What Food is the Highest in GABA? A Deep Dive into Dietary Sources

October 14, 2025 •

4 min read

Recent studies have highlighted the importance of dietary gamma-aminobutyric acid (GABA), a calming neurotransmitter, showing that some fermented and sprouted foods contain significantly higher levels than their raw counterparts. If you're wondering, "What food is the highest in GABA?", the answer points to specific processing methods that dramatically increase this beneficial compound.

Quick Summary

This article examines which foods contain the highest levels of GABA, focusing on the effects of fermentation and germination. It provides a list of top sources like kimchi, sprouted brown rice, potatoes, and tomatoes, and discusses how to best incorporate them into a healthy diet.

Key Points

Top Sources: The highest concentrations of dietary GABA are typically found in fermented foods like kimchi and tempeh, as well as sprouted grains such as brown rice.
Processing Matters: Germination and fermentation are key processes that trigger enzymatic reactions, significantly increasing the GABA content in foods like grains, legumes, and yogurt.
High-GABA Vegetables: Certain vegetables, most notably specific cultivars of potato and tomato, can also be excellent natural sources of GABA.
Cooking Considerations: Heat can affect GABA content, though some methods like steaming and microwaving often lead to less loss than boiling or frying.
Variety is Key: To maximize your GABA intake, focus on incorporating a diverse range of fermented foods, sprouted grains, and vegetables into your regular diet.
Ongoing Research: While some evidence supports the bioavailability of dietary GABA, research continues to explore how much is absorbed and its direct impact on brain function.

Understanding the Role of GABA in Your Diet

Gamma-aminobutyric acid, or GABA, is the most common inhibitory neurotransmitter in the central nervous system. It works by blocking certain nerve signals, thereby producing a calming effect. Low levels of GABA activity in the brain have been associated with various conditions, including anxiety, stress, and mood disorders. While the scientific community continues to research the extent to which dietary GABA can cross the blood-brain barrier and influence brain function directly, incorporating GABA-rich foods into your diet is a nutrient-dense and safe approach to supporting overall health.

The GABA content in foods varies greatly depending on the food source, its variety or cultivar, and how it is processed. Some of the most potent sources of dietary GABA are created through specific processes like germination and fermentation, which activate enzymes that produce GABA from its precursor, glutamic acid.

Fermented Foods: A Powerhouse of GABA

Fermentation is a process that can significantly boost the GABA content in foods. This occurs due to the activity of lactic acid bacteria (LAB) which convert glutamic acid into GABA. Many traditional fermented foods are excellent sources as a result.

Kimchi: This Korean fermented cabbage is a standout example, with studies showing remarkably high GABA concentrations. Different LAB strains found in kimchi have varying capacities for GABA production, leading to a wide range of content.
Yogurt and Kefir: While the GABA content in standard yogurt is minimal, specialized probiotic strains can be added to significantly increase production. A study using engineered LAB strains achieved high GABA content in yogurt, especially with glucose added.
Miso and Tempeh: These fermented soy products are also known to contain GABA. The fermentation of soybeans activates enzymes that produce GABA, especially when specific conditions are optimized.
Pickles: Fermented cucumber pickles have also been shown to be a source of GABA, which is produced by indigenous lactic acid bacteria. Glutamate can also be added during fermentation to further enhance GABA levels.

Sprouted Grains and Legumes

Germination, or sprouting, is another powerful way to naturally increase GABA content in grains and legumes. The sprouting process triggers enzymatic activity, including the enzyme glutamate decarboxylase (GAD), which converts glutamic acid into GABA.

Sprouted Brown Rice: This is one of the most well-studied GABA sources, with germination increasing its GABA content by several hundred percent. Studies show GABA levels can increase 8 to 12-fold when sprouted under optimal conditions.
Germinated Legumes: Beans like mung beans, soybeans, and adzuki beans show a significant rise in GABA levels when sprouted. Germinated mung beans, in particular, have demonstrated very high GABA content during incubation.
Sprouted Wheat and Barley: Similar to brown rice, these grains also see an increase in GABA with sprouting.

Vegetables and Other Plant-Based Sources

Many vegetables and other plant foods contain naturally occurring GABA, though the concentrations can vary significantly by cultivar and growing conditions.

Potatoes and Tomatoes: A 2022 study revealed that among 55 plant foods, potatoes contained one of the highest levels of GABA, with one sample measuring 44.86 mg/100 g. Certain tomato varieties can also be rich sources, with some bred for exceptionally high GABA content.
Spinach: Raw spinach has been noted for its GABA content.
Mushrooms: Shiitake mushrooms, and other varieties, can contain notable amounts of GABA.
Tea: Green, black, and oolong teas also contain GABA.

The Impact of Cooking on GABA Content

For many foods, heat from cooking can reduce GABA levels. One study found that boiling, steaming, and microwaving germinated grains and vegetables resulted in varying levels of GABA loss, though microwave cooking and steaming often led to the least reduction. Interestingly, certain cooking methods for tomatoes, like boiling, can sometimes surprisingly increase GABA levels, possibly due to a stress response. However, frying can concentrate GABA due to water loss, but it's important to consider the overall nutritional profile when choosing cooking methods.

Maximizing Your Dietary GABA Intake

To get the most GABA from your diet, focus on diversity and preparation. A balanced approach includes combining various high-GABA sources. Consider adding fermented foods like kimchi or kefir to meals, using sprouted grain flour in baking, or incorporating vegetables like potatoes and tomatoes into your recipes.

Comparison of GABA-Rich Foods


Food Source	Processing/State	Approximate GABA Content	Key Information
Kimchi	Fermented	2.6-7.2 mg/g dry weight	Content can vary based on LAB strain.
Sprouted Brown Rice	Germinated	100+ mg/100g dry basis	Levels increase significantly with controlled germination.
Mung Bean	Germinated	~0.8 g/kg dry weight	Optimal GABA content occurs at specific incubation times.
Yogurt	Fermented (enriched)	58.56 mg/100g (with specific cultures)	Requires specialized LAB strains for high production.
Potato	Raw	~45 mg/100g fresh weight (select varieties)	Content is highly variety-dependent.
Tomato	Raw	Up to 100+ mg/100g fresh weight (select varieties)	Bred varieties can have much higher levels.

Note: GABA levels can fluctuate based on specific cultivars, growth conditions, and analytical methods used in studies.

Conclusion

While research on the direct neurological effects of dietary GABA is ongoing, focusing on foods with high GABA content is a smart nutritional strategy. Fermented products like kimchi and certain yogurts offer a convenient way to boost your intake, as do sprouted grains and legumes. High-GABA vegetables, particularly some varieties of potato and tomato, can also make a significant contribution. By prioritizing these food groups, you can ensure a diet rich in a wide range of beneficial compounds while potentially supporting your body's natural calming mechanisms. For further reading on the bioavailability of GABA from food, resources like the Royal Society of Chemistry provide valuable insights.

Frequently Asked Questions

Fermented foods like kimchi have been shown to contain very high levels of GABA, sometimes measuring several milligrams per gram of dry weight. Sprouted brown rice and certain varieties of tomatoes and potatoes also rank among the highest natural sources.

While it's not fully understood how much dietary GABA crosses the blood-brain barrier, some studies suggest that orally consumed GABA may be absorbed and transiently increase circulating GABA concentrations. Consuming GABA-rich foods is still a healthy choice due to their overall nutritional benefits.

Both processes activate the enzyme glutamate decarboxylase (GAD) within the food. This enzyme converts naturally occurring glutamic acid into GABA, leading to a significant increase in the food's GABA content.

Cooking can cause some loss of GABA, but the amount varies by method. Steaming and microwaving often preserve more GABA than boiling. Interestingly, boiling certain intact vegetables, like tomatoes, may sometimes cause a temporary increase due to a stress response.

The effectiveness of GABA supplements is unclear, as much of the supplemental GABA may not cross the blood-brain barrier. Dietary sources, on the other hand, provide GABA alongside a host of other beneficial nutrients, offering a safe and holistic approach to wellness.

Sprouted, or germinated, brown rice contains significantly more GABA than its raw counterpart, with levels potentially increasing by several hundred percent. Sprouting triggers enzymatic activity that boosts GABA production.

No, not all fermented foods have high GABA content. High levels are dependent on the specific strains of lactic acid bacteria present during fermentation and the availability of glutamic acid to convert into GABA. Some commercial yogurts, for example, may have low GABA unless specially cultured.