Nutrition Diet: Which Plant Has the Most Melatonin?

October 6, 2025 •

5 min read

A Louisiana State University study, in partnership with American Pistachio Growers, determined that American-grown pistachios contain a notable 660 nanograms of melatonin per gram. This makes them a leading contender when asking which plant has the most melatonin, offering a natural and nutritious way to support healthy sleep cycles.

Quick Summary

An exploration of plant-based melatonin sources, comparing concentrations in popular foods like pistachios, mushrooms, and tart cherries. It examines the nutritional benefits and considerations for incorporating these foods into a diet to aid sleep.

Key Points

Pistachios are a Top Contender: With reported concentrations of up to 660 ng/g DW, American pistachios are cited as a leading plant source of melatonin.
Mushrooms Provide High Melatonin: Certain mushroom varieties like chanterelle and boletus have shown extremely high melatonin levels in some studies.
Tart Cherries are a Proven Source: Tart cherry juice is clinically proven to boost melatonin and improve sleep quality, despite having a lower concentration per gram than pistachios.
Phytomelatonin Has Co-Benefits: Plant-derived melatonin is consumed alongside beneficial antioxidants, vitamins, and minerals that enhance its health effects.
Dietary Intake Can Raise Blood Melatonin: Studies show that consuming melatonin-rich foods can lead to a measurable increase in circulating melatonin levels in the body.

The Melatonin Powerhouse: The High Concentration in Pistachios

Melatonin, often called the "sleep hormone," is a neurohormone produced in the body to regulate the sleep-wake cycle. It is also found in a variety of plants, known as phytomelatonin. Among the most surprising and potent plant sources are pistachios. A study analyzing American-grown pistachios found a significant concentration of approximately 660 nanograms of melatonin per gram of nuts. This places them far ahead of many other nuts and fruits in terms of melatonin concentration. This melatonin content is found in both raw and roasted pistachios, meaning cooking does not significantly impact their levels. Beyond melatonin, pistachios are also rich in other sleep-supportive nutrients, including tryptophan and magnesium. Tryptophan is an amino acid that the body uses to create serotonin and, subsequently, melatonin. Magnesium is known for its calming effect on the nervous system and its role in muscle relaxation, further enhancing the sleep-promoting properties of these nuts.

Other Top Plant-Based Sources of Melatonin

While pistachios hold a strong position, they are not the only plant food rich in melatonin. Other contenders offer significant levels, and their inclusion in a balanced diet can help boost overall melatonin intake.

Notable fruits, vegetables, and fungi

Tart Cherries: Widely known for their sleep-supporting properties, tart cherries (especially the Montmorency variety) contain natural melatonin. Studies show that drinking tart cherry juice can significantly increase melatonin levels and improve sleep duration and efficiency, although the melatonin concentration per 100 grams is much lower than in pistachios. The benefit is believed to be a synergistic effect of melatonin with other compounds like antioxidants and tryptophan.
Mushrooms: Certain mushrooms, particularly common white button, chanterelle, and boletus varieties, contain substantial amounts of melatonin. One study reported very high melatonin content in chanterelle mushrooms, though figures vary between studies and types.
Goji Berries: Produced by a plant native to China, goji berries are high in antioxidants and have been identified as a rich source of melatonin.
Grapes: Both fresh grapes and their products, like wine and grape juice, contain melatonin, particularly in the skin.
Tomatoes: Botanically a fruit, tomatoes are part of the famously healthy Mediterranean diet and contain high melatonin contents, though levels vary significantly by variety.

Nuts, seeds, and grains

Walnuts: Containing melatonin, walnuts also provide a good dose of heart-healthy omega-3 fatty acids and magnesium, which contribute to improved sleep.
Almonds: While containing less melatonin than pistachios, almonds are a valuable source of magnesium and healthy fats that promote relaxation.
Oats and Rice: These common grains are naturally high in melatonin and can be easily incorporated into breakfast or dinner meals to gradually increase melatonin levels.
Seeds: Certain seeds, such as sunflower and fenugreek, also contain melatonin. Germination can significantly increase melatonin levels in some legumes and seeds.

Comparing Plant Melatonin Sources

The melatonin content in plants can vary widely depending on the species, cultivar, growing conditions, and analytical methods used. Here is a general comparison of melatonin levels in common plant foods, noting the potential for significant variability and the distinction between dry weight (DW) and fresh weight (FW).


Food Source	Reported Melatonin Content (per gram)	Notes on Content and Effect
Pistachios	Up to 660 ng/g DW (American-grown)	Very high concentration, includes magnesium and tryptophan.
Chanterelle Mushrooms	~12,900 ng/g DW	Reported extremely high levels in a specific study.
Boletus Mushrooms	~6,800 ng/g DW	High concentration reported in a specific study.
Tart Cherries	~13.5 ng/g FW	Lower per gram but concentrated juice can be effective. Contains synergistic compounds.
Walnuts	~3.5 ng/g DW	Contains omega-3s and magnesium. Can increase blood melatonin.
Goji Berries	~530 ng/g DW	A very concentrated source, particularly when dried.
Tomatoes	Up to ~250 ng/g DW	Varies by cultivar and growing conditions. Higher in dry weight.
Oats	~90 ng/g DW	Good source for gradual intake through meals.

Bioavailability and the Whole-Food Advantage

When considering plant-based melatonin, it's crucial to understand the difference between consuming a whole food and taking a synthetic supplement. While a single pistachio provides far less melatonin than a typical supplement, the phytomelatonin in plants often comes with a complex array of other beneficial compounds. These include antioxidants, vitamins, and minerals that can work synergistically to enhance melatonin's effects and support overall health. For example, the anti-inflammatory and antioxidant properties of tart cherries and pistachios contribute to their sleep-promoting effects beyond just the melatonin content. Additionally, the body's absorption of melatonin from food can differ from synthetic forms. Some studies suggest that even foods with lower melatonin levels can significantly increase blood melatonin concentrations due to the body's digestive processes.

Incorporating Melatonin-Rich Plants into Your Diet

Including a variety of melatonin-rich plants in your diet can be a delicious and healthy way to support your sleep cycle. For maximum impact, consider consuming these foods in the evening, ideally a couple of hours before bedtime.

Here are some ideas for incorporating these foods:

Evening Snack: A handful of pistachios or almonds. Pairing them with a complex carbohydrate like a whole-grain cracker can help maintain stable blood sugar levels overnight.
Bedtime Drink: A glass of unsweetened tart cherry juice diluted with water. This concentrate provides a higher dose of melatonin.
Meal Additions: Add oats to your morning routine or incorporate mushrooms and tomatoes into your evening meals.
Trail Mix: Create a custom trail mix with dried tart cherries, pistachios, and walnuts for a convenient, on-the-go snack.

Conclusion

While a variety of plant foods contain melatonin, pistachios stand out for their particularly high concentration based on some analytical studies. However, the conversation about dietary melatonin is not just about a single food. Including a diverse range of plant-based sources—like mushrooms, tart cherries, and various nuts and seeds—provides a wider array of nutrients that support not only sleep but overall health. Ultimately, integrating these whole foods into a balanced diet is a holistic approach to using nutrition for better rest. The benefits extend beyond just the melatonin, leveraging the synergistic power of the plant kingdom to promote relaxation and well-being.

For more information on the comprehensive benefits of plant-based foods, you can explore resources like the NIH website. National Institutes of Health

Frequently Asked Questions

According to research on American-grown pistachios, they contain a remarkably high concentration of melatonin compared to most other plant foods. However, some studies have reported extremely high concentrations in certain varieties of mushrooms, making it difficult to definitively name a single highest source due to variations in research methods, plant cultivars, and growing conditions.

While the concentration of melatonin in fresh tart cherries is relatively low (around 13.5 ng per 100 grams), drinking concentrated tart cherry juice is a more effective way to ingest a significant amount. Its sleep benefits are often attributed to a combination of melatonin and other compounds, such as antioxidants and tryptophan.

Melatonin appears relatively stable in certain processed foods. For example, research found that roasting pistachios did not negatively impact their melatonin content. However, the effects can vary depending on the food and processing method, as seen with certain cereals and fermented products.

The amount of melatonin obtained from food is typically much lower than what is found in over-the-counter supplements. While consuming melatonin-rich foods can support a healthy sleep cycle, they may not provide a therapeutic dose for severe insomnia. For significant sleep issues, consult a healthcare provider.

To potentially aid sleep, consuming melatonin-rich foods, such as a handful of pistachios or a glass of tart cherry juice, about one to two hours before bedtime is often recommended. This allows your body time to absorb and utilize the nutrients.

Phytomelatonin is the term for melatonin naturally found in plants. It comes embedded in a matrix of other bioactive compounds, like antioxidants and polyphenols, which can offer synergistic health benefits not found in synthetic melatonin supplements. Synthetic melatonin is a chemically produced version of the hormone.

Yes, many nuts contain some amount of melatonin. Walnuts and almonds are also noted for their melatonin content, as well as being good sources of sleep-supporting magnesium and healthy fats.