Top 10 Foods Highest in Histidine

Histidine is an essential amino acid required for growth, tissue repair, and for creating the neurotransmitter histamine. (1,2) Some studies have found that histidine can help to protect tissues from damage caused by radiation or heavy metals. (3,4)

High histidine foods include pork, beef, lamb, chicken, turkey, fish, soy, beans, milk, cheese, nuts, seeds, whole grains, and eggs. The reference dietary intake (RDI) of histidine is 10mg per kilogram of body weight or 4.5mg per pound. A person weighing 70kg (~154 pounds) should consume around 700mg of histidine per day. (5)

Below is a list of the top 10 foods highest in histidine with the %RDI calculated for someone weighing 70kg (154lbs). For more high histidine foods see the extended list of histidine-rich foods.

• 1. Pork Chops

  Histidine in 1 Pork Chop	Histidine per 100g	Histidine per 200 Calories
  2225mg (318% RDI)	1080mg (154% RDI)	847mg (121% RDI)

  Nutrition Facts for Braised Pork Chops (With Fat). (Source)

  More Pork Products High in Histidine

  • 227% RDI in a cup of lean roast ham
  • 133% RDI in a bratwurst
  • 72% RDI in 3 slices of bacon
• 2. Beef (Skirt Steak)

  Histidine per 6oz Steak	Histidine per 100g	Histidine per 200 Calories
  2198mg (314% RDI)	1293mg (185% RDI)	965mg (138% RDI)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  More Red Meat High in Histidine

  • 147% RDI in 3oz of lamb roast
  • 138% RDI in 3oz of beef roast
  • 101% RDI in a 3oz hamburger
• 3. Lean Chicken Breast

  Histidine in a 6oz Breast	Histidine per 100g	Histidine per 200 Calories
  2032mg (290% RDI)	1195mg (171% RDI)	1522mg (217% RDI)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  More Poultry High in Histidine

  • 262% RDI in a roast chicken leg
  • 99% RDI in 3oz of turkey roast
  • 93% RDI in a 3oz turkey patty
• 4. Tuna

  Histidine in a 6oz Fillet	Histidine per 100g	Histidine per 200 Calories
  1496mg (214% RDI)	880mg (126% RDI)	957mg (137% RDI)

  Nutrition Facts for Cooked Bluefin Tuna. (Source)

  More Fish High in Histidine

  • 188% RDI in a 6oz snapper fillet
  • 182% RDI in a 6oz salmon fillet
  • 173% RDI in a 6oz cod fillet

  See all fish high in histidine.

• 5. Firm Tofu

  Histidine per Cup	Histidine per 100g	Histidine per 200 Calories
  1086mg (155% RDI)	431mg (62% RDI)	599mg (86% RDI)

  Nutrition Facts for Firm Tofu. (Source)
  • 110% RDI per cup of boiled soybeans
• 6. Canned Navy Beans

  Histidine per Cup	Histidine per 100g	Histidine per 200 Calories
  542mg (77% RDI)	207mg (30% RDI)	366mg (52% RDI)

  Nutrition Facts for Canned Navy Beans. (Source)

  More Beans High in Histidine

  • 72% RDI per cup of lentils
  • 67% RDI per cup of kidney beans
  • 64% RDI per cup of white beans

  See all beans high in histidine.

• 7. Milk

  Histidine per 16oz Glass	Histidine per 100g	Histidine per 200 Calories
  500mg (71% RDI)	102mg (15% RDI)	600mg (86% RDI)

  Nutrition Facts for Skim Milk. (Source)

  More Dairy High in Histidine

  • 82% RDI per 1/2 cup of ricotta
  • 56% RDI per oz of grated Parmesan
  • 50% RDI per cup of yogurt

  See all dairy foods high in histidine.

• 8. Seeds (Squash and Pumpkin Seeds)

  Histidine per 1oz Handful	Histidine per 100g	Histidine per 200 Calories
  219mg (31% RDI)	770mg (110% RDI)	268mg (38% RDI)

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). (Source)

  More Nuts and Seeds High in Histidine

  • 39% RDI per oz of hemp seeds
  • 22% RDI per oz of almonds
  • 22% RDI per oz of sunflower seeds
  • 22% RDI per oz of pistachio nuts
  • 22% RDI per oz of chia seeds
  • 19% RDI per oz of flax seeds

  See all nuts and seeds high in histidine.

• 9. Whole Wheat Pasta

  Histidine per Cup	Histidine per 100g	Histidine per 200 Calories
  164mg (23% RDI)	140mg (20% RDI)	188mg (27% RDI)

  Nutrition Facts for Cooked Whole Wheat Pasta. (Source)

  More Grains High in Histidine

  • 36% RDI per cup of kamut
  • 34% RDI per cup of quinoa
  • 32% RDI per cup of teff
  • 19% RDI per cup of brown rice
  • 18% RDI per cup of oatmeal

  See all grains high in histidine.

• 10. Eggs

  Histidine in 1 Large Egg	Histidine per 100g	Histidine per 200 Calories
  149mg (21% RDI)	298mg (43% RDI)	385mg (55% RDI)

  Nutrition Facts for Hard Boiled Eggs. (Source)

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More Histidine Rich Foods

Food	Serving	Histidine
1. Subway Tuna Sub	per 6 inch sub	232% RDI (1626mg)
2. Kielbasa Sausage	per large link	189% RDI (1321mg)
3. Cooked Eel	per 5.6oz fillet	158% RDI (1107mg)
4. Soy Based Protein Powder	per 2oz scoup	97% RDI (680mg)
5. Toasted Wheat Germ	per oz	33% RDI (230mg)
6. Canned Eastern Oysters	1 cup (drained)	31% RDI (220mg)
7. Gelatin	per 1oz package	26% RDI (185mg)
8. Peanut Butter	per 2 tblsp	25% RDI (178mg)
9. Green Peas	per cup cooked	24% RDI (168mg)
10. Fish Roe (Ikura, Caviar)	per tblsp	12% RDI (85mg)

From the Nutrient Ranking Tool

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• Foods High in Histidine
• Foods Low in Histidine
• Vegetables High in Histidine
• Fruits High in Histidine
• Vegetarian Foods High in Histidine
• Nuts High in Histidine
• Grains High in Histidine
• Beans High in Histidine
• Dairy High in Histidine
• Breakfast Cereals High in Histidine
• Fast Foods High in Histidine

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Amino Acid Protein Calculator
• High Phenylalanine Foods
• High Valine Foods
• High Cysteine Foods
• High Methionine Foods
• High Threonine Foods
• High Leucine Foods
• High Tryptophan Foods
• High Protein Foods
• Vegetables Highest in Protein
• Fruits Highest in Protein
• Cheeses Highest in Protein
• Beans and Legumes Highest in Protein

Data Sources and References

1. Fitzpatrick DW, Fisher H. Carnosine, histidine, and wound healing Surgery. 1982 Apr;91(4):430-4. 7064098
2. Norée LO, Bergström J. Evidence that histidine is an essential amino acid in normal and chronically uremic man Clin Nephrol. 1975;3(5):195-203. 1149344
3. Ommati MM, Ahmadi HN, Sabouri S, Retana-Marquez S, Abdoli N, Rashno S, Niknahad H, Jamshidzadeh A, Mousavi K, Rezaei M, Akhlagh A, Azarpira N, Khodaei F, Heidari R. Carnosine and Histidine Supplementation Blunt Lead-Induced Reproductive Toxicity through Antioxidative and Mitochondria-Dependent Mechanisms Environ Toxicol. 2022 Dec;37(12):2990-3006. doi: 10.1002/tox.23654. Epub 2022 Sep 11. 36088639
4. Taulavuori K, Prasad MN, Taulavuori E, Laine K. The significance of amino acids and amino acid-derived molecules in plant responses and adaptation to heavy metal stress Environ Pollut. 2005 May;135(2):209-20. doi: 10.1016/j.envpol.2004.11.006. 15734581
5. World Health Organization - Protein and Amino Acid Requirements In Human Nutrition