Nutrition Diet: What has the highest melatonin in food?

October 18, 2025 •

4 min read

According to a study conducted by Louisiana State University, pistachios contain remarkably high levels of melatonin, at approximately 660 nanograms per gram. However, it is essential to consider a variety of foods to determine what has the highest melatonin content as part of a balanced diet for better sleep.

Quick Summary

This article explores the foods containing the highest levels of melatonin, with pistachios emerging as a standout source. It provides details on other melatonin-rich foods like tart cherries, eggs, and goji berries and explains how a balanced diet and specific nutrients can support your body's natural sleep cycle.

Key Points

Pistachios are a top source: Raw pistachios contain one of the highest known concentrations of melatonin in a food, at approximately 660 nanograms per gram.
Tart cherries aid sleep duration: Tart cherry juice has been shown in studies to increase melatonin and improve overall sleep quality and duration.
Eggs and fish are excellent sources: Eggs provide melatonin along with tryptophan, while fatty fish like salmon and sardines offer melatonin, vitamin D, and omega-3 fatty acids.
Magnesium and tryptophan are crucial: These nutrients, found in foods like bananas, spinach, and turkey, are essential for the body's natural synthesis of melatonin.
Timing your meals is important: To support sleep, it is best to eat melatonin-rich snacks or meals a couple of hours before bed and avoid heavy, spicy, or caffeinated items.
Holistic approach is most effective: The most sustainable way to improve sleep is through a varied diet rich in sleep-supporting nutrients rather than focusing on a single food item.

Unlocking Sleep: The Role of Melatonin in Your Diet

Melatonin is a hormone produced naturally by the body's pineal gland that helps regulate the sleep-wake cycle. While our bodies produce this hormone in response to darkness, certain foods also contain it, and including them in your diet can support natural sleep patterns. For those wondering what has the highest melatonin content in a food source, the answer might surprise you: pistachios lead the pack, but several other nutritious options also make the list.

The Food with the Highest Recorded Melatonin

Among the most cited food sources, pistachios stand out for their exceptionally high melatonin concentration. Research, including a study from Louisiana State University, found that American-grown pistachios contain approximately 660 nanograms of melatonin per gram. This is significantly higher than other food sources and is often paired with other sleep-supporting nutrients like tryptophan, magnesium, and vitamin B6. For a nighttime snack, a handful of raw pistachios can be a powerful addition to your bedtime routine, provided they are not excessively roasted, which can reduce melatonin levels.

Top Foods Rich in Melatonin and Sleep-Supporting Nutrients

Beyond pistachios, several other foods contain natural melatonin and vital nutrients that aid its production. Incorporating a variety of these into your regular nutrition diet can help optimize your sleep health.

Tart Cherries: The Montmorency variety, in particular, has been a subject of many studies for its sleep-enhancing properties. Consuming tart cherry juice can increase the body's melatonin levels, improve sleep duration, and enhance overall sleep quality.
Goji Berries: These small red berries, often sold dried, are recognized for their high antioxidant capacity and significant melatonin content. A small handful of dried goji berries before bed can contribute to better rest.
Eggs: For animal-based sources, eggs are a standout option. They contain a considerable amount of melatonin and other sleep-promoting nutrients like tryptophan, which helps the body produce both serotonin and melatonin.
Fish: Oily fish like salmon and sardines are not only rich in heart-healthy omega-3 fatty acids but also contain natural melatonin and vitamin D, a nutrient linked to better sleep quality.
Milk: The classic bedtime beverage has a scientific basis. Warm milk contains tryptophan and a small amount of melatonin. One study found that milk harvested at night (night milk) has a much higher melatonin content than daytime milk.
Nuts and Seeds: In addition to pistachios, walnuts and almonds are excellent choices. Walnuts contain melatonin, tryptophan, and magnesium, which can help calm the body. Almonds are also a good source of melatonin and magnesium, another mineral linked to muscle relaxation and sleep.
Cereals and Grains: Oats are a great source of melatonin and complex carbohydrates, which help tryptophan cross the blood-brain barrier. Brown rice and barley are other beneficial whole-grain options.
Certain Fruits and Vegetables: Many fruits and vegetables offer sleep-promoting compounds. Bananas are rich in magnesium, potassium, and tryptophan. Kiwi fruit has been shown to improve sleep onset and quality. Tomatoes, grapes, and mushrooms also contain melatonin.

How Supporting Nutrients Impact Melatonin Production

Beyond consuming foods that contain melatonin directly, a holistic nutrition strategy involves incorporating nutrients that support the body's own production. These include:

Tryptophan: This essential amino acid serves as a precursor for serotonin and, subsequently, melatonin. Foods rich in tryptophan include turkey, chicken, cheese, and seeds.
Magnesium: An important mineral for sleep regulation, magnesium helps relax muscles and activates neurotransmitters that calm the body and mind. Many melatonin-rich foods, like nuts and leafy greens, are also excellent sources of magnesium.
Vitamin B6: This vitamin is crucial for converting tryptophan into serotonin and melatonin. You can find B6 in many foods, including pistachios, bananas, and fish.

Comparison of Melatonin Content in Foods


Food (per gram)	Approximate Melatonin Content	Notes
Pistachios (raw, US)	~660 ng	Exceptionally high concentration; also contains tryptophan, magnesium, and B vitamins.
Tart Cherries	~13.5 ng	Best consumed as juice for concentrated effect; also rich in antioxidants.
Eggs	~1.5 ng	A good animal source of melatonin, protein, and iron.
Pineapple	~0.28 ng	Contains melatonin and boosts serotonin production.
Salmon	~0.21 ng	Oily fish source, also provides omega-3s and vitamin D.
Milk (daytime)	~0.12 pg/mL	Contains tryptophan; "night milk" has higher levels.
Walnuts	~0.04 ng	Good source of melatonin, magnesium, and omega-3s.
Goji Berries (dried)	High (specific data varies)	Also has strong antioxidant capacity.
Oats	Present (specific data varies)	Contains melatonin and tryptophan; complex carbs aid absorption.

Dietary Strategy for Optimizing Melatonin

Instead of focusing on a single food, a balanced approach is best. Consider these tips for your evening meals and snacks:

Timing is Key: Consume a sleep-supporting snack or meal 1-2 hours before bed. This allows time for digestion and nutrient absorption. A handful of pistachios with tart cherry juice is a potent combination.
Combine Nutrients: Pair tryptophan-rich foods with a source of carbohydrates, like oats with milk or cheese with whole-grain crackers, to help tryptophan reach the brain more effectively.
Avoid Disruptors: Limit caffeine and alcohol in the hours leading up to bedtime, as they can interfere with sleep quality. Heavy, fatty, or spicy meals should also be avoided late at night, as they can cause digestive discomfort.
Stay Consistent: A consistent sleep and eating routine will have a greater long-term impact on your natural sleep cycle than relying on occasional large doses of melatonin.

Conclusion

While pistachios hold the title for the highest recorded melatonin content among common foods, a comprehensive approach to diet is the most effective way to support your sleep cycle. By incorporating a variety of melatonin-rich foods like tart cherries, goji berries, eggs, and fatty fish, alongside nutrients that aid melatonin production like tryptophan and magnesium, you can significantly improve your sleep health. The goal is not just a single high-melatonin snack, but a holistic diet and routine that supports your body’s natural rhythm.

For more information on the science of sleep and nutrition, consider exploring resources from reputable sources like the Sleep Foundation.

Frequently Asked Questions

Raw pistachios have the highest known melatonin content of any commonly tested food, with one study reporting approximately 660 nanograms per gram.

Yes, research indicates that drinking tart cherry juice can increase the body's melatonin levels and improve sleep duration and overall quality for many people.

Melatonin is a hormone produced by the pineal gland that signals to your body when it's time to sleep, helping to regulate your internal sleep-wake cycle.

While supplements can provide higher doses, a nutrient-dense diet is often more effective for long-term sleep health. Foods offer a complex blend of vitamins, minerals, and other compounds that work synergistically to support the body's natural processes.

For optimal results, consume melatonin-rich foods or snacks about one to two hours before your planned bedtime to allow for proper digestion and absorption.

Besides foods containing melatonin directly, foods rich in tryptophan (like eggs and poultry), magnesium (like bananas and spinach), and vitamin B6 are crucial for aiding the body's natural melatonin synthesis.

Yes, avoid heavy, spicy, or fatty meals, as well as alcohol and caffeine, in the hours before sleep. These can disrupt digestion and interfere with your body's ability to rest.