Nutrition Diet: How much melatonin is in an egg?

October 18, 2025 •

3 min read

A 2014 study found that a standard chicken egg contains approximately 1.54 nanograms of melatonin per gram. This raises the question: how much melatonin is in an egg compared to other foods, and what role can it play in a balanced nutrition diet?

Quick Summary

Eggs contain a modest amount of melatonin, along with other key sleep-supporting nutrients like tryptophan and vitamin D. Incorporating eggs as part of a varied, nutrient-dense diet can naturally help support your overall sleep health and circadian rhythm.

Key Points

Melatonin Content: A cooked egg contains approximately 1.54 ng/g of melatonin, a natural sleep-regulating hormone.
Supporting Nutrients: Eggs provide other sleep-aiding nutrients, including tryptophan (a precursor to melatonin) and vitamin D.
Holistic Dietary Influence: For better sleep, focusing on an overall balanced diet throughout the day is more effective than relying on a single food like eggs.
Nutrient-Dense Source: Beyond melatonin, eggs are a rich source of high-quality protein, vitamins, and minerals that support overall health.
Compared to Others: Eggs contain less melatonin than top plant-based sources like pistachios or tart cherries but are a notable animal-based contributor.
Meal Timing Matters: Consuming a light snack with eggs before bed can be beneficial, but large meals close to sleep time should be avoided.

The Role of Melatonin in the Body

Melatonin is a hormone produced naturally by the pineal gland in the brain, primarily in response to darkness. Its main function is to help regulate the body's circadian rhythms, signaling to the body when it's time to prepare for sleep. While the body produces its own melatonin, some foods contain this hormone naturally and can contribute to the body's overall levels. Research has identified eggs as one of these foods.

Melatonin Content in Eggs: The Facts

Scientific studies have confirmed the presence of melatonin in eggs. According to data from a 2014 study by Tan et al., an egg was found to contain 1.54 ng/g of melatonin. This is a measurable amount, and it places eggs among the better animal-based sources of the hormone, though still significantly less than some plant-based options.

Beyond Melatonin: Other Nutrients for Sleep

It’s important to recognize that the sleep-promoting properties of eggs extend beyond their melatonin content. Eggs are also an excellent source of other nutrients that play a vital role in sleep regulation:

Tryptophan: This essential amino acid is a precursor to serotonin, which in turn is converted into melatonin in the body. Eggs provide a considerable amount of tryptophan, aiding the body's natural melatonin synthesis pathway.
Vitamin D: Low levels of vitamin D are linked to poor sleep quality. Eggs are one of the few natural food sources of vitamin D, helping to maintain adequate levels for better sleep.
Other vitamins and minerals: Eggs also contain B vitamins, selenium, and choline, which support overall health and can indirectly contribute to better sleep by ensuring proper body function.

Comparison of Melatonin in Different Foods

While eggs are a good dietary source of melatonin, it’s useful to see how they stack up against other known sources. The following table provides a comparison based on available research, though specific melatonin levels can vary depending on farming and preparation methods.


Food Source	Melatonin Concentration	Comparison Note
Pistachios	233,000 ng/g	One of the highest known concentrations.
Tart Cherries	13.46 ng/g	A well-documented source, often consumed as juice.
Egg	1.54 ng/g	A reliable animal-based source.
Salmon	0.21 ng/g	Oily fish provides melatonin plus omega-3s.
Milk (Night)	39.43 pg/mL	Contains melatonin, especially when harvested at night.
Walnuts	0.04 ng/g	Offers melatonin along with beneficial fats.

A Holistic Approach to Nutrition and Sleep

It is crucial to understand that simply eating a single melatonin-rich food is not a magical cure for sleep issues. The overall dietary pattern throughout the day, and not just a bedtime snack, is what truly influences sleep quality. A holistic nutrition diet for sleep involves more than just melatonin; it considers the interplay of various nutrients and the timing of meals.

For instance, consuming a balanced meal containing a mix of tryptophan-rich protein (like eggs), carbohydrates (to aid tryptophan uptake), and healthy fats can help facilitate the body’s natural processes for producing melatonin and serotonin. Conversely, large, heavy meals or sugary, caffeinated foods too close to bedtime can disrupt sleep.

Incorporating Eggs and Other Foods for Better Sleep

To leverage the sleep-promoting benefits of eggs and other foods, consider these tips:

Evening Snack: Pair a hard-boiled egg with a slice of whole-wheat toast or some nuts for a balanced, sleep-friendly snack a few hours before bed.
Dinner Inclusion: Integrate eggs into your dinner menu. An omelet with spinach and mushrooms (both also contain melatonin) can be a great option.
Combine with Other Sources: Enjoy eggs with other foods that support sleep. For example, a scramble with salmon provides melatonin, omega-3s, and vitamin D.
Mindful Timing: Ensure your last large meal is consumed 3-4 hours before sleep to allow for proper digestion.

Conclusion

While an egg contains a relatively modest amount of melatonin compared to some other food sources, its real strength lies in its comprehensive nutritional profile. The combination of melatonin, tryptophan, vitamin D, and high-quality protein makes eggs a valuable component of a nutrition diet aimed at promoting better sleep. However, it's the integration of these foods within a balanced, holistic diet and healthy lifestyle that delivers the most significant benefits for sleep and overall health.

For more information on the role of melatonin in the body, consult reliable health resources like the National Center for Complementary and Integrative Health (NCCIH).

Frequently Asked Questions

According to scientific research, a standard chicken egg contains about 1.54 nanograms of melatonin per gram.

While eggs contain sleep-promoting nutrients like melatonin and tryptophan, the amount is modest. Eating an egg is unlikely to cause immediate drowsiness, but it can contribute to the body's natural processes that aid sleep.

Yes, eggs are a good source of tryptophan, an amino acid that helps produce melatonin, and vitamin D, which is linked to better sleep quality.

No. While a good animal-based source, some plant-based foods like pistachios and tart cherries contain significantly higher concentrations of melatonin.

A balanced diet, including foods with natural melatonin like eggs, is generally preferred over supplements, as whole foods offer a synergistic effect of multiple nutrients. Supplements also have varying dosages and regulations.

Yes, having eggs as a light evening snack can be beneficial due to their tryptophan content. However, avoid large, heavy meals too close to bedtime, as they can disrupt sleep.

The tryptophan, a precursor to melatonin, is found in both the egg yolk and the white, though the yolk generally contains more nutrients.