What foods have taurine in them? A guide to dietary sources

November 1, 2025 •

4 min read

Taurine is one of the most abundant amino acids in your brain, eyes, heart, and muscles, and while your body can produce it, most is obtained through diet. For those wondering what foods have taurine in them, the answer primarily lies in animal-based products, though some plant sources exist.

Quick Summary

This guide explores the primary dietary sources of taurine, detailing which seafood, meat, dairy, and plant-based items offer this essential amino acid. It also covers the functions of taurine in the body, supplementation options for vegans, and key nutritional considerations.

Key Points

Rich in Animal Products: The most significant dietary sources of taurine are animal-based, particularly seafood and dark-meat poultry.
Seafood is a Top Source: Shellfish like scallops, mussels, and clams, along with fish like tuna and octopus, contain the highest concentrations of taurine.
Dark Meat is Best: Within poultry, dark meat (thighs, legs) has a much higher taurine content than white meat (breast).
Seaweed for Plant-Based Diets: For vegans and vegetarians, seaweed, especially nori, is the most notable and potent plant-based source of taurine.
Body Produces Some Taurine: The body naturally synthesizes taurine, but relies on diet to meet higher demands during certain health conditions or for specific populations.
Supplementation for Vegans: Due to low dietary intake, vegetarians and vegans may have lower taurine levels and can use synthetic, animal-free supplements.
Benefits are Widespread: Taurine supports cardiovascular, neurological, and muscular function, and acts as an antioxidant in the body.

What is Taurine?

Taurine is a naturally occurring, sulfur-containing organic compound that functions as a conditionally essential amino acid in humans. Unlike other amino acids, it is not incorporated into proteins but plays crucial roles in many physiological processes. It is vital for maintaining proper hydration and electrolyte balance within cells, regulating minerals like calcium, and supporting the central nervous and cardiovascular systems. While the body can synthesize some taurine from other amino acids like methionine and cysteine, dietary intake is a significant contributor, especially in specific health situations. The concentration and importance of taurine are particularly high in tissues with high metabolic demands, such as the heart, brain, and retina.

The Richest Dietary Sources: Seafood and Meat

For those looking to maximize their taurine intake, animal products—especially seafood—are the most potent sources. Levels can vary depending on the specific animal and cut of meat.

Seafood

Seafood is consistently one of the richest sources of taurine, with certain mollusks and fish leading the pack.

Scallops: An exceptional source, providing around 827 mg of taurine per 100 grams.
Mussels: Deliver a high concentration of 655 mg per 100 grams, along with iron and vitamin B12.
Clams: Contain a notable 520 mg per 100 grams.
Octopus: Provides about 388 mg per 100 grams.
Tuna: Dark meat tuna, like yellowfin, is particularly high, with one study reporting 964 mg per 100 grams, while canned tuna has lower levels.
Whitefish (e.g., Cod): A good source of taurine, though amounts can vary based on species and preparation.

Meat and Poultry

While not as concentrated as seafood, meat and poultry contribute significantly to the average omnivore's taurine intake. As a general rule, dark meat has a higher taurine content than light meat.

Dark Meat Turkey: Roasted dark meat turkey offers a high amount of taurine, around 299.6 mg per 100 grams.
Dark Meat Chicken: Chicken thighs and legs are a good source, with approximately 170 mg per 100 grams.
Pork: Pork provides a moderate amount, around 50-60 mg per 100 grams, depending on the cut.
Beef: Contains a moderate level of taurine, typically around 40-50 mg per 100 grams, and is also rich in iron and other nutrients.
Offal: Organs like beef and pig heart can contain substantially higher levels of taurine than muscle meat.

Plant-Based and Other Sources

For vegetarians and vegans, dietary sources of taurine are far less common, and intake is often significantly lower. However, there are some notable exceptions and moderate contributors.

Seaweed (Nori): Nori, the seaweed used in sushi, is a rare and excellent plant-based source of taurine, reportedly containing up to 1300 mg per 100 grams. However, a typical serving is much smaller.
Dairy Products: While not a significant source, dairy like milk and yogurt does contain some taurine. Cow's milk has a modest 2-6 mg per 100 grams, with goat and buffalo milk offering slightly more.
Energy Drinks: Many energy drinks are fortified with synthetic taurine, but it's important to be mindful of the high sugar and caffeine content. The synthetic form is vegan-friendly.

Taurine Content Comparison (mg/100g)


Food Item	Taurine Content (mg/100g)	Notes
Scallops	~827	Highly concentrated seafood source.
Dark Meat Tuna	~964	One of the highest known food sources.
Mussels	~655	Rich in taurine and other minerals.
Dark Meat Turkey	~300	Significant source, particularly when roasted.
Dark Meat Chicken	~170	Higher in taurine than white meat.
Beef	~40	Contributes to daily intake, alongside other nutrients.
Nori Seaweed	~1300	Very high concentration, but small serving sizes.
Cow's Milk	~6	A minor but consistent source in the diet.

Health Benefits of Taurine

Research suggests that adequate taurine intake can support several aspects of health, primarily due to its functions as an antioxidant and osmolyte.

Cardiovascular Health: Taurine helps regulate blood pressure and supports overall heart function. Some studies have linked higher taurine intake to improved heart function in individuals with heart conditions.
Neurological Function: With high concentrations in the brain, taurine acts as a neurotransmitter and has neuroprotective effects, potentially guarding against age-related cognitive decline.
Eye Health: Taurine is crucial for the health of the retina. Deficiency can lead to retinal damage in animal models, suggesting its importance for vision.
Exercise Performance: For athletes, taurine may help improve performance and reduce muscle damage and soreness, aiding in recovery.

Is Supplementation Necessary for Everyone?

For healthy adults who consume a regular diet including animal proteins, supplementation is generally not necessary, as the body can produce enough taurine. However, certain groups may have lower levels and could benefit from supplementation:

Vegans and Vegetarians: Because most dietary taurine comes from animal products, those on plant-based diets have lower intake and circulating levels. Synthetic, vegan-friendly taurine supplements are widely available.
Individuals with Certain Health Conditions: During times of illness, stress, or for conditions like heart or kidney failure, the body's need for taurine may increase.
Older Adults: Taurine levels naturally decrease with age, so supplementation may offer potential anti-aging benefits, though more research is needed.

It is always best to consult a healthcare professional before starting any new supplement regimen, especially for those with existing health conditions or who are pregnant or breastfeeding. For more detailed information on taurine's function and health effects, an authoritative source on the topic is National Institutes of Health | (.gov).

Conclusion

While the human body can produce taurine, a significant portion of our supply comes from diet. The highest concentrations are found in animal proteins, with seafood and dark-meat poultry being particularly rich sources. Vegans and vegetarians will find very little taurine in most plant-based foods, with seaweed being a key exception. For them, or for individuals experiencing certain health issues, synthetic taurine supplements offer a viable option to boost intake. Regular consumption of taurine-rich foods supports crucial bodily functions, from cardiovascular and neurological health to muscle performance and overall cellular integrity.

Frequently Asked Questions

The best food sources of taurine for non-vegetarians are seafood, especially shellfish like scallops, mussels, and clams, and dark-meat poultry such as turkey and chicken thighs.

Vegans and vegetarians can obtain taurine from specific plant sources like nori seaweed. However, dietary intake is typically low, and many choose to take synthetic, vegan-friendly taurine supplements to ensure adequate levels.

No, cooking does not significantly affect the taurine content in foods. It is a stable amino acid, and its levels remain largely consistent even after preparation.

Yes, the taurine used in energy drinks is a synthetic, lab-produced version and is not derived from animal products, contrary to popular myth. Health concerns associated with energy drinks are typically linked to their high caffeine and sugar content, not the taurine itself.

There is no established daily intake level for taurine, as a healthy body can produce its own. Most people consuming a typical diet get sufficient amounts, though certain health conditions may increase needs.

Taurine plays important roles in supporting cardiovascular health, neurological function, eye health, and immune system performance. It acts as an antioxidant, helps with bile salt formation for fat digestion, and can assist with exercise performance and recovery.

Taurine supplementation is generally considered safe when taken in recommended doses. However, side effects like headaches or digestive issues have been reported. It is not recommended for pregnant or breastfeeding women without consulting a doctor.