What foods are richest in lysine?

December 5, 2025 •

3 min read

According to the National Institutes of Health, lysine is an essential amino acid that the body cannot produce on its own, making dietary intake crucial. This vital nutrient plays a key role in protein synthesis, calcium absorption, and the production of hormones and enzymes. Incorporating lysine-rich foods into your daily meals is the most effective way to ensure adequate intake for optimal health.

Quick Summary

An overview of the top animal and plant-based food sources for the essential amino acid lysine. It details how to incorporate these foods into your diet and covers the importance of maintaining a balanced intake.

Key Points

Rich Animal Sources: Lean red meat, poultry, fish like salmon and cod, dairy products such as cheese and yogurt, and eggs are top animal-based sources of lysine.
Abundant Plant Sources: Legumes (lentils, beans), soy products (tofu, tempeh), and certain grains like quinoa are excellent vegan and vegetarian lysine sources.
Lysine-Arginine Balance: People managing herpes viruses may consider a diet higher in lysine and lower in arginine, favoring dairy and fish over nuts and seeds.
Informed Choices: Opt for lean meats and low-fat dairy to boost lysine intake without increasing saturated fat consumption.
Daily Requirements: Most people can meet their lysine needs through a balanced diet, without requiring supplements.

Animal-Based Foods High in Lysine

Animal products are renowned for their high protein content, and they are typically the most concentrated dietary source of lysine. For those who consume meat and dairy, a wide variety of options can help meet the daily lysine requirement.

Meats and Poultry

Beef and Lamb: Lean red meat is one of the highest sources of lysine, with cuts like roast beef providing a substantial amount.
Chicken and Turkey: Poultry, particularly the breast, is an excellent lean source of lysine. A 6-ounce cooked chicken breast can contain over 5,000 mg of lysine.
Pork: Lean pork chops and other pork products are also packed with lysine.

Fish and Seafood

Salmon: This fatty fish is not only rich in heart-healthy omega-3s but also provides an abundant dose of lysine.
Cod and Sardines: These are especially high in lysine and offer convenient, healthy protein options.
Shellfish: Crab, shrimp, and other shellfish varieties also contribute significantly to lysine intake.

Dairy Products

Cheese: Parmesan is particularly high in lysine, with other cheeses like Romano and Gruyere also providing a notable amount.
Yogurt and Milk: Low-fat and non-fat varieties of yogurt and milk are great sources of lysine and calcium.
Eggs: A single large egg contains a significant amount of lysine, along with other essential amino acids.

Plant-Based Foods High in Lysine

For vegetarians, vegans, or those seeking to diversify their protein sources, a wealth of plant-based foods can provide ample amounts of lysine. Combining different plant sources, such as beans and grains, can ensure a complete amino acid profile.

Legumes and Soy Products

Soybeans and Tofu: Roasted soybeans, tofu, and other soy products are among the best plant-based sources of lysine. Half a cup of firm tofu can offer over 1,100 mg of lysine.
Lentils: These affordable and versatile legumes are a fantastic lysine source, with one cup of cooked lentils providing over 1,200 mg.
Beans: Navy beans, black beans, kidney beans, and chickpeas are all high in lysine and rich in fiber.

Grains, Nuts, and Seeds

Quinoa: This seed is a complete protein, meaning it contains all nine essential amino acids, including lysine.
Pumpkin Seeds: These seeds are a nutrient-dense snack with a good lysine content.
Spirulina: This blue-green algae is available as a supplement and is rich in both protein and lysine.

The Lysine to Arginine Ratio

For individuals with herpes viruses, including herpes simplex and varicella-zoster (shingles), managing the lysine-to-arginine ratio in the diet is a consideration. High levels of arginine can promote virus replication, while lysine may inhibit it. Foods with a high lysine and low arginine content are often recommended, while foods with a low lysine and high arginine ratio may be limited, particularly during an outbreak.

Comparison of High-Lysine Foods


Food Category	Top Example	Serving Size	Lysine Content	Saturated Fat Consideration	Best For
Red Meat	Skirt Steak	6 oz	5,619 mg	High; choose lean cuts	Maximum lysine intake
Poultry	Chicken Breast	6 oz	5,421 mg	Low; excellent lean option	Lean protein source
Fish	Atlantic Salmon	6 oz fillet	3,451 mg	Low to moderate; heart-healthy	Omega-3 intake
Dairy	Parmesan Cheese	1 oz	734 mg	Moderate	Flavorful addition to meals
Legumes	Navy Beans	1 cup, cooked	946 mg	Very Low	Vegan/vegetarian diet
Soy	Firm Tofu	½ cup	1,113 mg	Low	Vegan/vegetarian diet, complete protein

Potential Considerations for High Lysine Intake

While getting enough lysine from food is safe and beneficial, some precautions should be taken. High intake of certain high-lysine foods, particularly fatty meats and full-fat dairy, can also mean a high intake of saturated fat, which may impact heart health. It is recommended to choose lean cuts and lower-fat dairy options when possible. Furthermore, supplemental lysine should be used with caution, especially for individuals with kidney or liver disease, and should be discussed with a healthcare provider.

Conclusion

Lysine is an essential amino acid vital for numerous bodily functions, and fortunately, it is widely available in a variety of delicious and nutritious foods. Whether you follow an omnivorous or a plant-based diet, incorporating sources such as lean meats, fish, dairy, legumes, and soy products will help you meet your nutritional needs. Understanding the lysine content of different foods empowers you to make informed dietary choices for better health.

For a comprehensive database of food nutrient information, the USDA's FoodData Central is a highly useful resource, accessible here.

Frequently Asked Questions

Lean red meat and poultry, particularly cooked skirt steak and chicken breast, are often cited as the foods richest in lysine, offering a significant amount per serving.

Yes, it is possible to get enough lysine from a plant-based diet by consuming a variety of legumes, soy products like tofu and tempeh, and grains such as quinoa.

Parmesan cheese is the cheese with the most concentrated amount of lysine, though other varieties like Romano and Gruyere are also good sources.

Some studies suggest that maintaining a high lysine to arginine ratio in your diet may help prevent and manage cold sore outbreaks, which are caused by the herpes simplex virus.

While most Americans get enough lysine, vegetarians, especially those who don't eat beans, should be mindful of their intake. However, a balanced vegetarian diet that includes legumes and soy products typically provides sufficient lysine.

Some seeds, such as pumpkin seeds and hemp seeds, do contain lysine. However, many nuts and seeds have a higher arginine-to-lysine ratio, which is a consideration for some individuals.

Some fruits and vegetables do contain lysine, though generally in lower amounts than protein-rich foods. Sources include dried apricots, mangos, and peas.