Top 10 Foods Highest in Lysine

Lysine is an essential amino acid involved in the creation of the structural protein collagen as well as the retention of calcium. (1,2)

Lysine has also been found to reduce the frequency of recurrence of cold sores, which are caused by a common virus known as HSV. (3) This is more effective when the ratio of lysine to argnine is high (4).

Excess amounts of the amino acid arginine antagonize (block) some of the beneficial effects of lysine on the body, and can even create a lysine deficiency. (4)

High lysine foods include lean beef, chicken, pork, fish, shellfish, tofu, cheese, milk, beans, lentils, and peas. The reference dietary intake (RDI) for lysine is 30mg per kilogram of body weight or 13.6mg per pound. A person weighing 70kg (~154 pounds) should consume around 2100mg of lysine per day. (5)

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

List of High Lysine Foods

• 1. Beef (Skirt Steak)+ Add

  Lysine per 6oz Steak	Lysine per 100g	Lysine per 200 Calories
  5619mg (268% RDI)	3305mg (157% RDI)	2466mg (117% RDI)

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

  More Red Meat High in Lysine

  • 127% RDI in 3oz lamb roast
  • 105% RDI per 3oz top round steak
  • 105% RDI per 3oz buffalo steak

  See all meats high in lysine.

• 2. Lean Chicken Breast+ Add

  Lysine in a 6oz Breast	Lysine per 100g	Lysine per 200 Calories
  5241mg (250% RDI)	3083mg (147% RDI)	3927mg (187% RDI)

  Nutrition Facts for Cooked Lean Chicken Breast.(Source)

  More Poultry High in Protein

  • 272% RDI in a roasted chicken leg
  • 229% RDI in 6oz of ground turkey
  • 180% RDI in 6oz of turkey breast
  • 154% RDI per cup of light chicken meat
  • 136% RDI in a roasted chicken thigh

  See all meats high in lysine.

• 3. Lean Pork Chops+ Add

  Lysine in a 6oz Chop	Lysine per 100g	Lysine per 200 Calories
  4687mg (223% RDI)	2757mg (131% RDI)	2828mg (135% RDI)

  Nutrition Facts for Braised Pork Chops (Lean).(Source)

  More Pork Products High in Lysine

  • 170% RDI per cup of lean ham
  • 128% RDI per rack of pork ribs
  • 100% RDI in a 3oz pork bratwurst
  • 98% RDI per 3oz roast pork tenderloin
  • 94% RDI per 3oz of ground pork

  See all meats high in lysine.

• 4. Tuna+ Add

  Lysine in a 6oz Fillet	Lysine per 100g	Lysine per 200 Calories
  4670mg (222% RDI)	2747mg (131% RDI)	2986mg (142% RDI)

  Nutrition Facts for Cooked Bluefin Tuna.(Source)

  More Fish High in Lysine

  • 208% RDI per 6oz salmon fillet
  • 187% RDI per 6oz snapper fillet
  • 187% RDI per 6oz tilapia fillet
  • 180% RDI per 6oz cod fillet
  • 177% RDI per 6oz mackerel fillet

  See all fish high in lysine.

• 5. King Crab+ Add

  Lysine in 1 Crab Leg	Lysine per 100g	Lysine per 200 Calories
  2257mg (107% RDI)	1684mg (80% RDI)	3472mg (165% RDI)

  Nutrition Facts for Alaskan King Crab.(Source)

  More Shellfish High in Lysine

  • 173% RDI in 20 small clams
  • 118% RDI per dungeness crab
  • 93% RDI per 3oz of lobster
  • 90% RDI per 3oz of octopus
  • 88% RDI per 3oz of shrimp

  See all fish high in lysine.

• 6. Firm Tofu+ Add

  Lysine per Cup	Lysine per 100g	Lysine per 200 Calories
  2225mg (106% RDI)	883mg (42% RDI)	1226mg (58% RDI)

  Nutrition Facts for Firm Tofu.(Source)

  More Soy Products High in Lysine

  • 91% RDI per cup of boiled soybeans (edamame)
  • 35% RDI per 1 oz handful of dry roasted soybeans
  • 18% RDI per tblsp of soy protein powder
  • 15% RDI per cup of soymilk
• 7. Low-Fat Ricotta Cheese+ Add

  Lysine per 1/2 Cup	Lysine per 100g	Lysine per 200 Calories
  1678mg (80% RDI)	1353mg (64% RDI)	1961mg (93% RDI)

  Nutrition Facts for Lowfat Ricotta.(Source)

  More Cheese High in Lysine

  • 45% RDI per oz of grated parmesan
  • 40% RDI per oz of romano
  • 37% RDI per oz of gruyere
  • 36% RDI per oz of gouda
  • 36% RDI per oz of provolone
• 8. Milk+ Add

  Lysine per 16oz Glass	Lysine per 100g	Lysine per 200 Calories
  1382mg (66% RDI)	282mg (13% RDI)	1659mg (79% RDI)

  Nutrition Facts for Skim Milk.(Source)
  • 60% RDI per cup of non-fat yogurt

  See all dairy products high in lysine.

• 9. Canned Navy Beans+ Add

  Lysine per Cup	Lysine per 100g	Lysine per 200 Calories
  1381mg (66% RDI)	527mg (25% RDI)	933mg (44% RDI)

  Nutrition Facts for Canned Navy Beans.(Source)

  Other Beans and Lentils High in Lysine

  • 57% RDI per cup of white beans
  • 56% RDI per cup of split peas
  • 55% RDI per cup of red kidney beans
  • 51% RDI per cup of pinto beans
  • 50% RDI per cup of black beans

  See all beans and lentils high in lysine.

• 10. Green Peas+ Add

  Lysine per Cup Cooked	Lysine per 100g	Lysine per 200 Calories
  502mg (24% RDI)	314mg (15% RDI)	748mg (36% RDI)

  Nutrition Facts for Cooked Green Peas (Boiled, Drained).(Source)

  Other Vegetables High in Lysine

  • 16% RDI per cup of cooked spinach
  • 12 RDI per cup of sweet potatoes
  • 10% RDI per cup of mushrooms

  See all vegetables high in lysine.

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More Lysine Rich Foods

Food	Serving	Lysine
1. Soybean Sprouts+	1 cup	25% RDI (526mg)
2. Toasted Wheat Germ+	per oz	25% RDI (525mg)
3. Eggs+	in 1 large egg	22% RDI (452mg)
4. Quinoa+	per cup	21% RDI (442mg)
5. Squash and Pumpkin Seeds+	per 1 oz handful	19% RDI (394mg)
6. Hemp Seeds+	per oz	17% RDI (362mg)
7. Oatmeal+	per cup	15% RDI (316mg)
8. Brussels Sprouts+	per cup cooked	9% RDI (181mg)
9. Brown Rice+	per cup	8% RDI (172mg)
10. Almonds+	per 1oz handful	8% RDI (161mg)

Foods Highest in Lysine and Lowest in Arginine

Food	Serving	Lysine	Arginine
1. Farmed Atlantic Salmon	per 6oz fillet	3451mg	2247mg
2. Milk	16oz glass	1382mg	470mg
3. Yogurt	1 cup	762mg	255mg
4. Swiss Cheese	1 oz	734mg	263mg
5. Cauliflower	1 cup chopped	232mg	92mg
6. Cremini Mushrooms	1 cup whole	219mg	107mg
7. Apricots	1 cup halves	150mg	70mg
8. Mangos	1 cup pieces	109mg	51mg
9. Starfruit (Carambola)	1 cup sliced	83mg	23mg
10. Papaya	1 cup pieces	36mg	15mg

For more see the ranking of all foods highest in lysine and lowest in arginine.

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

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

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

Related

• Foods With the Highest Lysine to Argnine Ratio
• Amino Acid Protein Calculator
• 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. Yamauchi M, Terajima M, Shiiba M. Lysine hydroxylation and cross-linking of collagen Methods Mol Biol. 2019;1934:309-324. doi: 10.1007/978-1-4939-9055-9_19. 31256387
2. Brandi L. Dietary L-lysine and calcium metabolism in humans Dan Med Bull. 2008 Nov;55(4):186-210. 19232159
3. DiGiovanna JJ, Blank H. Success of L-lysine therapy in frequently recurrent herpes simplex infection. Treatment and prophylaxis Arch Dermatol. 1984 Jan;120(1):48-51. 6419679
4. Becker Y, Olshevsky U, Levitt J. Relation of arginine-lysine antagonism to herpes simplex growth in tissue culture J Gen Virol. 1967 Oct;1(4):471-8. doi: 10.1099/0022-1317-1-4-471. 4295376
5. World Health Organization - Protein and Amino Acid Requirements In Human Nutrition