Which Has More Tryptophan Turkey or Beef
Top 10 Foods Highest in Tryptophan
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Tryptophan is an essential amino acid needed for general growth and development, the production of niacin (vitamin B3), and the neurotransmitter serotonin. Serotonin is believed to play an important role in regulating sleep and mood, which is why turkey is sometimes attributed to making people sleepy.The truth, however, is that many other foods contain as much tryptophan as turkey and do not cause drowsiness.
High tryptophan foods include chicken, turkey, red meat, pork, tofu, fish, beans, milk, nuts, seeds, oatmeal, and eggs. The reference dietary intake (RDI) for tryptophan is 4mg per kilogram of body weight or 1.8mg per pound. Therefore, a person weighing 70kg (~154 pounds) should consume around 280mg of tryptophan per day.
Below is a list of the top 10 foods highest in tryptophan with the %RDI calculated for someone weighting 70kg (154lbs). For more high tryptophan foods see the extended list of tryptophan rich foods.
- Introduction
- List of High Tryptophan Foods
- Printable
- Extended list of Tryptophan Rich Foods
- Tryptophan and Thyroid Function
- About the Reference Dietary Intake (%RDI) Target
- About the Data
- Related
- Feedback
- References
#1: Lean Chicken & Turkey
| Tryptophan in a 6oz Chicken Breast | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 687mg (245% RDI) | 404mg (144% RDI) | 515mg (184% RDI) |
#2: Beef (Skirt Steak)
| Tryptophan per 6oz Steak | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 636mg (227% RDI) | 374mg (134% RDI) | 279mg (100% RDI) |
#3: Lean Pork Chops
| Tryptophan in a 6oz Chop | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 627mg (224% RDI) | 369mg (132% RDI) | 378mg (135% RDI) |
#4: Firm Tofu
| Tryptophan per Cup | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 592mg (212% RDI) | 235mg (84% RDI) | 326mg (117% RDI) |
#5: Fish (Salmon)
| Tryptophan per 6oz Fillet | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 570mg (203% RDI) | 335mg (120% RDI) | 429mg (153% RDI) |
#6: Boiled Soybeans (Edamame)
| Tryptophan per Cup | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 416mg (149% RDI) | 242mg (86% RDI) | 281mg (100% RDI) |
#7: Milk
| Tryptophan per 16oz Glass | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 211mg (75% RDI) | 43mg (15% RDI) | 253mg (90% RDI) |
#8: Squash and Pumpkin Seeds
| Tryptophan per 1oz Handful | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 164mg (58% RDI) | 576mg (206% RDI) | 206mg (74% RDI) |
#9: Oatmeal
| Tryptophan per Cup | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 94mg (33% RDI) | 40mg (14% RDI) | 113mg (40% RDI) |
#10: Eggs
| Tryptophan in 1 Large Egg | Tryptophan per 100g | Tryptophan per 200 Calories |
|---|---|---|
| 77mg (27% RDI) | 153mg (55% RDI) | 197mg (71% RDI) |
Next ➞
Printable One Page Sheet
Extended list of Tryptophan Rich Foods
Tryptophan and Thyroid Function
Does tryptophan inhibit thyroid function? This preliminary study concludes: "...our findings indicate that the inhibition of the in vitro peroxidase activity of some amino acids may be produced by their interaction with the oxidized form of iodide and/or with the iodide site on the TPO molecule. Further studies are needed to define a possible physiological role for amino acids in thyroid gland regulation."
The study particularly notes that cystine, methionine, and tryptophan may affect thyroid function. That said, this study was done in vitro with tissue samples and did not measure the effect of amino acids on thyroid function in living animals or people. This means there is a long way to go to establish more of a link between amino acids and thyroid function.
If you are looking to restrict tryptophan in your diet, you can use the nutrient ranking tool to see a list of foods low in tryptophan.
You can also use the amino acid calculator to see the total amino acids in any meal.
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:
- Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.- High Leucine Foods
- High Protein Foods
- Vegetables Highest in Protein
- Fruits Highest in Protein
- Cheeses Highest in Protein
- Beans and Legumes Highest in Protein
- Amino Acid Protein Calculator
feedback
Data Sources and References
- U.S. Agricultural Research Service Food Data Central
Source: https://www.myfooddata.com/articles/high-tryptophan-foods.php
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