Which food is high in methionine? A guide to dietary sources

November 1, 2025 •

4 min read

Methionine is an essential amino acid your body cannot produce, making it crucial to obtain from your diet. High protein foods, such as meat, fish, eggs, and dairy, are the most potent sources of methionine, though it is also found in plant-based options like nuts and seeds.

Quick Summary

An essential amino acid, methionine is vital for protein synthesis, cellular function, and detoxification. This article provides a comprehensive overview of foods high in methionine, covering both animal and plant-based options. It also discusses the amino acid's benefits and potential risks associated with excessive intake.

Key Points

Rich Animal Sources: Meats (beef, chicken), fish (tuna, salmon), eggs, and hard cheeses are top sources of methionine.
Top Plant-Based Options: Brazil nuts, sesame seeds, hemp seeds, and spirulina are particularly high in methionine for plant-based diets.
Balanced Intake is Key: For most people, a balanced diet provides sufficient methionine; it's generally not necessary to track it meticulously.
Pairing Plant Foods: On a vegetarian or vegan diet, combining different plant protein sources, such as grains and legumes, helps ensure an adequate methionine profile.
Metabolism and B Vitamins: Proper metabolism of methionine requires sufficient intake of folate, vitamin B6, and vitamin B12.
Excessive Intake Risk: Too much methionine can potentially elevate homocysteine levels, which is a risk factor for heart disease.
Consult a Professional: Individuals with specific health conditions should consult a healthcare provider before making significant dietary changes related to methionine.

Understanding the Importance of Methionine

Methionine is an essential sulfur-containing amino acid that plays a critical role in numerous bodily functions. It is a precursor to other important compounds, including cysteine, which helps produce glutathione, a powerful antioxidant. Methionine is also involved in the metabolism of nutrients and the synthesis of DNA and proteins. For most people, a balanced diet is sufficient to meet methionine needs. However, knowing the richest sources can be useful for those following specific dietary plans or looking to understand their nutrient intake better.

Animal-Based Foods High in Methionine

Animal products are well-known for their high protein content and are often the richest dietary sources of methionine, providing all essential amino acids.

Meats and Poultry

Beef: Braised beef and other cuts are excellent sources of methionine. Some studies report over 900mg per 100g serving.
Lamb: Similar to beef, lamb is rich in methionine, with a braised shoulder offering a significant amount per 100g.
Turkey: Roasted turkey is another protein-packed option, providing substantial methionine.
Chicken: Chicken breast is a potent source, providing high amounts of this amino acid per serving.
Pork: Various pork products, including ham and pork chops, are also high in methionine.

Fish and Seafood

Tuna: Both fresh and canned tuna are exceptional sources of methionine. Canned tuna, for example, offers over 750mg per 100g.
Salmon: A 6oz fillet of salmon can contain a very high percentage of the daily recommended intake of methionine.
Shrimp and Crab: Seafood like shrimp and king crab legs also contain considerable amounts of methionine.

Dairy and Eggs

Eggs: The egg white is particularly high in sulfur-containing amino acids, including methionine. One large egg provides a notable percentage of the daily requirement.
Cheese: Hard cheeses like Parmesan and Gruyere are dense sources of methionine. Parmesan cheese can offer over 1000mg per 100g.
Yogurt and Milk: Dairy products like yogurt and milk provide methionine, contributing to your daily intake.

Plant-Based Foods High in Methionine

For those on a vegetarian or vegan diet, a variety of plant-based foods can provide ample methionine. While some are lower in this amino acid than animal products, a diverse diet can ensure adequate intake.

Nuts and Seeds

Brazil Nuts: These are a powerhouse of methionine, with a 100g serving providing over 1000mg.
Sesame Seeds: Toasted sesame seeds and sesame flour are also very high in methionine.
Hemp Seeds: Hulled hemp seeds offer a good source of methionine and other essential nutrients.
Pumpkin and Chia Seeds: Both pumpkin and chia seeds provide a medium amount of methionine, making them valuable additions to a plant-based diet.

Legumes and Soy Products

Soybeans and Tofu: Whole soybeans and firm tofu are excellent plant-based sources of methionine, with soybeans offering a significant amount per cup.
Spirulina: This blue-green algae is a potent, dried source of methionine.
Beans: While generally lower in methionine than animal protein, beans like navy beans, kidney beans, and black beans do contribute to your intake.

Grains

Quinoa: As a complete protein, quinoa provides all essential amino acids, including a good amount of methionine.
Wild Rice and Teff: These grains also contain medium amounts of methionine.

Comparison of High Methionine Sources

To help visualize the differences, here is a comparison table of high methionine sources from both animal and plant categories, using data based on a 100g serving size.


Food Type	Food Source (per 100g)	Methionine (mg)	Protein Completeness	Saturated Fat Content
Animal	Dried Egg White Powder	3204	Complete	Low
Animal	Parmesan Cheese (grated)	1015	Complete	High
Animal	Chicken Breast (cooked)	925	Complete	Low
Animal	Beef (braised)	907	Complete	Medium-High
Plant	Spirulina (dried)	1150	Complete	Low
Plant	Brazil Nuts (dried, raw)	1008	Complete	Low-Medium
Plant	Sesame Seeds (dried)	880	Incomplete (supplement with legumes/grains)	High
Plant	Hulled Hemp Seeds	933	Complete	Medium

Considerations for Methionine Intake

For most healthy individuals, getting sufficient methionine is not a concern, as it is readily available in many foods. However, some groups may need to monitor their intake:

Balanced Intake: Excessive methionine intake can raise homocysteine levels, potentially increasing cardiovascular risk. A diet rich in folate and vitamins B6 and B12 is essential for proper methionine metabolism to help mitigate this risk.
Plant-Based Diets: Vegetarians and vegans can meet their methionine needs by consuming a variety of plant-based protein sources throughout the day, as some plant foods are lower in methionine. Combining different protein sources like legumes with grains (e.g., rice and beans) helps ensure a complete amino acid profile over the course of a day.
Specific Health Conditions: Individuals with certain metabolic disorders, such as homocystinuria, or those advised to follow a low-methionine diet for specific health reasons (like certain cancers), should consult a healthcare provider.
Benefits: Methionine has known benefits for supporting protein synthesis, immune function, and detoxification processes by boosting glutathione production.

Conclusion

Foods high in methionine include a wide array of animal products like meats, poultry, fish, eggs, and dairy, as well as several plant-based options such as Brazil nuts, seeds, and certain legumes and grains. A balanced diet featuring a mix of these sources ensures you get this essential amino acid. While methionine is crucial, a holistic view of nutrition is important, including balancing intake with adequate B vitamins to support metabolism and overall health. For specific dietary needs or health concerns, consulting a doctor or registered dietitian is always recommended.

Visit Healthline for more detailed nutritional information on methionine and its functions

References

Frequently Asked Questions

Methionine is an essential amino acid, meaning the body cannot produce it and must obtain it from food. It is crucial for protein synthesis, cell function, and acts as a precursor to other important molecules like the antioxidant glutathione.

No, a plant-based diet can provide enough methionine, but it requires eating a variety of plant protein sources. Combining foods like grains (e.g., quinoa) and legumes ensures a complete amino acid profile over the course of a day.

For vegetarians, the richest sources include eggs, hard cheeses like Parmesan, and dairy products. Plant-based options like Brazil nuts, sesame seeds, and spirulina are also excellent.

Vegans can find high amounts of methionine in Brazil nuts, spirulina, hulled hemp seeds, and sesame seeds. Soy products like tofu and edamame also contribute significant amounts.

Excessive intake of methionine can lead to elevated homocysteine levels, which is associated with an increased risk of cardiovascular disease. However, this is mainly a concern with high-protein diets and can be managed by ensuring sufficient intake of B vitamins.

Animal products such as meat, fish, eggs, and dairy are considered 'complete proteins' and provide all essential amino acids, including methionine, in high quantities.

Balancing methionine intake involves consuming a variety of protein sources and ensuring your diet is rich in folate and vitamins B6 and B12, which help metabolize methionine properly. A balanced approach is more important than focusing on just one amino acid.