Which Food Has the Highest Lysine?

November 12, 2025 •

3 min read

Lysine is an essential amino acid the body cannot produce, making dietary intake crucial for health. Identifying which food has the highest lysine is key for those seeking to boost their intake for various health reasons, such as managing cold sores or supporting protein synthesis.

Quick Summary

An examination of dietary sources highlights the highest concentrations of lysine in certain foods. This includes a review of top contenders from both animal and plant-based proteins, providing a guide for increasing daily intake.

Key Points

Top Sources: Beef tenderloin and chicken breast are among the highest animal-based sources of lysine.
Vegan Options: Excellent vegan sources include lentils, quinoa, tofu, and spirulina.
Diet Diversity: Eating a variety of protein-rich foods, both animal and plant-based, is the best strategy to ensure adequate lysine intake.
Supplements: While diet is the primary source, lysine supplements are an option, but should be discussed with a healthcare provider.
High-Arginine Foods: For specific health concerns like cold sores, balancing lysine intake against high-arginine foods can be important.
Preparation Matters: Excessive heat can potentially reduce the lysine content in food, so gentler cooking methods are sometimes recommended.

Top Animal-Based Foods High in Lysine

Animal products are generally considered the richest sources of lysine due to their high protein density and complete amino acid profiles. Integrating a variety of these foods can ensure adequate consumption of this essential nutrient.

Meats and Poultry

Lean cuts of meat and poultry are exceptional sources of lysine. Beef tenderloin, for example, is among the highest, providing nearly 2,900 milligrams per four-ounce serving. Chicken breast is another powerhouse, with about 2,440 milligrams in a similar-sized portion. Lean pork chops are also a strong contender, supplying over 4,600 milligrams per six-ounce serving.

Fish and Seafood

Fish and seafood offer a beneficial blend of lysine and heart-healthy fats. A three-ounce salmon fillet contains approximately 1,590 milligrams of lysine, while canned tuna provides over 2,000 milligrams per three-ounce serving. Crab is also a good source, with a king crab leg offering over 2,200 milligrams.

Dairy and Eggs

Dairy products and eggs contribute significantly to lysine intake. A cup of 1% milk provides 758 milligrams, while a cup of plain, nonfat Greek yogurt contains 833 milligrams. Hard cheeses, especially parmesan, are highly concentrated sources, with one ounce providing a substantial amount. Eggs are also a good, accessible option, with one large egg containing 418 milligrams.

Leading Plant-Based Sources of Lysine

For vegetarians and vegans, a variety of plant foods can provide sufficient lysine, although content can vary. Consuming a diverse diet is key to meeting daily requirements.

Legumes

Legumes are excellent, versatile plant-based sources of lysine. Cooked lentils are a top choice, providing 625 milligrams per half-cup serving. Other great options include:

Chickpeas: Approximately 360 mg per half-cup cooked.
Black beans: Around 505 mg per half-cup canned.
Soybeans (Edamame): A strong source, especially in soy products like tofu and tempeh.

Seeds and Grains

Certain seeds and grains stand out for their lysine content. Quinoa is a complete protein source containing 442 milligrams per cooked cup. Other seeds, like pumpkin seeds and hemp seeds, also offer a good boost of lysine.

The Superfood Standout: Spirulina

Spirulina, a type of blue-green algae, is notable for its exceptionally high nutrient density, including a significant concentration of lysine. Available in powder or tablet form, it can easily be added to smoothies or other dishes to increase intake.

Comparison Table: Lysine Content in Top Foods


Food (per 100g)	Lysine (mg)	Source Type	Notes
Beef Tenderloin	~722 mg	Animal	Rich source in lean cuts.
Chicken Breast	~605 mg	Animal	Lean, versatile protein source.
Parmesan Cheese	~2,980 mg	Animal	Highly concentrated, hard cheese.
Lentils, Cooked	~250 mg	Plant	Excellent plant-based option.
Quinoa, Cooked	~130 mg	Plant	Complete plant protein.
Tofu, Firm	~226 mg	Plant	Versatile soy product.

Note: Lysine content can vary based on preparation and specific cut.

Conclusion

While lean animal proteins like beef, chicken, and dairy offer some of the highest and most concentrated sources of lysine, a diverse and well-planned vegan diet can provide sufficient amounts through legumes, quinoa, and specialty foods like spirulina. For those looking to maximize their lysine intake, a combination of these sources is the most effective approach. Regardless of dietary preferences, it is entirely possible to meet daily needs for this crucial amino acid. For authoritative nutritional guidance, the National Institutes of Health (NIH) is a reliable resource.

Frequently Asked Questions

The highest single concentration of lysine often comes from animal proteins like beef tenderloin, chicken breast, and dairy products such as parmesan cheese.

Yes, salmon is a great source of lysine, with a three-ounce fillet providing approximately 1,590 milligrams.

Cooked lentils are a top contender among legumes, with about 625 milligrams of lysine per half-cup serving.

No, most grains, including rice, are not considered high in lysine. They are often complemented by legumes to create a complete protein profile.

Yes, quinoa is a notable exception among grains. It is a complete protein and provides a good amount of lysine, about 442 milligrams per cooked cup.

Lysine is essential for protein synthesis, calcium absorption, collagen formation, and can help in the production of hormones and enzymes.

Yes, a varied and balanced plant-based diet that includes legumes, soy products, nuts, seeds, and specific grains like quinoa can provide sufficient lysine.