What Plant Foods Are High in Taurine? Navigating Vegan and Vegetarian Diets

October 5, 2025 •

4 min read

While the vast majority of taurine in the human diet comes from animal sources, a few select plant foods contain notable amounts. This makes understanding what plant foods are high in taurine particularly important for those following vegan or vegetarian eating plans.

Quick Summary

The amino sulfonic acid taurine is largely found in animal products, but seaweed, especially red algae like nori, is a significant plant-based source. Other land plants contain only negligible or trace amounts. Vegans and vegetarians can support their intake through seaweed, supplementation, and the body's natural synthesis.

Key Points

Limited Plant Sources: Most land-based plant foods, including common fruits and vegetables, contain negligible or non-detectable amounts of taurine.
Seaweed is the Exception: Seaweed, especially red algae like nori, is the only significant natural plant-based source of taurine, containing high concentrations.
The Body Can Produce Taurine: Healthy adults can synthesize taurine from other amino acids, reducing the risk of deficiency on plant-based diets.
Supplementation is an Option: For vegans and vegetarians, supplementation with synthetically produced taurine is a reliable way to boost intake, as it is not animal-derived.
Nutrient Strategy: A balanced plant-based diet should include seaweed or supplements to ensure sufficient taurine levels, especially during periods of high demand or illness.

The Role of Taurine in the Body

Taurine is a naturally occurring amino sulfonic acid that plays several critical roles in human health, including supporting cardiovascular function, regulating cellular electrolyte balance, and contributing to the health of the central nervous system and eyes. Unlike many other amino acids, taurine is not used for building proteins. It is considered 'conditionally essential' in humans, meaning the body can produce it, but production might not meet the demand during certain periods of illness or stress.

For omnivores, dietary taurine is predominantly sourced from meat, seafood, and dairy. However, this leaves a significant question for individuals on plant-based diets: from which plant foods can they obtain taurine?

The Limited World of Plant-Based Taurine

For the most part, land-based plant foods do not contain meaningful or detectable amounts of taurine. A landmark study examining a wide array of fruits and vegetables found taurine to be virtually undetectable. This stark contrast highlights the challenge for those avoiding animal products, as they cannot rely on the typical plant produce to meet their needs. While the human body can synthesize taurine from other sulfur-containing amino acids, like methionine and cysteine, this capacity can be limited. Therefore, relying solely on synthesis might not be enough to maintain optimal levels, especially for individuals with specific health concerns.

The Standout Plant Source: Seaweed

Seaweed is the most significant and reliable plant-based source of taurine. Certain varieties of algae can contain substantial concentrations, with red algae standing out. For example, nori, the dried red seaweed used for wrapping sushi, is a notable source, containing as much as 1,300 mg of taurine per 100 grams. Even though a single sheet of nori contributes a smaller amount, regular consumption can add up to a meaningful dietary intake. Other seaweeds, including certain green algae, also contain taurine, making them a key consideration for plant-based diets.

Minor Plant-Based Taurine Sources

While most land plants are negligible sources, some studies have identified trace amounts of taurine in certain nuts and legumes. Examples include:

Legumes: Black beans, chickpeas, and lentils were found to contain very low concentrations (measured in nmoles/g) in an older study.
Nuts and Seeds: Certain nuts like walnuts, almonds, cashews, and hazelnuts, along with pumpkin seeds, also showed trace amounts.

It is crucial to understand that these amounts are minuscule compared to animal sources and seaweed. For instance, the taurine content in nuts was measured in nanomoles per gram, which is a thousand times less than the amounts reported in animal products (micromoles per gram). Therefore, while these foods can be part of a healthy diet, they should not be relied upon as significant sources of taurine for vegans or vegetarians.

Comparison of Taurine Sources

To illustrate the vast difference in taurine content, here is a comparison table of common sources, including both animal and plant-based options. Figures are per 100 grams and represent typical or average values, which can vary depending on the specific food type and preparation.


Food Source	Type	Taurine Content (approx. mg/100g)
Scallops	Animal (Seafood)	827
Tuna (dark meat)	Animal (Seafood)	964
Nori (Red Algae)	Plant (Seaweed)	1,300
Turkey (dark meat)	Animal (Meat)	306
Chickpeas	Plant (Legume)	Trace (less than 1)
Almonds	Plant (Nut)	Trace (less than 1)

Vegan and Vegetarian Strategies for Taurine Intake

Given the scarcity of taurine in land plants, vegans and vegetarians have two primary strategies to consider for ensuring adequate intake:

Prioritise Seaweed: Regularly incorporate seaweed, especially nori, into your diet. This can be done through sushi rolls, soups, salads, or simply by snacking on roasted seaweed sheets. This is the most effective natural dietary approach for plant-based individuals.
Consider Supplementation: Taurine supplements are widely available and often produced synthetically, making them suitable for vegans. A daily dose of 500–3,000 mg is common and can reliably boost levels. Many energy drinks also contain synthetic taurine, but they are often high in sugar and caffeine, which may not be suitable for everyone.

Ultimately, a healthy adult body can synthesize its own taurine, but supplementation or focusing on the few available plant sources can be beneficial for those with limited endogenous production or increased needs due to illness or stress.

Conclusion

In summary, the notion that plant foods are high in taurine is largely a misconception, with animal products containing vastly superior amounts. The most notable exception is seaweed, particularly red algae (nori), which offers a significant plant-based source of this important amino acid. While some legumes and nuts contain trace amounts, they are not reliable dietary sources. For vegans and vegetarians, incorporating seaweed or considering supplementation are the most effective strategies to ensure adequate taurine intake, alongside ensuring a diet rich in protein to support the body's natural synthesis. For most healthy adults, endogenous production is sufficient, but those with specific dietary needs or health conditions may benefit from focused attention on this nutrient.

For more in-depth information about taurine's function and potential benefits, consult reputable nutrition resources like Healthline.

Frequently Asked Questions

Taurine is primarily synthesized in animal tissues and is a major component of meat, seafood, and dairy products. Plant metabolic pathways do not typically produce or store taurine, leading to its absence or presence only in trace amounts in most land-based plants.

The best plant-based source of taurine is seaweed, specifically red algae such as nori. Some research has shown nori can contain up to 1,300 mg of taurine per 100 grams, making it a very rich source for those on plant-based diets.

Older studies have detected trace amounts of taurine in some legumes, including black beans, chickpeas, and lentils. However, the levels are extremely low and not nutritionally significant compared to animal sources or seaweed.

A healthy adult body can synthesize its own taurine, so a healthy vegan can likely get enough without supplements. However, relying solely on synthesis can lead to lower circulating levels compared to omnivores. Incorporating taurine-rich seaweed can boost dietary intake.

Taurine is a relatively stable amino acid, so cooking typically does not cause significant loss. However, prolonged boiling or overcooking might reduce levels slightly, though this is less of a concern for plant-based sources where the quantity is already low.

Yes, the taurine used in supplements and energy drinks is almost always synthetically produced in a lab. This means it is not derived from animal products, making it a suitable and effective option for vegans and vegetarians.

While vegans tend to have lower blood levels of taurine than omnivores, the health implications are not fully understood, and deficiency is rare in healthy individuals. The body's synthesis helps to cover basic needs, but focusing on intake from sources like seaweed or using supplements can ensure optimal levels.