0.05 g

serving (85 g) · Cooked vegetables 15% of daily
31

Seaweed, wakame, dried 0.05 g

serving (30 g) · Canned vegetables 14% of daily
32

Mushroom, crimini 0.05 g

serving (85 g) · Mushroom 14% of daily
33

Jackfruit 0.05 g

serving (140 g) · Fruits 14% of daily
34

Broccoli, boiled 0.05 g

serving (85 g) · Cooked vegetables 14% of daily
35

Cherimoya 0.04 g

serving (140 g) · Fruits 12% of daily
36

Taro leaves 0.04 g

serving (85 g) · Vegetables 12% of daily
37

Potato, peeled, boiled 0.03 g

serving (110 g) · Cooked potatoes 9% of daily
38

Brussels sprout 0.03 g

serving (85 g) · Vegetables 9% of daily
39

Guava 0.03 g

serving (140 g) · Fruits 9% of daily
40

Asparagus 0.03 g

serving (85 g) · Vegetables 9% of daily
41

Plantains, yellow, baked 0.03 g

serving (140 g) · Fruit and berry dishes other than pies 8% of daily
42

French fries, oven-baked 0.03 g

serving (70 g) · Fried potatoes, French fries 8% of daily
43

Groundcherry 0.03 g

cup (140 g) · Berries 8% of daily
44

Barley malt syrup 0.02 g

serving (30 g) · Sugar and syrups 6% of daily
45

Oyster mushroom 0.02 g

serving (85 g) · Mushroom 6% of daily
46

Bamboo shoots, canned 0.02 g

serving (130 g) · Canned vegetables 6% of daily
47

Champignon 0.02 g

serving (85 g) · Mushroom 6% of daily
48

Popcorn, cooking oil 0.02 g

serving (30 g) · Savoury snacks 5% of daily
49

Elderberry 0.02 g

serving (140 g) · Berries 5% of daily
50

Passion-fruit juice, yellow 0.02 g

serving (240 g) · Juices 5% of daily

Learn about tryptophan

What does tryptophan do for the body?

Tryptophan is an essential amino acid that serves as a precursor for serotonin, a neurotransmitter that contributes to mood regulation, sleep, and overall well-being. It also plays a role in the synthesis of niacin (vitamin B3), which is important for energy production and metabolism.

How much tryptophan do I need?

The recommended daily allowance for tryptophan is around 5 milligrams per kilogram of body weight. For example, a person weighing 70 kilograms would require approximately 350 milligrams of tryptophan per day.

What if your tryptophan intake is low?

To increase tryptophan levels, you can incorporate foods high in tryptophan into your diet, such as turkey, chicken, nuts, seeds, tofu, and cheese.

How do vegans get their tryptophan intake?

Vegans can get their tryptophan intake from plant-based sources such as soy products (tofu, tempeh), pumpkin seeds, sunflower seeds, chia seeds, and sesame seeds. Additionally, they can also incorporate foods like quinoa, oats, and spinach into their diet to ensure adequate tryptophan intake.

How much tryptophan do you need?

Enter your details for your own daily value.

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Weight

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Height

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Your daily tryptophan

0.33 g

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

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