Which Nuts Are Rich in Tryptophan?

December 17, 2025 •

3 min read

According to the National Institutes of Health, tryptophan is an essential amino acid that the body cannot produce and must be obtained from the diet. Several nuts, including cashews, almonds, and peanuts, are notable sources of this nutrient. Adding these nuts to your diet can be a simple way to increase your intake of this important amino acid.

Quick Summary

This article details nuts and seeds high in tryptophan, an essential amino acid crucial for serotonin and melatonin production. It provides specific nutritional data and outlines how incorporating these foods can support mood and sleep health.

Key Points

High Tryptophan Nuts: Cashews, black walnuts, and pistachios are among the nuts highest in tryptophan per serving, with cashews providing approximately 81mg per ounce.
Precursor to Serotonin: Tryptophan is an essential amino acid that the body uses to produce serotonin, a key neurotransmitter that helps regulate mood, appetite, and sleep.
Sleep Regulation: In addition to serotonin, tryptophan is a precursor for melatonin, the hormone that regulates the sleep-wake cycle.
Nutrient Synergy: Nuts like cashews also contain magnesium, which can work with tryptophan to further support mood and promote relaxation.
Easy Dietary Integration: Tryptophan-rich nuts can be easily added to your diet through snacks, salads, yogurts, or as a component in baking to boost nutritional intake.
Balanced Diet is Key: While nuts are a great source of tryptophan, overall dietary balance is important, as other nutrients can influence its absorption and effectiveness in the body.
Safety First: Individuals on specific medications, particularly those affecting serotonin levels, should consult a healthcare provider before making significant dietary changes involving tryptophan.

Understanding Tryptophan's Role in the Body

Tryptophan is an essential amino acid, meaning the human body cannot produce it, and it must be obtained through food. It serves as a precursor to several important compounds, most notably serotonin and melatonin. Serotonin is a neurotransmitter that plays a key role in regulating mood, appetite, and sleep. Melatonin is a hormone that helps regulate the body's sleep-wake cycles. Therefore, adequate dietary intake of tryptophan is crucial for maintaining proper mood and sleep patterns. While many foods contain this amino acid, nuts offer a convenient and nutritious way to boost your intake.

Leading Tryptophan-Rich Nuts and Seeds

When considering nuts as a source of tryptophan, it's beneficial to look at some of the top contenders. While all nuts and seeds contain some amount of tryptophan, their concentrations vary significantly.

Cashews: A standout source of tryptophan, cashews are also rich in magnesium, which further supports mood regulation and sleep. One ounce of cashews contains approximately 81 mg of tryptophan.
Almonds: A popular and versatile nut, almonds provide a moderate amount of tryptophan, alongside a rich supply of vitamin E and magnesium. An ounce of almonds contains around 60 mg of tryptophan.
Peanuts: Often mistaken as a nut, peanuts are a legume but are a fantastic source of tryptophan, with a 1-ounce serving containing approximately 71 mg. Peanuts are also high in protein, which supports satiety.
Pistachios: These green nuts are not only delicious but also a great source of protein, fiber, and tryptophan. An ounce of pistachios contains about 71 mg of tryptophan.
Black Walnuts: These pack a powerful tryptophan punch, with a 1-ounce portion containing up to 90 mg. This makes them one of the most concentrated nut sources of this amino acid.
Walnuts (English): A good source of omega-3 fatty acids and antioxidants, English walnuts also provide tryptophan, with about 48 mg per ounce.

Comparing Tryptophan Content in Nuts and Seeds

To provide a clear picture, here is a comparison table of the tryptophan content in a standard 1-ounce (28g) serving of various nuts and seeds, based on data from sources like WebMD and Health.com.


Nut/Seed	Tryptophan per 1 oz (28g) serving	Key Nutrients	Potential Benefits
Black Walnuts	~90 mg	Omega-3s, Antioxidants	Supports mood and cardiovascular health
Cashews	~81 mg	Magnesium, Iron, Zinc	Promotes mood stability and relaxation
Pistachios	~71 mg	B6, Potassium, Fiber	Supports nervous system and healthy digestion
Peanuts	~71 mg	Protein, Niacin, Fiber	Aids in satiety and energy metabolism
Almonds	~60 mg	Vitamin E, Magnesium	Excellent for skin health and cell protection
Walnuts (English)	~48 mg	Omega-3s, Copper	Often called "brain food" for its nutrients

How to Incorporate Tryptophan-Rich Nuts Into Your Diet

Including these nuts in your daily meals is simple and can offer a significant boost to your tryptophan intake. For instance, sprinkling crushed almonds or cashews on your morning oatmeal, yogurt, or salad is an effortless way to add both flavor and nutrients. Adding peanuts or pistachios to a trail mix makes for an excellent afternoon snack. For those who enjoy baking, incorporating nut flours or butters into recipes can also increase the tryptophan content of your baked goods. Combining nuts with carbohydrates, such as fruit or rice, may also help increase the availability of tryptophan to the brain.

Important Considerations

While nuts are a healthy source of tryptophan, it is important to remember that a balanced diet is key. The overall dietary context, including the balance of other amino acids and nutrients, influences how tryptophan is utilized in the body. Furthermore, while some studies suggest a link between tryptophan intake and improved mood or sleep, individual responses can vary. Certain populations, such as those taking specific medications, should consult a healthcare professional before significantly increasing their tryptophan consumption.

Conclusion

For those seeking to increase their intake of tryptophan, nuts and seeds represent a valuable and nutritious food group. Cashews, black walnuts, and pistachios stand out for their high concentration of this essential amino acid. By incorporating a variety of these nuts into a balanced diet, individuals can support their body's production of serotonin and melatonin, which play vital roles in regulating mood and sleep patterns. Ultimately, while no single food is a magic bullet, a thoughtful inclusion of these powerful nuts can contribute positively to overall wellness.

For further information on the broader health benefits of nuts, consider reviewing this article by Nuts for Life.

Frequently Asked Questions

Tryptophan is an essential amino acid, meaning the body cannot produce it on its own and must get it from food. It is a precursor to serotonin, which regulates mood and appetite, and melatonin, which regulates sleep.

While all nuts and seeds contain some tryptophan, the concentration varies. Nuts like cashews and black walnuts have higher amounts per serving compared to others, but all can contribute to your overall intake.

Among commonly available options, black walnuts tend to have one of the highest concentrations of tryptophan, with a 1-ounce serving containing approximately 90 mg.

Yes, nuts can be a beneficial part of a diet that promotes better sleep. Tryptophan's role in producing melatonin, the sleep hormone, means that consuming nuts as part of a meal may help support healthy sleep patterns.

Yes, peanuts are an excellent source of tryptophan. As a legume, they are often grouped with nuts and contain about 71 mg of tryptophan per 1-ounce serving.

Getting tryptophan from whole food sources like nuts is generally recommended for most people, as it is part of a balanced diet. Tryptophan supplements can have potential side effects and should only be used under the guidance of a healthcare professional.

Consuming nuts with a source of carbohydrates, such as fruit or oatmeal, can help increase the absorption of tryptophan. This is because carbohydrates cause a rise in insulin, which helps clear other amino acids from the bloodstream, allowing tryptophan to be more readily used by the body.