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Life is everything. Let's make it a healthy one!

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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:

  • Dairy and Egg Products
  • Legumes and Legume Products
  • Nuts and Seeds
  • Lamb, Veal, and Game Products
  • Beef Products
  • American Indian/Alaska Native Foods
  • Pork Products

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

Want to learn more about tryptophan?

Check out our article named: What Is Tryptophan & What Foods Can I Find It In?


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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. Click on the rows with the symbol to show or hide the foods with 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.

RankFoodper 100gper Oz
1
(Meat With Fat, Alaska Native)
1.6 g
453.6 mg
2
(Stabilized, Glucose Reduced)
1.4 g
405.4 mg
3
(Powder, Stabilized, Glucose Reduced)
1.3 g
360 mg
4
(Kidney, Alaska Native)
1.2 g
340.2 mg
5
(Flakes, Stabilized, Glucose Reduced)
1.2 g
334.5 mg
6
Two foods with same rank.
1.1 g
317.5 mg
7
(Low-Fat, Seeds)
1.1 g
311.8 mg
8
999 mg
283.2 mg
9
929 mg
263.4 mg
10
(Partially Defatted, Seeds)
882 mg
250 mg
11
Two foods with same rank.
835 mg
236.7 mg
(Produced By Acid Wash)
(Produced By Alcohol Extraction)
12
797 mg
225.9 mg
13
(Oogruk, Meat, Alaska Native)
795 mg
225.4 mg
14
775 mg
219.7 mg
15
(Stabilized, Glucose Reduced)
771 mg
218.6 mg
16
(Mature Seeds)
762 mg
216 mg
17
(Low Fat, Glandless, Seeds)
752 mg
213.2 mg
18
Two foods with same rank.
747 mg
211.8 mg
(Koyadofu, Prepared With Calcium Sulfate)
19
(Partially Defatted, Glandless, Seeds)
741 mg
210.1 mg
20
(Partially Defatted, Seeds)
735 mg
208.4 mg

Figure 1. Foods with tryptophan rank 1 to 20


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Foods Ranked 21 - 40 With Tryptophan

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

RankFoodper 100gper Oz
21
722 mg
204.7 mg
22
(Dried & Salted Fish)
704 mg
199.6 mg
23
(High-Fat, Seeds)
674 mg
191.1 mg
24
(Defatted)
653 mg
185.1 mg
25
(Variety Meats & By-Products)
625 mg
177.2 mg
26
Two foods with same rank.
618 mg
175.2 mg
(Mollusks, Unspecified, Moist Heat)
(Partially Defatted, Glandless, Seeds)
27
(Defatted)
616 mg
174.6 mg
28
(Oogruk, Meat, Alaska Native)
601 mg
170.4 mg
29
(Mature Seeds)
591 mg
167.5 mg
30
(Fish, Alaska Native)
580 mg
164.4 mg
31
576 mg
163.3 mg
32
(Mature Seeds)
575 mg
163 mg
33
574 mg
162.7 mg
34
Two foods with same rank.
569 mg
161.3 mg
(Roasted, With Salt Added, Seeds)
(Roasted, Without Salt, Seeds)
35
(Shredded)
560 mg
158.8 mg
36
(Cheese, Low Moisture, Part-Skim)
551 mg
156.2 mg
37
(Cheese, Includes USDA Food Distr. Program)
547 mg
155.1 mg
38
(Game Meat)
545 mg
154.5 mg
39
(Baker's, Active Dry, Leavening Agents)
540 mg
153.1 mg
40
516 mg
146.3 mg

Figure 2. Foods with tryptophan rank 21 to 40


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Foods Ranked 41 - 60 With Tryptophan

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

RankFoodper 100gper Oz
41
(Cheese, Whole Milk)
515 mg
146 mg
42
Two foods with same rank.
512 mg
145.1 mg
(Mature Seeds, No Salt Added)
(Mature Seeds, Salted)
43
Three foods with same rank.
510 mg
144.6 mg
(Alaska Native)
(With Added Vitamin A & Vitamin D, Regular, Dry)
(Without Added Vitamin A & Vitamin D, Regular, Dry)
44
(Defatted)
507 mg
143.7 mg
45
506 mg
143.4 mg
46
(Dry, Calcium Reduced)
501 mg
142 mg
47
Two foods with same rank.
495 mg
140.3 mg
(With Added Vitamin A & Vitamin D, Dry)
(Without Added Vitamin A & Vitamin D, Dry)
48
(Roasted, Glandless, Seeds)
492 mg
139.5 mg
49
484 mg
137.2 mg
50
482 mg
136.6 mg
51
(Dried, Spices)
475 mg
134.7 mg
52
464 mg
131.5 mg
53
(Game Meat)
458 mg
129.8 mg
54
(Full-Fat)
450 mg
127.6 mg
55
Two foods with same rank.
436 mg
123.6 mg
56
429 mg
121.6 mg
57
(Cheese)
421 mg
119.4 mg
58
Two foods with same rank.
415 mg
117.7 mg
(Grade: Choice, Meat Only, Trimmed To 1/4" Fat)
59
(Game Meat)
414 mg
117.4 mg

Figure 3. Foods with tryptophan rank 41 to 60


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Foods Ranked 61 - 74 With Tryptophan

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

RankFoodper 100gper Oz
61
(96% Lean / 4% Fat)
409 mg
115.9 mg
62
(Beef Round, Grade: Select, Boneless, Meat Only, Trimmed To 0" Fat)
408 mg
115.7 mg
63
Two foods with same rank.
407 mg
115.4 mg
(Pork, Pre-Sliced)
(Variety Meats & By-Products)
64
Three foods with same rank.
405 mg
114.8 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 mg
114.5 mg
66
Three foods with same rank.
403 mg
114.2 mg
(Game Meat)
(Partially Defatted, Seeds)
67
(Beef Round, Grade: All, Boneless, Meat Only, Trimmed To 0" Fat)
402 mg
114 mg
68
Three foods with same rank.
401 mg
113.7 mg
(Beef Loin, Grade: Select, Boneless, Meat Only, Trimmed To 0" Fat)
(Composite Of Cuts, Game Meat)
69
Three foods with same rank.
400 mg
113.4 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)
70
Three foods with same rank.
399 mg
113.1 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)
71
Two foods with same rank.
398 mg
112.8 mg
(Meat Only, New Zealand Imported, Whole, Arm & Blade)
(Plain, Cereals Ready-To-Eat)
72
(Paste, Seeds)
396 mg
112.3 mg
73
Three foods with same rank.
394 mg
111.7 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)
74
Two foods with same rank.
393 mg
111.4 mg
(Tahini, From Unroasted Kernels, Non-Chemically Removed Seed Coat, Seeds)
(Family Style Restaurant)

Figure 4. Foods with tryptophan rank 61 to 74


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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 Categories
American Indian/Alaska Native Foods
Baby Foods
Baked Products
Beef Products
Beverages
Breakfast Cereals
Candy, Sweets or Lollies
Cereal Grains and Pasta
Dairy and Egg Products
Dressings and Condiments
Fast Foods
Finfish and Shellfish Products
Fruits and Berries
Lamb, Veal, and Game Products
Legumes and Legume Products
Meals, Entrees, and Side Dishes
Nuts and Seeds
Pork Products
Poultry Products
Restaurant Foods
Sauces and Gravies
Sausages and Luncheon Meats
Snacks
Soups, Broths, and Stews
Spices and Herbs
Vegetables and Vegetable Products

Sara Niemelä

co-founder Care Omnia, Head Content Creator




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.