Top Animal-Based Sources of Tryptophan
While the post-Thanksgiving turkey nap is a popular misconception largely attributed to high carbohydrate intake rather than just tryptophan, poultry is indeed a very good source. However, other animal products often contain even higher concentrations of this essential amino acid.
Dairy and Eggs
Dairy products are excellent sources of tryptophan. Parmesan cheese, in particular, stands out for its high content, followed by mozzarella and cheddar. Eggs, another complete protein source, also contain significant amounts, especially the egg whites. Dairy also provides calcium, which is important for overall health.
Meat and Seafood
Pork, especially roasts and chops, contains a high concentration of tryptophan. Certain seafood options, like tuna, salmon, and snapper, are also great sources and provide the added benefit of omega-3 fatty acids, which have anti-inflammatory properties. Even with turkey, the amount of tryptophan can be substantial, with a serving of roasted turkey breast providing hundreds of milligrams. For example, a 6 oz serving of pork tenderloin can offer around 639mg of tryptophan.
Comparing High-Tryptophan Foods
Here is a comparison of some of the highest tryptophan foods, based on data per 100g:
| Food Type | Food Item | Tryptophan (mg per 100g) | Protein (g per 100g) |
|---|---|---|---|
| Plant-based | Soybeans (raw) | 591 | 36.49 |
| Plant-based | Spirulina (dried) | 929 | 57.47 |
| Plant-based | Pumpkin seeds | 576 | 30.23 |
| Dairy | Parmesan cheese | 560 | 37.90 |
| Seafood | Cod (dried) | 704 | 62.82 |
| Poultry | Turkey breast | 244 | 29 |
Top Plant-Based Sources of Tryptophan
For vegetarians, vegans, or anyone looking to diversify their diet, numerous plant-based foods offer a significant tryptophan boost. When paired with carbohydrates, these sources can be particularly effective, as carbs trigger an insulin release that helps clear competing amino acids, allowing more tryptophan to cross the blood-brain barrier.
Seeds and Nuts
Seeds are often an incredibly concentrated source of tryptophan. Pumpkin seeds and sesame seeds are particularly high, providing a great nutrient-dense addition to any meal. Chia seeds are another excellent choice, rich in omega-3s and fiber. Nuts like cashews, almonds, and peanuts also contribute to your daily intake.
Soy Products
Soybeans and their derivatives are exceptional plant-based sources of tryptophan. Cooked soybeans, tofu, and tempeh all provide a healthy dose of this amino acid, along with a complete protein profile. Soy milk can also be a good option to increase intake.
Grains and Legumes
Certain grains and legumes can also help increase tryptophan levels. Oats and oat bran are great choices, with oats providing a notable amount of tryptophan. Quinoa and buckwheat are also considered complete proteins with good levels of tryptophan. Beans, such as pinto, kidney, and black beans, are another dietary staple that can contribute to your intake.
Beyond the List: Factors Influencing Tryptophan Absorption
While simply eating foods with high tryptophan content is beneficial, your body's ability to utilize it effectively is influenced by other factors. As mentioned, pairing protein-rich foods with a small amount of healthy carbohydrates can enhance tryptophan's entry into the brain. The presence of other nutrients, such as B vitamins (especially B6), magnesium, and vitamin D, also plays a crucial role in the conversion process into serotonin and melatonin.
Inflammation can also negatively affect how your body uses tryptophan, diverting it away from serotonin production. Maintaining a healthy gut can be beneficial since a large portion of the body's serotonin is produced there. A balanced diet rich in whole foods and low in processed items can help support a healthy gut environment and optimize tryptophan's benefits.
Conclusion: Making Informed Dietary Choices for Tryptophan
The question, "what food is the highest in tryptophan?" has a varied answer that includes both animal and plant-based sources. For a highly concentrated option, look towards ingredients like dried spirulina, sesame flour, and various cheeses. However, many readily available foods, including poultry, seafood, seeds, and soy products, also offer significant amounts. By diversifying your diet and paying attention to nutritional pairings, you can effectively boost your intake of this essential amino acid to support mood, sleep, and overall wellness. Remember that balance is key, and integrating a variety of these foods is the best approach for long-term health.
Visit the USDA FoodData Central for specific nutritional data.
