What Foods Is TMG Found In? Your Guide to Natural Sources

January 8, 2026 •

3 min read

TMG, or trimethylglycine, is a compound found in a variety of foods, including vegetables, whole grains, and shellfish. First isolated from sugar beets, TMG is also produced naturally by the body from choline and is crucial for metabolic processes.

Quick Summary

This article explores the best natural food sources of Trimethylglycine (TMG), also known as betaine. Focus is placed on how to boost intake through whole grains, green vegetables, and seafood for better metabolic function.

Key Points

Richest Sources: Wheat bran and wheat germ contain the highest concentration of TMG, with over 1,200 mg per 100g serving.
Top Vegetables: Spinach and beets are leading vegetable sources of TMG, though boiling can significantly reduce content in vegetables.
Shellfish Options: Shrimp, oysters, and scallops offer a substantial amount of TMG from marine sources.
Whole Grains over Refined: To maximize TMG intake from grains, always choose whole grains, as the nutrient is concentrated in the bran and germ.
Cooking Considerations: Preparing TMG-rich vegetables raw or sautéed instead of boiled helps preserve the nutrient, which is water-soluble.
Metabolic Importance: TMG acts as a methyl donor, playing a critical role in metabolic pathways and helping to regulate homocysteine levels.

Trimethylglycine, commonly known as TMG or betaine, is an important amino acid derivative involved in numerous bodily functions. Its primary role is to act as a methyl donor, a process vital for DNA production, detoxification, and the metabolism of homocysteine. Elevated homocysteine levels are a potential risk factor for cardiovascular disease, making TMG a valuable nutrient for heart health. While the body can produce some TMG, dietary intake is considered necessary to meet optimal needs. Understanding where this compound is naturally concentrated can help you incorporate more of it into your diet.

Leading Plant-Based Sources of TMG

For those looking to increase their TMG through plant-based foods, several options offer significant amounts. It's important to note that TMG is often highest in the outer layers of grains, which are removed during the refining process, so choosing whole-grain options is key.

Wheat Bran and Germ

Wheat bran and wheat germ are the most concentrated dietary sources of TMG. A 100-gram serving of wheat bran contains approximately 1,339 mg of TMG, while wheat germ offers around 1,241 mg. These can be easily added to cereals, smoothies, and baked goods.

Leafy Greens

Spinach is an exceptional vegetable source of TMG. It provides a healthy dose of 600 to 645 mg per 100 grams. However, TMG is water-soluble, and boiling spinach can significantly reduce its content, as the compound leaches into the cooking water. Opting for raw spinach in salads or blending it into smoothies can help retain more of its nutritional value.

Beets

As the origin of the name 'betaine,' it is no surprise that beets are a good source. A 100-gram serving of beets can provide between 114 and 297 mg of TMG. They are versatile and can be enjoyed roasted, juiced, or grated raw in salads.

Pseudocereals and Grains

Quinoa is a popular pseudocereal that serves as a notable source of TMG, offering about 390 mg per 100 grams. Including whole grains like whole wheat bread can also contribute to your intake, providing around 201 mg per 100 grams.

Seafood and Other Animal Sources

Marine life contains moderate amounts of TMG, with shellfish being particularly rich.

Shellfish

Several types of shellfish are excellent sources. Shrimp contains about 219 mg of TMG per 100 grams, while oysters, clams, and scallops are also reported to have significant quantities.

Meat and Eggs

While most meat and poultry are not considered primary sources, some TMG is present. Eggs also contain some TMG, derived from choline.

Comparing TMG Content in Common Foods


Food Item	Approximate TMG Content (mg per 100g)	Primary Category
Wheat Bran	1,339	Whole Grains
Wheat Germ	1,241	Whole Grains
Spinach	600–645	Vegetables
Quinoa	390	Pseudocereals
Beets	114–297	Vegetables
Shrimp	219	Seafood
Whole Wheat Bread	201	Whole Grains

How to Naturally Increase Your TMG Intake

Incorporating more TMG-rich foods into your diet is a straightforward way to boost your levels. Here are some practical ideas:

Start your day with a bowl of oatmeal or a smoothie with a handful of spinach and a spoonful of wheat germ or wheat bran.
Use quinoa as a base for salads or as a rice substitute in meals.
Add beets to your salads, roast them as a side dish, or use them in fresh juice.
Include shellfish like shrimp in stir-fries, pastas, or salads.
Choose whole wheat and whole grain products over their refined counterparts to maximize bran and germ content.

Conclusion

Trimethylglycine is a valuable nutrient for supporting methylation, liver function, and heart health by helping to regulate homocysteine levels. While the body produces some TMG, dietary sources are crucial for optimal intake. Whole grains like wheat bran and germ, along with vegetables such as spinach and beets, are some of the richest sources. For those following a seafood-inclusive diet, options like shrimp and shellfish also contribute significantly. For most people, a balanced diet rich in these whole foods provides an adequate supply of TMG. However, individuals with specific health needs or those aiming for therapeutic doses may require supplementation under professional guidance. For further reading on the role of TMG in metabolic processes, the NIH provides extensive resources on betaine's function and health implications.

Betaine as a Functional Ingredient: Metabolism, Health Benefits, and Food Sources

Frequently Asked Questions

TMG is found in a variety of whole foods, most notably wheat bran, wheat germ, spinach, quinoa, beets, and shellfish.

Yes, TMG (trimethylglycine) is the same compound as betaine anhydrous. It is also sometimes simply referred to as betaine.

Boiling is particularly damaging to TMG content, as the water-soluble compound leaches into the water. Steaming, sautéing, or consuming vegetables raw helps preserve more of the TMG.

A well-planned vegan diet can provide TMG through sources like whole grains (wheat bran, quinoa), vegetables (spinach, beets), and nuts. However, supplementation may be considered for those seeking higher therapeutic levels.

Refining grains involves removing the bran and germ, where TMG is highly concentrated. Therefore, whole grains retain much more of this nutrient than their refined counterparts.

You can add wheat germ or bran to your morning smoothie or cereal, eat salads with raw spinach and quinoa, or roast beets as a side dish. Including shellfish in meals is another effective method.

While food sources offer TMG alongside other complementary nutrients, supplements provide a concentrated, standardized dose. For therapeutic purposes, supplements may be more effective, but a diet rich in TMG foods is always a solid foundation.