Top 10 Foods Highest in Tryptophan

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed. Powered by USDA Nutrition Data.
Top 10 Foods Highest in Tryptophan

Tryptophan is an essential amino acid needed for general growth and development as well as the body's production of important substances like niacin (vitamin B3), the neurotransmitter serotonin, and the hormone melatonin. (1,2,3)

Serotonin and melatonin play important roles in regulating sleep and mood, which is why eating turkey (which contains tryptophan) is sometimes believed to make people sleepy. (2) Keep in mind, however, that many other foods contain as much tryptophan as turkey and are not believed to cause drowsiness.

There is some scientific evidence that consuming foods higher in tryptophan may improve sleep. In addition, people who don’t get enough tryptophan are more likely to experience sleep problems. (4)

High tryptophan foods include chicken, turkey, red meat, pork, tofu, fish, beans, milk, nuts, seeds, oatmeal, and eggs. The reference dietary intake (RDI) for tryptophan is 4mg per kilogram of body weight or 1.8mg per pound. Therefore, a person weighing 70kg (~154 pounds) should consume around 280mg of tryptophan per day. (5)

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

List of High Tryptophan Foods

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List of high tryptophan foods in a one page printable list.

Extended list of Tryptophan Rich Foods

FoodServingTryptophan
1. Canned Sardines + per cup 147% RDI
(411mg)
2. Lobster + per 3oz 112% RDI
(313mg)
3. Snow Crab (Queen Crab) + per 3oz 100% RDI
(281mg)
4. Oysters + per 3oz 64% RDI
(180mg)
5. Sweet Italian Sausage + per 3oz link 33% RDI
(93mg)
6. Sweet Potatoes + per cup mashed 33% RDI
(92mg)
7. Bulgur + per cup cooked 31% RDI
(87mg)
8. Mamey Sapote + per cup pieces 31% RDI
(86mg)
9. Liverwurst Spread + per 1/4 cup 30% RDI
(83mg)
10. Soba Noodles (Buckwheat) + per cup cooked 29% RDI
(82mg)
11. Couscous + per cup cooked 27% RDI
(77mg)
12. Smooth Peanut Butter + in 2 tblsp 26% RDI
(74mg)
13. Spinach + per cup cooked 26% RDI
(72mg)
14. Green Peas + per cup cooked 21% RDI
(59mg)
15. Portobellos + per cup sliced 20% RDI
(57mg)
16. Broccoli + per cup cooked (chopped) 19% RDI
(53mg)
17. Avocados + per avocado 18% RDI
(50mg)
18. Guavas + per cup 13% RDI
(36mg)
19. Turnip Greens + per cup cooked 10% RDI
(29mg)
20. Cocoa Powder + per tblsp 6% RDI
(16mg)

Tryptophan and Thyroid Function

Does tryptophan inhibit thyroid function? This preliminary study concludes: "...our findings indicate that the inhibition of the in vitro peroxidase activity of some amino acids may be produced by their interaction with the oxidized form of iodide and/or with the iodide site on the TPO molecule. Further studies are needed to define a possible physiological role for amino acids in thyroid gland regulation." (6)

The study particularly notes that cystine, methionine, and tryptophan may affect thyroid function. That said, this study was done in a laboratory with tissue samples and did not measure the effect of amino acids on thyroid function in living animals or people. This means there is a long way to go to establish more of a link between amino acids and thyroid function. (6)

If you are looking to restrict tryptophan in your diet, you can use the nutrient ranking tool to see a list of foods low in tryptophan. Keep in mind that tryptophan is an essential amino acid, and restricting it too much may lead to deficiency.

You can also use the amino acid calculator to see the total amino acids in any meal.

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


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

Data Sources and References

  1. Shibata K. Nutritional aspect of tryptophan metabolism J Nutr Sci Vitaminol (Tokyo). 2018;64(2):90-98. doi: 10.3177/jnsv.64.90. 29710037
  2. Gibson EL. How important is tryptophan in human health? Proc Nutr Soc. 2018 May;77(2):174-188. doi: 10.1017/S0029665117004451. Epub 2018 Jan 25. 29368666
  3. Gibson EL. L-tryptophan administration and increase in cerebral serotonin levels: Systematic review Proc Nutr Soc. 2018 May;77(2):174-188. doi: 10.1017/S0029665117004451. Epub 2018 Jan 25. 29368666
  4. Gupta CC, Irwin C, Vincent GE, Khalesi S. Effects of Diet on Sleep: A Narrative Review Curr Nutr Rep. 2021 Sep;10(3):166-178. doi: 10.1007/s13668-021-00362-4. Epub 2021 Jun 14. 34125418
  5. World Health Organization - Protein and Amino Acid Requirements In Human Nutrition
  6. Medeiros-Neto GA, Billerbeck AE, Wajchenberg BL, Targovnik HM. Thyroid peroxidase activity is inhibited by amino acids Thyroid. 1993 Summer;3(2):143-59. doi: 10.1089/thy.1993.3.143. 8369653
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