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Top 100 Foods With Tryptophan - Care Omnia Nutrition

Tryptophan is an essential amino acid that is used in the biosynthesis of proteins.

Tryptophan is among the least common amino acids found in proteins.

But it plays an important role whenever it occurs.

For instance, Tryptophan is the precursor to both serotonin and melatonin.

You find tryptophan-rich foods in:

You can find a more detailed list of foods that contain Tryptophan below.

Want to learn more about tryptophan?

Then we recommend you check out our article named What Is Tryptophan & What Foods Can I Find It In?

You can also search for a specific food or nutrient through our Search Page.

Ranked List Of 100 Foods With Tryptophan

Below you'll find a list of the top 100 foods that contain tryptophan. It's ranked from the food with the most amount to the food with the least amount.

For ease of use, we've grouped together all foods that share the same rank.

By clicking on a food you'll get a list of all the nutrient content of that food.

Foods Ranked 1 - 20 With Tryptophan

Click on a food to explore all of the nutrients it contains.

RankFoods with Tryptophanper 100gper Oz
1
(Meat With Fat, Alaska Native)
1.6 g453.6 mg
2
(Stabilized, Glucose Reduced)
1.4 g405.4 mg
3
(Powder, Stabilized, Glucose Reduced)
1.3 g360 mg
4
(Kidney, Alaska Native)
1.2 g340.2 mg
5
(Flakes, Stabilized, Glucose Reduced)
1.2 g334.5 mg
6Two foods with the same rank/nutrient values1.1 g317.5 mg
(Potassium Type)
7
(Low-Fat, Seeds)
1.1 g311.8 mg
8999 mg283.2 mg
9929 mg263.4 mg
10
(Partially Defatted, Seeds)
882 mg250 mg
11Two foods with the same rank/nutrient values835 mg236.7 mg
(Produced By Acid Wash)
(Produced By Alcohol Extraction)
12797 mg225.9 mg
13
(Oogruk, Meat, Alaska Native)
795 mg225.4 mg
14775 mg219.7 mg
15
(Stabilized, Glucose Reduced)
771 mg218.6 mg
16
(Mature Seeds)
762 mg216 mg
17
(Low Fat, Glandless, Seeds)
752 mg213.2 mg
18Two foods with the same rank/nutrient values747 mg211.8 mg
(Koyadofu, Prepared With Calcium Sulfate)
19
(Partially Defatted, Glandless, Seeds)
741 mg210.1 mg
20
(Partially Defatted, Seeds)
735 mg208.4 mg
fig 1. Foods with tryptophan rank 1 to 20

Tryptophan supplements available online

Here's a few supplements available through Amazon that contain tryptophan. Please click on the image or the link below for further details (#ad).

Foods Ranked 21 - 40 With Tryptophan

Click on a food to explore all of the nutrients it contains.

RankFoods with Tryptophanper 100gper Oz
21722 mg204.7 mg
22
(Dried & Salted Fish)
704 mg199.6 mg
23
(High-Fat, Seeds)
674 mg191.1 mg
24
(Defatted)
653 mg185.1 mg
25
(Variety Meats & By-Products)
625 mg177.2 mg
26Two foods with the same rank/nutrient values618 mg175.2 mg
(Mollusks, Unspecified, Moist Heat)
(Partially Defatted, Glandless, Seeds)
27
(Defatted)
616 mg174.6 mg
28
(Oogruk, Meat, Alaska Native)
601 mg170.4 mg
29
(Mature Seeds)
591 mg167.5 mg
30
(Fish, Alaska Native)
580 mg164.4 mg
31576 mg163.3 mg
32
(Mature Seeds)
575 mg163 mg
33574 mg162.7 mg
34Two foods with the same rank/nutrient values569 mg161.3 mg
(Roasted, With Salt Added, Seeds)
(Roasted, Without Salt, Seeds)
35
(Shredded)
560 mg158.8 mg
36
(Cheese, Low Moisture, Part-Skim)
551 mg156.2 mg
37
(Cheese, Includes USDA Food Distr. Program)
547 mg155.1 mg
38
(Game Meat)
545 mg154.5 mg
39
(Baker's, Active Dry, Leavening Agents)
540 mg153.1 mg
40516 mg146.3 mg
fig 2. Foods with tryptophan rank 21 to 40

Foods Ranked 41 - 60 With Tryptophan

Click on a food to explore all of the nutrients it contains.

RankFoods with Tryptophanper 100gper Oz
41
(Cheese, Whole Milk)
515 mg146 mg
42Two foods with the same rank/nutrient values512 mg145.1 mg
(Mature Seeds, No Salt Added)
(Mature Seeds, Salted)
43Three foods with the same rank/nutrient values510 mg144.6 mg
(Alaska Native)
(With Added Vitamin A & Vitamin D, Regular, Dry)
(Without Added Vitamin A & Vitamin D, Regular, Dry)
44
(Defatted)
507 mg143.7 mg
45506 mg143.4 mg
46
(Dry, Calcium Reduced)
501 mg142 mg
47Two foods with the same rank/nutrient values495 mg140.3 mg
(With Added Vitamin A & Vitamin D, Dry)
(Without Added Vitamin A & Vitamin D, Dry)
48
(Roasted, Glandless, Seeds)
492 mg139.5 mg
49484 mg137.2 mg
50482 mg136.6 mg
51
(Dried, Spices)
475 mg134.7 mg
52464 mg131.5 mg
53
(Game Meat)
458 mg129.8 mg
54
(Full-Fat)
450 mg127.6 mg
55Two foods with the same rank/nutrient values436 mg123.6 mg
56429 mg121.6 mg
57
(Cheese)
421 mg119.4 mg
58Two foods with the same rank/nutrient values415 mg117.7 mg
(Grade: Choice, Meat Only, Trimmed To 1/4" Fat)
59
(Game Meat)
414 mg117.4 mg
60410 mg116.2 mg
fig 3. Foods with tryptophan rank 41 to 60

Foods Ranked 61 - 74 With Tryptophan

Click on a food to explore all of the nutrients it contains.

RankFoods with Tryptophanper 100gper Oz
61
(96% Lean / 4% Fat)
409 mg115.9 mg
62
(Beef Round, Grade: Select, Boneless, Meat Only, Trimmed To 0" Fat)
408 mg115.7 mg
63Two foods with the same rank/nutrient values407 mg115.4 mg
(Pork, Pre-Sliced)
(Variety Meats & By-Products)
64Three foods with the same rank/nutrient values405 mg114.8 mg
(Beef Round, Grade: Choice, Meat Only, Trimmed To 0" Fat)
(Beef Round, Grade: Select, Meat Only, Trimmed To 0" Fat)
(Beef Round, Grade: Select, Boneless, Meat Only, Trimmed To 0" Fat)
65
(Boneless, Skinless, Meat Only, Chicken)
404 mg114.5 mg
66Three foods with the same rank/nutrient values403 mg114.2 mg
(Game Meat)
(Partially Defatted, Seeds)
67
(Beef Round, Grade: All, Boneless, Meat Only, Trimmed To 0" Fat)
402 mg114 mg
68Three foods with the same rank/nutrient values401 mg113.7 mg
(Beef Loin, Grade: Select, Boneless, Meat Only, Trimmed To 0" Fat)
(Composite Of Cuts, Game Meat)
69Three foods with the same rank/nutrient values400 mg113.4 mg
(Young Duckling, Bone In, Meat Only, Cooked Without Skin, Domesticated Duck)
(Beef Inside Skirt, Grade: Select, Boneless, Meat Only, Trimmed To 0" Fat)
(Liver, Alaska Native)
70Three foods with the same rank/nutrient values399 mg113.1 mg
(Australian Imported, Trimmed To 1/8" Fat, Meat Only)
(Beef Round, Grade: Choice, Meat & Fat, Trimmed To 0" Fat)
(Beef Round, Grade: Select, Meat & Fat, Trimmed To 0" Fat)
71Two foods with the same rank/nutrient values398 mg112.8 mg
(Meat Only, New Zealand Imported, Whole, Arm & Blade)
(Plain, Cereals Ready-To-Eat)
72
(Paste, Seeds)
396 mg112.3 mg
73Three foods with the same rank/nutrient values394 mg111.7 mg
(Meat Only, Trimmed To 1/4" Fat, Cubed For Stew Or Kabob, Leg & Shoulder)
(96% Lean / 4% Fat, Crumbles)
(Beef Round, Grade: Choice, Boneless, Meat Only, Trimmed To 0" Fat)
74Two foods with the same rank/nutrient values393 mg111.4 mg
(Tahini, From Unroasted Kernels, Non-Chemically Removed Seed Coat, Seeds)
(Family Style Restaurant)
fig 4. Foods with tryptophan rank 61 to 74

Didn't find the food you were looking for?

You can try searching for it using our search page.

Tryptophan Supplements Available Online

Here's a few supplements available through Amazon that contain tryptophan. Please click on the image or the link below for further details (#ad).

Foods In Different Categories With Tryptophan

The food categories below have foods that contain tryptophan.

Select a category to show a ranked list of all the foods in that category with tryptophan.

Food CategoriesNumber of foods
in category
American Indian/Alaska Native Foods37
Baby Foods64
Baked Products349
Beef Products935
Beverages27
Breakfast Cereals43
Candy, Sweets or Lollies71
Cereal Grains and Pasta156
Dairy and Egg Products206
Dressings and Condiments11
Fast Foods129
Finfish and Shellfish Products249
Fruits and Berries139
Lamb, Veal, and Game Products433
Legumes and Legume Products213
Meals, Entrees, and Side Dishes31
Nuts and Seeds129
Pork Products317
Poultry Products370
Restaurant Foods95
Sausages and Luncheon Meats119
Snacks103
Soups, Broths, and Stews49
Spices and Herbs26
Vegetables and Vegetable Products603
fig 5. Food categories with foods that contain Tryptophan

Sara Niemelä

co-founder Care Omnia, Head Content Creator

Author Image of Sara Niemelä

Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.

I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.