Nutrition Diet: What food is high in tryptophan?

October 14, 2025 •

5 min read

Tryptophan is an essential amino acid that your body cannot produce on its own, meaning it must be obtained through diet. This vital nutrient serves as a precursor to serotonin and melatonin, playing a key role in regulating your mood, sleep, and overall well-being. Knowing exactly what food is high in tryptophan can help you build a diet that supports these critical bodily functions.

Quick Summary

An essential amino acid, tryptophan is a dietary component vital for producing serotonin and melatonin, impacting mood and sleep. This article details numerous animal- and plant-based foods rich in this nutrient, along with dietary tips for optimal absorption and benefits.

Key Points

Essential Amino Acid: Tryptophan must be consumed through your diet, as your body cannot produce it.
Precursor to Serotonin: It is a key building block for serotonin, a neurotransmitter that regulates mood and feelings of well-being.
Aids Sleep: By producing melatonin, tryptophan helps regulate your body's sleep-wake cycle.
Diverse Food Sources: You can find it in a wide array of foods, including turkey, eggs, fish, tofu, nuts, and seeds.
Carb Synergy: Consuming tryptophan with carbohydrates can help its transport across the blood-brain barrier.
Sleepiness Myth: The idea that turkey is a potent sedative is a myth; post-meal drowsiness is more likely due to overall meal size.

What is Tryptophan and Why is it Important?

Tryptophan is one of the nine essential amino acids, which means it cannot be synthesized by the human body and must be acquired from food. Once ingested, the body uses tryptophan to create several crucial compounds. The most notable are serotonin, a neurotransmitter that helps regulate mood, appetite, and sleep, and melatonin, a hormone that manages the body's sleep-wake cycle. Additionally, the liver can use tryptophan to produce niacin (vitamin B3), which is needed for energy metabolism. Given its low concentration in the body relative to other amino acids, a consistent dietary intake is necessary to support these functions.

Top Animal-Based Sources of Tryptophan

Protein-rich animal products are excellent sources of tryptophan. They are considered "complete proteins," containing all nine essential amino acids, including tryptophan.

Poultry: While famously associated with turkey, both chicken and turkey are excellent sources of tryptophan. Roasted turkey breast, for example, contains a high concentration of this amino acid. Many different preparations of chicken, such as grilled chicken breast, also offer a substantial amount.
Fish and Seafood: Oily fish like salmon and tuna are rich in tryptophan, and they also provide beneficial omega-3 fatty acids, which support overall brain health. Other good choices include snapper, tilapia, and lobster.
Dairy Products: A variety of dairy items offer a good dose of tryptophan. Cheeses like mozzarella, cheddar, and Parmesan are notable sources, as are milk and yogurt. This is why a glass of warm milk is often recommended as a bedtime ritual.
Eggs: A large egg provides a notable amount of tryptophan, primarily in the yolk. They are also a complete protein source and contain other vital nutrients like choline and omega-3s.
Red Meat: Beef, pork, and lamb are all strong sources of tryptophan. Opting for leaner cuts can help balance overall saturated fat intake.

Abundant Plant-Based Sources of Tryptophan

For those following a vegetarian or vegan diet, numerous plant-based foods are excellent sources of tryptophan. Some plant-based proteins, such as quinoa and soy, are also considered complete proteins.

Soy Products: Tofu, tempeh, and soybeans (edamame) are particularly high in tryptophan, making them staples for plant-based diets. Many tofu products are also calcium-fortified, providing an added nutritional bonus.
Nuts and Seeds: Many nuts and seeds are packed with tryptophan. Top choices include pumpkin seeds, chia seeds, sunflower seeds, and sesame seeds. Peanuts, cashews, and almonds also provide good amounts.
Legumes: Lentils, chickpeas, and beans offer a solid source of tryptophan and are also high in fiber. For instance, cooked pinto or kidney beans are good options.
Grains: Whole grains like oats, buckwheat, and quinoa contribute to your daily tryptophan intake. A cup of cooked quinoa contains a good amount, along with other minerals like magnesium and zinc. Pairing tryptophan-rich foods with complex carbohydrates can enhance the amino acid's journey to the brain, helping boost serotonin production.
Fruits and Vegetables: While generally lower in concentration, certain fruits and vegetables contain modest amounts. Examples include bananas, potatoes, and spinach.

Tryptophan Content in Common Foods

Here is a comparison table of the approximate tryptophan content in various food items based on serving size:


Food Item	Serving Size	Tryptophan Content (approx. mg)
Tofu	1/2 cup	296
Canned White Tuna	3 oz	252
Turkey, Light Meat	3 oz	214
Pumpkin and Squash Seeds	1 oz	163
Mozzarella Cheese	1 oz	146
Oats	1 cup, cooked	147
Whole Egg	1 large	83
Cashews	1 oz	81
Chicken Breast	3 oz	77
Peanuts	1 oz	65
Banana	1 medium	11

The Tryptophan-Carbohydrate Connection

While protein-rich foods contain tryptophan, consuming them with carbohydrates is key for maximum benefit, especially regarding mood and sleep. Tryptophan competes with other large neutral amino acids (LNAAs) to cross the blood-brain barrier. When you eat carbohydrates, your body releases insulin, which helps clear competing LNAAs from the bloodstream and into muscle tissue. This reduces competition, allowing more tryptophan to enter the brain where it can be converted into serotonin. This is why the classic pairing of a glass of milk (protein) with a cookie (carbohydrate) is thought to be effective for relaxation.

Dispelling the Turkey and Sleepiness Myth

The idea that the tryptophan in turkey is responsible for the sleepy feeling after Thanksgiving dinner is a common misconception. The truth is that while turkey contains tryptophan, it is present alongside many other amino acids in a high-protein meal. This competition actually makes it less likely for a significant amount of tryptophan to reach the brain immediately. The real culprit behind post-meal drowsiness is more likely the overconsumption of a large, heavy meal, particularly one rich in carbohydrates and fats. The body expends a lot of energy to digest such a meal, leading to a natural feeling of sluggishness.

Optimizing Your Tryptophan Intake

Combine with Carbs: For better mood and sleep support, pair tryptophan-rich proteins with complex carbohydrates. Examples include having a handful of pumpkin seeds with an apple, or a bowl of oats with a scoop of yogurt.
Balance Your Meals: Incorporate a variety of tryptophan sources into your diet to ensure consistent intake. Don't rely on a single food item.
Consider a Bedtime Snack: A small, balanced snack containing both protein and carbs before bed can help facilitate serotonin and melatonin production, potentially aiding sleep.
Embrace Exercise and Sunlight: Physical activity and exposure to natural sunlight also play important roles in supporting healthy serotonin levels.
Support Gut Health: Since a significant portion of serotonin is produced in the gut, a healthy gut microbiome can influence its production. Include probiotic-rich foods like yogurt or kefir in your diet.

Conclusion

Tryptophan is an essential amino acid with a crucial role in our overall health, particularly in regulating mood and sleep through its conversion to serotonin and melatonin. The good news is that this vital nutrient is widely available in both animal- and plant-based foods, including poultry, fish, dairy, soy products, nuts, seeds, and specific grains and vegetables. By diversifying your diet and strategically combining tryptophan sources with carbohydrates, you can naturally and effectively support your body's functions. Focusing on a balanced, nutrient-dense diet is a reliable way to ensure you are getting enough tryptophan and reaping its numerous benefits, from better sleep to a more stable mood.

For more detailed nutritional data on specific food items, you can consult the U.S. Department of Agriculture's FoodData Central.

Frequently Asked Questions

Contrary to popular belief, turkey is not the highest source of tryptophan. Foods like certain seeds, cheese, and dried spirulina contain even higher amounts. The sleepy feeling after a large turkey meal is more likely due to overeating rather than the tryptophan itself.

Yes, vegetarians can get plenty of tryptophan from a varied diet. Excellent plant-based sources include soy products like tofu and edamame, nuts such as cashews and peanuts, and seeds, especially pumpkin, chia, and sesame seeds.

The average daily requirement for adults is approximately 280–350 milligrams for a 70-kg person, though a typical diet in the U.S. provides more than this. A balanced diet with regular intake of protein-rich foods usually covers the necessary amount.

No, it does not. The conversion of dietary tryptophan into serotonin and melatonin is a multi-step process that takes several hours. The immediate drowsiness after a large meal is not a direct result of tryptophan.

When consumed with protein, carbohydrates help promote the absorption of tryptophan into the brain. Insulin released in response to carbs directs competing amino acids into muscle tissue, giving tryptophan a clearer path across the blood-brain barrier.

Tryptophan supplements should be used with caution and only after consulting a healthcare professional, especially if you are on other medications that affect serotonin, like antidepressants. For most people, it is safer to obtain tryptophan through natural food sources.

Beyond diet, several lifestyle factors influence serotonin levels. Regular exercise, getting enough sunlight, managing stress, and maintaining a healthy gut microbiome can all contribute to improved mood and well-being.