What is Tyrosine Found In? A Guide to Rich Food Sources

January 12, 2026 •

4 min read

Tyrosine is a non-essential amino acid that can be synthesized by the body from another amino acid, phenylalanine. However, obtaining it directly from dietary sources ensures you have a consistent supply, as it is crucial for producing key neurotransmitters and hormones. This guide provides an in-depth look at what is tyrosine found in and how to incorporate these foods into your meals.

Quick Summary

Tyrosine is found in high-protein foods like meat, dairy, eggs, soy products, nuts, and seeds. A balanced diet typically provides sufficient amounts for most people, but certain health conditions like PKU may require special dietary planning.

Key Points

Rich Protein Sources: Tyrosine is primarily found in high-protein foods, including meat, dairy, eggs, soy, legumes, nuts, and seeds.
Brain Function: Tyrosine is a precursor for important neurotransmitters like dopamine, norepinephrine, and epinephrine, which are vital for mood and cognitive performance.
Vegan Options: Vegans can obtain plenty of tyrosine from plant-based sources such as tofu, lentils, black beans, pumpkin seeds, and oats.
PKU Considerations: People with the genetic disorder phenylketonuria (PKU) must monitor their tyrosine intake and may require supplements due to an inability to produce it from phenylalanine.
Stress Response: Supplementing with tyrosine has shown benefits in maintaining mental capacity and focus during stressful or demanding situations.
Dietary Balance: For most healthy adults, a varied and balanced diet provides a sufficient amount of tyrosine without the need for supplementation.
Interactions: Individuals taking MAOIs or thyroid medication should consult a healthcare provider before taking tyrosine supplements due to potential interactions.

What is Tyrosine and Why is it Important?

Tyrosine is one of the 20 standard amino acids used by cells to synthesize proteins. As a conditionally essential amino acid, the body can produce it from phenylalanine, but a diet rich in tyrosine is still highly beneficial. It serves as a precursor for several vital substances, including:

Neurotransmitters: Dopamine, norepinephrine, and epinephrine, which regulate mood, cognitive function, and the body's response to stress.
Thyroid Hormones: Thyroxine (T4) and triiodothyronine (T3), which are crucial for regulating metabolism.
Melanin: The pigment responsible for skin, hair, and eye color.

Top Animal-Based Sources of Tyrosine

Many of the highest sources of tyrosine come from animal products, particularly high-protein foods. Incorporating these into your diet can help meet your daily needs.

Lean Meats: Excellent sources include lean pork chops, skirt steak, and ground turkey, all of which provide a significant amount of tyrosine per serving.
Fish: Sockeye salmon and other types of fish are not only rich in tyrosine but also provide healthy omega-3 fatty acids and other vitamins.
Dairy Products: Cheese, milk, and yogurt are all good sources of tyrosine. The name "tyrosine" even comes from the Greek word for cheese, tyros.
Eggs: One large egg contains a decent amount of tyrosine, making it a simple addition to breakfast.

Top Plant-Based Sources of Tyrosine

For those following a vegan or vegetarian diet, there are plenty of excellent plant-based sources of tyrosine. Focusing on a variety of these foods can ensure adequate intake.

Soy Products: Firm tofu, edamame, and lentils are among the best plant-based sources of tyrosine, offering a complete protein profile.
Legumes: In addition to lentils, black beans and split peas provide a good amount of tyrosine along with fiber and other minerals.
Nuts and Seeds: Pumpkin seeds, sesame seeds, almonds, and peanuts are easy and convenient sources of tyrosine for snacking.
Whole Grains: Oats, quinoa, and wild rice also contribute to your tyrosine intake and offer additional fiber.

Comparison of Tyrosine Sources

This table highlights the protein and tyrosine content of selected food sources, demonstrating the variety available in both animal and plant-based options.


Food Source	Serving Size	Tyrosine Content (approx.)	Protein Content (approx.)	Notes
Skirt Steak	6 oz	2,174 mg	49 g	High protein, higher saturated fat
Sockeye Salmon	6 oz	2,052 mg	45 g	Rich in omega-3 fatty acids
Firm Tofu	1 cup	1,767 mg	43.5 g	Excellent vegan complete protein
Skim Milk	16 oz	833 mg	Varies	Can be part of a balanced diet
Lentils (cooked)	1 cup	477 mg	17.9 g	Good source of fiber and minerals
Pumpkin Seeds	1 oz	306 mg	Varies	Great for snacking or salad topping

Special Considerations for Tyrosine Intake

While most individuals get sufficient tyrosine from a balanced diet, certain situations warrant special attention to intake. For example, people with phenylketonuria (PKU), a rare genetic disorder, cannot properly metabolize phenylalanine, which is needed to synthesize tyrosine. Therefore, they must follow a specialized diet and may require tyrosine supplements to avoid a deficiency.

For most people, excessive intake of tyrosine is not a concern, as the body regulates the production of neurotransmitters based on need. However, those taking monoamine oxidase inhibitors (MAOIs) should be cautious, as the breakdown of tyrosine can produce tyramine, and combining high-tyramine foods with MAOIs can cause a dangerous increase in blood pressure.

Dietary Strategies to Boost Tyrosine

If you want to ensure a steady supply of tyrosine, here are some practical tips:

Start the Day with Protein: Incorporate foods like yogurt with nuts, a tofu scramble, or eggs into your breakfast.
Diversify Your Protein: Mix both animal and plant-based sources, such as adding lentils to a ground turkey dish or topping salads with chicken and pumpkin seeds.
Smart Snacking: Instead of processed snacks, opt for a handful of almonds or peanuts to get a natural boost.
Plan Ahead for Stress: For individuals facing mentally demanding or stressful situations, ensuring you have had a tyrosine-rich meal beforehand may help support cognitive function.

Conclusion

Tyrosine is a versatile and important amino acid found in a wide variety of high-protein foods, from lean meats and dairy to legumes and nuts. For most people, simply maintaining a balanced diet is enough to meet the body's needs for this key nutrient. However, understanding its sources is crucial for those with specific dietary restrictions, such as those with PKU, or for anyone wanting to optimize their mental performance during stressful periods. By incorporating a mix of these delicious and healthy options, you can help support your brain's function and overall well-being. For further nutritional information, you can consult reliable sources like the National Institutes of Health.(https://www.ncbi.nlm.nih.gov/books/NBK209061/)

Frequently Asked Questions

Tyrosine is a precursor for several critical substances, including the neurotransmitters dopamine, norepinephrine, and epinephrine, which are important for mood and stress response. It is also used to produce thyroid hormones and melanin.

Excellent animal-based sources of tyrosine include lean meats like pork, steak, and turkey, various fish such as salmon, dairy products like cheese and milk, and eggs.

Yes, vegans and vegetarians can get plenty of tyrosine from a variety of plant-based sources. Good options include tofu, lentils, black beans, pumpkin seeds, and almonds.

For most healthy individuals, a balanced and varied diet provides sufficient tyrosine. Supplements may be necessary for people with specific medical conditions like PKU, but consulting a doctor is recommended.

A tyrosine deficiency can contribute to low blood pressure and a low body temperature. Severe deficiencies are rare and most often occur in individuals with specific conditions like PKU, who may experience behavioral issues.

Studies suggest that supplementing with tyrosine can help improve mental performance and cognitive function, especially during stressful or mentally demanding situations.

Tyrosine is generally safe for most people, but those with thyroid disorders or who are taking MAOIs should exercise caution. Interactions with the Parkinson's medication Levodopa can also occur.