Understanding Nutrition: What Food Has the Highest Concentration of Tryptophan?

October 6, 2025 •

5 min read

The human body cannot produce the essential amino acid L-tryptophan, meaning it must be obtained through diet. For those wondering what food has the highest concentration of tryptophan, the answer may be surprising and varies depending on whether you measure by concentration or serving size.

Quick Summary

An exploration of foods with the highest tryptophan content, detailing top animal and plant-based sources and explaining tryptophan's critical role in the body.

Key Points

Dried egg white is among the highest: By concentration per 100 grams, dried egg white stands out as a leading source of tryptophan.
Seeds and cheese are excellent sources: Pumpkin seeds, chia seeds, sesame seeds, Parmesan, and Mozzarella are highly concentrated sources of tryptophan.
The turkey myth is misleading: The idea that turkey is uniquely high in tryptophan and makes you sleepy is a myth; its content is similar to other meats, and carbohydrates in a large meal also influence drowsiness.
Tryptophan produces serotonin and niacin: The body uses this essential amino acid to create the neurotransmitter serotonin (affecting mood and sleep) and vitamin B3 (niacin).
Plant-based options are plentiful: Vegans and vegetarians can find high concentrations of tryptophan in spirulina, soy products like tofu, and whole grains like quinoa.
Pairing with carbs can help absorption: Consuming tryptophan-rich foods with carbohydrates can help the amino acid cross the blood-brain barrier more effectively.

The Importance of Tryptophan

Tryptophan is more than just a chemical associated with post-holiday drowsiness; it is a vital essential amino acid that the body cannot produce on its own. It plays a crucial role in several metabolic processes, most notably as a precursor to serotonin and niacin. Serotonin is a neurotransmitter that helps regulate mood, sleep, and appetite, while niacin (vitamin B3) is essential for metabolism. A balanced diet rich in tryptophan can therefore contribute to overall well-being, mood stability, and healthy sleep patterns. However, the notion that a specific food like turkey is the sole source of this 'sleepy' effect is a long-standing myth, as many other foods contain similar or higher concentrations, and other meal components, like carbohydrates, can also impact fatigue.

Dispelling the Turkey Myth

The myth of turkey's unique sleep-inducing power, often associated with Thanksgiving, is a widespread misconception. While turkey does contain tryptophan, its concentration is similar to that of other poultry and meats. The feeling of post-meal drowsiness is more likely a result of eating a large, heavy meal rich in carbohydrates, which can cause a subsequent energy crash. This is because other amino acids in a high-protein meal compete with tryptophan for transport across the blood-brain barrier, limiting its effect. When consumed in isolation, or with carbohydrates, tryptophan is more readily absorbed by the brain to produce serotonin. A large Thanksgiving feast, full of protein and carbs, actually makes it harder for tryptophan from the turkey to enter the brain.

Foods with the Highest Concentration

When we look at the sheer concentration of tryptophan per 100 grams, a few foods stand out, with some less common items topping the charts. However, daily intake is influenced by typical serving sizes. For both vegans and omnivores, there are plenty of excellent dietary sources.

Seeds and Nuts

Seeds are often the quiet champions of nutrition, and many are packed with tryptophan. Pumpkin and squash seeds, in particular, are excellent sources.

Pumpkin Seeds: These small seeds contain a very high concentration of tryptophan and are also a great source of magnesium, zinc, and healthy fats.
Chia Seeds: A popular superfood, chia seeds offer a significant amount of tryptophan alongside fiber and omega-3 fatty acids.
Sesame Seeds: Often used as a garnish, sesame seeds and their paste, tahini, are rich in tryptophan.
Sunflower Seeds: A handful of these seeds can contribute a substantial amount to your daily tryptophan needs.

Dairy and Eggs

High-protein dairy products and eggs are also among the most concentrated sources of tryptophan.

Dried Egg White: Based on concentration per 100g, dried egg white is one of the highest food sources of tryptophan found in nutritional data.
Parmesan Cheese: This hard cheese is not only flavorful but also offers a very high concentration of this essential amino acid.
Mozzarella Cheese: A more common and versatile cheese, mozzarella is also a great source of tryptophan.
Cottage Cheese: This protein-rich dairy product can provide a good dose of tryptophan.

Animal Protein Sources

Lean meats and fish are excellent sources of all essential amino acids, including tryptophan.

Game Meat and Pork: Animal proteins like elk and pork tenderloin can be very high in tryptophan per serving.
Seafood: Bluefin tuna and salmon are particularly potent sources, in addition to being rich in beneficial omega-3 fatty acids.
Poultry: While the myth persists, turkey and chicken are reliably high in tryptophan content.

Plant-Based Protein Sources

Vegans and vegetarians have several options for boosting their tryptophan intake.

Spirulina: This dried seaweed has an extremely high concentration of tryptophan per 100g, making it a standout plant-based source.
Soy Products: Soybeans, soy flour, tofu, and edamame are complete proteins containing all essential amino acids, including tryptophan.
Oats: Cooked oats and oat bran are good sources, making oatmeal a great way to start the day.
Quinoa: This gluten-free grain is a complete protein source rich in tryptophan.

Comparison of High-Tryptophan Foods

Here is a comparison of some of the highest tryptophan foods, based on nutritional data (values may vary slightly depending on the database and preparation method).


Food (per 100g)	Tryptophan (mg)	Protein (g)	Source Type
Dried Egg White	1000	81.1	Animal
Spirulina, dried	920	57.47	Plant
Parmesan Cheese	560	37.9	Animal
Raw Soybeans	590	36.49	Plant
Chia Seeds, dried	440	16.5	Plant
Sesame Seeds	370	17.0	Plant
Dried Cod	700	62.82	Animal
Pumpkin Seeds	300	17.2	Plant
Mozzarella Cheese	146*	22.0*	Animal
Canned Tuna	252*	20.0*	Animal

Note: Asterisk (*) indicates data typically provided per 3 oz or 1 oz serving size and converted for this table, using values from references like WebMD. Dried foods generally have higher concentrations per weight due to lack of water.

Tips for Increasing Tryptophan in Your Diet

Increasing your tryptophan intake from whole foods is a straightforward way to support your body's needs. Combining these foods with other nutrients can also enhance their benefits.

Food Combining Strategies

Pairing tryptophan-rich foods with carbohydrates can improve the amino acid's journey to the brain. The carbohydrates trigger insulin release, which helps other competing amino acids get absorbed by muscles, leaving a clearer path for tryptophan to cross the blood-brain barrier. Try a small handful of pumpkin seeds with a banana, or a bowl of oatmeal with a sprinkle of chia seeds.

Meal Planning

Incorporate high-tryptophan foods throughout the day rather than just in one meal. For breakfast, consider oatmeal with seeds or scrambled eggs. A lunch might include a salad with tofu or chicken. For dinner, fish or a pork roast can provide a solid tryptophan boost.

Snack Ideas

Snacks are an easy way to get a quick dose of tryptophan. A handful of nuts or seeds, a small serving of cottage cheese, or a piece of cheese can be a convenient and effective choice.

Conclusion

When considering what food has the highest concentration of tryptophan, the answer is not a single item, but rather a group of foods that vary greatly in their protein and tryptophan content per 100 grams. Dried egg white and spirulina lead the list in terms of sheer concentration, but readily available foods like seeds, cheese, and meats also provide ample amounts. By incorporating a variety of these foods into a balanced diet and understanding the factors that influence tryptophan absorption, you can ensure your body has what it needs to produce serotonin and niacin, supporting your overall health and well-being. It is always wise to focus on a balanced dietary approach rather than relying on supplements unless directed by a healthcare professional, as whole foods provide a full spectrum of essential nutrients. For more detailed metabolic information, review this article on the importance of tryptophan from the National Institutes of Health.

Frequently Asked Questions

Dried egg white is among the highest concentrated food sources of tryptophan per 100 grams, based on nutritional data. Dried spirulina is another exceptionally high-concentration source from a plant-based origin.

No, the link between tryptophan in turkey and sleepiness is largely a myth. The amount of tryptophan in turkey is comparable to other meats, and the heavy carbohydrates often consumed with a turkey meal are a more likely cause of drowsiness.

For plant-based diets, dried spirulina has one of the highest concentrations per 100g. Other excellent sources include raw soybeans, soy products like tofu and edamame, and various seeds such as pumpkin, chia, and sesame seeds.

Tryptophan is a precursor to serotonin, a neurotransmitter that helps regulate mood, sleep, and appetite. Therefore, consuming adequate amounts of tryptophan can support the production of serotonin, potentially benefiting mood and sleep patterns.

Yes, aside from soy and seeds, excellent non-meat sources include various cheeses (like Parmesan and mozzarella), eggs, and milk. Foods like quinoa and oats are also reliable sources of tryptophan.

Animal-based proteins are often considered 'complete proteins' and may offer a more readily absorbed form of tryptophan compared to some plant sources. However, many plant-based sources like soy and quinoa also contain all essential amino acids, and the overall digestibility depends on the specific food and meal composition.

To help tryptophan cross the blood-brain barrier more efficiently, try pairing tryptophan-rich foods with a source of carbohydrates. The insulin response from the carbs can help clear competing amino acids from the bloodstream, allowing more tryptophan to enter the brain.