What food has tyrosine protein in it? Top sources and benefits explained

November 16, 2025 •

4 min read

According to research from MyFoodData, a 6-ounce serving of lean pork chops provides over 200% of the recommended daily intake for tyrosine. This conditionally essential amino acid is found in a wide range of protein-rich foods and plays a vital role in producing important brain chemicals.

Quick Summary

Tyrosine is a non-essential amino acid, produced from phenylalanine and found in protein-rich foods like meat, fish, dairy, nuts, and legumes. It is crucial for synthesizing neurotransmitters like dopamine and hormones that regulate stress response and metabolism. A balanced diet is typically sufficient for meeting tyrosine needs.

Key Points

Rich Animal Sources: Excellent sources of tyrosine include lean meats, poultry, fish, and dairy products like cheese and yogurt.
Plant-Based Powerhouses: Plant-based options rich in tyrosine include soy products (tofu, edamame), legumes (lentils, beans), and various nuts and seeds (pumpkin, sesame).
Brain Function: Tyrosine is a precursor for crucial neurotransmitters such as dopamine, norepinephrine, and epinephrine, which are vital for mental alertness, mood, and stress response.
Metabolism and Skin: The amino acid also helps regulate metabolism by contributing to thyroid hormone production and is essential for melanin synthesis, which affects skin and hair pigmentation.
Balanced Diet is Key: For most healthy adults, consuming a varied, protein-rich diet is enough to ensure adequate tyrosine levels without needing supplements.
Special Health Considerations: Individuals with phenylketonuria (PKU) or certain thyroid disorders must carefully manage their tyrosine and phenylalanine intake and should seek medical advice.

What is Tyrosine?

Tyrosine is a conditionally essential amino acid, which means the human body can produce it from another amino acid called phenylalanine. However, sufficient dietary intake is important, especially under stressful conditions when the body's demand increases. The name "tyrosine" comes from the Greek word for cheese, "tyri," where it was first discovered. This amino acid is a precursor to several key substances that play a significant role in overall health.

The Role of Tyrosine in the Body

Tyrosine is essential for synthesizing vital neurotransmitters and hormones:

Catecholamines: It is converted into dopamine, norepinephrine, and epinephrine, which are critical for mood, alertness, memory, and managing the body's stress response.
Thyroid Hormones: Tyrosine is a precursor for the thyroid hormones thyroxine (T4) and triiodothyronine (T3), which help regulate metabolism.
Melanin: It's also necessary for producing melanin, the pigment responsible for the color of your skin, hair, and eyes.

Because of its crucial functions, adequate tyrosine intake is linked to improved mental performance, especially under stressful situations like cold exposure or sleep deprivation.

Animal-Based Food Sources of Tyrosine

Animal proteins are among the richest sources of tyrosine. Incorporating a variety of these foods into your diet can ensure a robust supply.

Meat and Poultry

Beef and Lamb: Skirt steak and lamb roast are particularly high in tyrosine. Lean cuts can help you maximize protein intake while managing saturated fat.
Pork: Lean pork chops and roasted ham are excellent sources.
Poultry: Turkey and chicken breast are exceptional sources of protein and tyrosine. Ground turkey offers a versatile and lean option.

Fish and Seafood

Salmon: Sockeye salmon is not only rich in tyrosine but also packed with heart-healthy omega-3 fatty acids.
Tuna: A single tuna fillet can contribute significantly to your daily tyrosine needs.
Other Fish: Cod, grouper, and snapper are also great options.

Dairy and Eggs

Cheese: Parmesan, Swiss, and provolone are high in tyrosine, with casein, a milk protein, being a concentrated source.
Milk: Both skim and whole milk contain ample tyrosine.
Yogurt and Ricotta: These are rich dairy sources, with plain low-fat yogurt and ricotta cheese offering significant amounts.
Eggs: A large egg provides a notable dose of tyrosine and is a versatile protein source.

Plant-Based Food Sources of Tyrosine

For those following a vegetarian or vegan diet, numerous plant-based foods can provide a sufficient amount of tyrosine. Many of these also contain phenylalanine, which the body uses to create tyrosine.

Legumes

Soy Products: Tofu, tempeh, and edamame (boiled soybeans) are complete plant proteins with high tyrosine content.
Beans and Lentils: Black beans, lentils, and lima beans are all good sources.

Nuts and Seeds

Pumpkin Seeds: These are a convenient and rich source of tyrosine.
Sesame Seeds: Rich in tyrosine and other nutrients like zinc and magnesium.
Other Nuts: Peanuts, almonds, and pistachios also provide tyrosine.

Whole Grains

Wild Rice: A nutty-flavored grain that adds tyrosine to meals.
Oats: Oatmeal is a healthy way to increase your tyrosine intake.
Quinoa: A complete protein source that is also rich in tyrosine.

Tyrosine Sources: Animal vs. Plant-Based


Feature	Animal-Based Sources	Plant-Based Sources
Primary Food Examples	Meat, poultry, fish, dairy, eggs	Legumes, nuts, seeds, some grains
Tyrosine Concentration	Typically higher in concentration per serving	Varies; some like tofu are very high, others lower
Complete Protein	Often complete proteins (contain all essential amino acids)	Some, like soy and quinoa, are complete; others must be combined
Other Nutritional Benefits	Excellent source of iron, B vitamins	High in fiber, magnesium, and other minerals
Dietary Considerations	Higher saturated fat in some cuts; potential cholesterol concerns	Lower in fat, rich in fiber; need to ensure varied intake

Conclusion: How to Ensure Adequate Tyrosine Intake

For most healthy individuals, maintaining sufficient tyrosine levels is as simple as consuming a balanced, protein-rich diet. Your body is designed to create tyrosine from the essential amino acid phenylalanine, but dietary sources provide a direct supply. By including a variety of animal-based foods like lean meats, fish, and dairy, as well as plant-based options such as soybeans, nuts, and seeds, you can easily meet your body's needs. Supplements are generally unnecessary unless you have a specific medical condition, like Phenylketonuria (PKU), which prevents the body from properly processing phenylalanine. When planning your meals, focus on diverse protein sources to benefit from tyrosine and the wide range of other nutrients these foods provide.

For more detailed nutritional data on tyrosine content, visit the MyFoodData website.

Note: If you have concerns about your tyrosine intake or health, always consult a doctor or registered dietitian. People with certain conditions, like PKU or specific thyroid disorders, need specialized dietary advice.

Frequently Asked Questions

There is no single primary food, as tyrosine is found widely in high-protein foods. Some of the richest sources include lean meats like pork and turkey, fish like salmon, and soy products such as tofu.

Yes, a well-planned vegan diet can provide sufficient tyrosine. Key vegan sources include soy products (tofu, edamame), legumes (lentils, black beans), nuts, and seeds (pumpkin, sesame).

While rare in healthy individuals, a severe deficiency can be linked to conditions affecting mood, memory, and cognitive performance due to its role in synthesizing neurotransmitters. Genetic disorders like Tyrosine Hydroxylase Deficiency (THD) can lead to serious neurological symptoms.

For most people with a balanced diet, tyrosine supplements are not necessary. Supplements may be recommended for individuals with specific medical conditions like PKU, but you should always consult a healthcare provider first.

Yes, tyrosine-rich foods can help boost dopamine levels. Since tyrosine is a precursor to dopamine, increasing your intake of protein-rich foods can result in greater availability of this neurotransmitter.

Excessive tyrosine intake from supplements might cause side effects like nausea, headaches, and heartburn, though these are typically not a concern with dietary intake. Consult a doctor before taking high-dose supplements.

Tyrosine is a conditionally essential amino acid. The body can produce it from phenylalanine, but it is considered conditional because sometimes dietary intake is necessary, particularly during stressful periods.