rationTracker

Foods High in Tryptophan

Tryptophan is an essential amino acid and a precursor to serotonin and melatonin, tying it to mood and sleep regulation.

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Key takeaways

  • Seeds Sesame Flour has the most tryptophan per 100 g among whole foods, at 0.89 g.
  • Per 100 calories, Mushroom Crimini ranks first at 1.65 g.

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Seeds Sesame Flour0.89 g / 100 g
  2. 2Egg Stabilized0.77 g / 100 g
  3. 3Seeds Sunflower Seed Flour0.74 g / 100 g
  4. 4Seeds Cottonseed Meal0.74 g / 100 g
  5. 5Seeds Cottonseed Flour0.69 g / 100 g
  6. 6Soy Flour Defatted0.68 g / 100 g
  7. 7Seeds Pumpkin And Squash Seed Kernels0.57 g / 100 g
  8. 8Cheese Cheddar0.55 g / 100 g
  9. 9Game Meat Elk0.55 g / 100 g
  10. 10Flour Soy0.53 g / 100 g
  11. 11Peanut Flour Defatted0.51 g / 100 g
  12. 12Soy Flour Full-Fat0.51 g / 100 g
  13. 13Mushroom Crimini0.5 g / 100 g
  14. 14Mushroom Pioppini0.49 g / 100 g
  15. 15Seeds Cottonseed Kernels0.49 g / 100 g
  16. 16Mushrooms White Button0.48 g / 100 g
  17. 17Game Meat Caribou0.46 g / 100 g
  18. 18Seeds Chia Seeds0.44 g / 100 g
  19. 19Cheese Romano0.43 g / 100 g
  20. 20Cheese Parmesan0.42 g / 100 g
  21. 21Cheese Gruyere0.42 g / 100 g
  22. 22Pork Pancreas0.41 g / 100 g
  23. 23Mushroom Portabella0.41 g / 100 g
  24. 24Cheese Mozzarella0.4 g / 100 g
  25. 25Game Meat Goat0.4 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Mushroom Crimini1.65 g / 100 kcal
  2. 2Mushrooms White Button1.53 g / 100 kcal
  3. 3Mushroom Portabella1.26 g / 100 kcal
  4. 4Mushroom Pioppini1.25 g / 100 kcal
  5. 5Mushroom Maitake0.99 g / 100 kcal
  6. 6Mushroom Oyster0.93 g / 100 kcal
  7. 7Mushroom Lion's Mane0.76 g / 100 kcal
  8. 8Mushroom Beech0.75 g / 100 kcal
  9. 9Mushroom King Oyster0.69 g / 100 kcal
  10. 10Mushroom Enoki0.6 g / 100 kcal
  11. 11Seaweed Spirulina0.37 g / 100 kcal
  12. 12Game Meat Elk0.37 g / 100 kcal
  13. 13Egg Substitute Or0.34 g / 100 kcal
  14. 14Egg White0.31 g / 100 kcal
  15. 15Spinach Or Leaf0.3 g / 100 kcal
  16. 16Quail Breast0.29 g / 100 kcal
  17. 17Crustaceans Crab0.29 g / 100 kcal
  18. 18Crustaceans Crayfish0.29 g / 100 kcal
  19. 19Fish Haddock0.29 g / 100 kcal
  20. 20Crustaceans Lobster0.28 g / 100 kcal
  21. 21Game Meat Goat0.28 g / 100 kcal
  22. 22Fish Cod0.27 g / 100 kcal
  23. 23Fish Rockfish0.27 g / 100 kcal
  24. 24Watercress0.27 g / 100 kcal
  25. 25Game Meat Caribou0.27 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.