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.
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.
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.
To increase tryptophan levels, you can incorporate foods high in tryptophan into your diet, such as turkey, chicken, nuts, seeds, tofu, and cheese.
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.
Egg white powder, for food industry
Type: Food
Egg dishes -> Egg
Tryptophan
1.00g per 100 grams
Soy protein concentrate, 58% protein
Type: Food
Miscellaneous -> Miscellaneous ingredients
Tryptophan
0.84g per 100 grams
Seeds, cottonseed flour, low fat (glandless)
Type: Food
Cereals and cereal products -> Flour
Tryptophan
0.75g per 100 grams
Seeds, cottonseed meal, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Tryptophan
0.74g per 100 grams
Pork, pancreas, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Tryptophan
0.63g per 100 grams
Seeds, cottonseed flour, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Tryptophan
0.62g per 100 grams
Vegan krējums
Type: Recipe
Tryptophan
0.60g per 100 grams
Pumpkin seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Tryptophan
0.58g per 100 grams
Soya beans, dried
Type: Food
Pulses and pulse dishes -> Pulses
Tryptophan
0.58g per 100 grams
Cheese, cheddar type, 34% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Tryptophan
0.55g per 100 grams
Cheese, average
Type: Food
Milk dishes -> Cheese, ripened cheese
Tryptophan
0.55g per 100 grams
Cheese, 28% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Tryptophan
0.55g per 100 grams
Elk, cooked, roasted
Type: Food
Meat dishes -> Steaks and chops
Tryptophan
0.55g per 100 grams
Milk powder, fat-free milk
Type: Food
Miscellaneous -> Miscellaneous ingredients
Tryptophan
0.51g per 100 grams
Flour, soya flour, full fat
Type: Food
Pulses and pulse dishes -> Pulse products
Tryptophan
0.50g per 100 grams
Seeds, cottonseed kernels, roasted (glandless)
Type: Food
Snacks -> Nuts, seeds and dried fruits
Tryptophan
0.49g per 100 grams
Parsley, dried
Type: Food
Miscellaneous -> Spices
Tryptophan
0.48g per 100 grams
Caribou, cooked, roasted
Type: Food
Meat dishes -> Steaks and chops
Tryptophan
0.46g per 100 grams
Chia seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Tryptophan
0.44g per 100 grams
Rabbit, wild, cooked, stewed
Type: Food
Meat dishes -> Steaks and chops
Tryptophan
0.44g per 100 grams
Cheese, gruyere
Type: Food
Milk dishes -> Cheese, ripened cheese
Tryptophan
0.42g per 100 grams
Elk
Type: Food
Meat dishes -> Steaks and chops
Tryptophan
0.41g per 100 grams
Bacon, fried
Type: Dish
Meat dishes -> Steaks and chops
Tryptophan
0.41g per 100 grams
Bacon, fillet, 18% fat
Type: Food
Meat dishes -> Steaks and chops
Tryptophan
0.41g per 100 grams
Bacon, fillet, 18% fat, fried
Type: Dish
Meat dishes -> Steaks and chops
Tryptophan
0.41g per 100 grams
Pork, pancreas, raw
Type: Food
Meat dishes -> Offal dishes
Tryptophan
0.41g per 100 grams
Goat, cooked, roasted
Type: Food
Meat dishes -> Steaks and chops
Tryptophan
0.40g per 100 grams
Fenugreek seed
Type: Food
Miscellaneous -> Spices
Tryptophan
0.39g per 100 grams
Chicken breast without skin, fried
Type: Dish
Meat dishes -> Chicken and other birds
Tryptophan
0.39g per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Tryptophan
0.39g per 100 grams
Sesame seed, with hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Tryptophan
0.39g per 100 grams
Sesame seed, white, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Tryptophan
0.39g per 100 grams
Mutton roast
Type: Dish
Meat dishes -> Steaks and chops
Tryptophan
0.38g per 100 grams
Rabbit, grilled/fried
Type: Dish
Meat dishes -> Steaks and chops
Tryptophan
0.38g per 100 grams
Cheese, parmesan, grated
Type: Food
Milk dishes -> Cheese, ripened cheese
Tryptophan
0.38g per 100 grams
Boar, wild, cooked, roasted
Type: Food
Meat dishes -> Steaks and chops
Tryptophan
0.38g per 100 grams
Ham, lean, oven-baked
Type: Dish
Meat dishes -> Steaks and chops
Tryptophan
0.37g per 100 grams
Sesame seed paste tahini, without added salt
Type: Food
Miscellaneous -> Condiments
Tryptophan
0.37g per 100 grams
Beef steak, fried
Type: Dish
Meat dishes -> Steaks and chops
Tryptophan
0.37g per 100 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Tryptophan
0.37g per 100 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Tryptophan
0.37g per 100 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Tryptophan
0.37g per 100 grams
Beef, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Tryptophan
0.37g per 100 grams
Pork, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Tryptophan
0.37g per 100 grams
Turkey breast, fried
Type: Dish
Meat dishes -> Chicken and other birds
Tryptophan
0.36g per 100 grams
Lutefish
Type: Dish
Fish dishes -> Fish
Tryptophan
0.36g per 100 grams
Chicken, grilled
Type: Dish
Meat dishes -> Chicken and other birds
Tryptophan
0.36g per 100 grams
Veal, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Tryptophan
0.36g per 100 grams
Lamb, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Tryptophan
0.36g per 100 grams
Cheese, hard cheese, edam type, 24-27% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Tryptophan
0.35g per 100 grams
What you eat matters.