Tryptophan - Dietary Sources

Dietary Sources

Tryptophan is a routine constituent of most protein-based foods or dietary proteins. It is particularly plentiful in chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, sunflower seeds, pumpkin seeds, spirulina, bananas, and peanuts. Despite popular belief that turkey has a particularly high amount of tryptophan, the amount of tryptophan in turkey is typical of most poultry. There is also a myth that plant protein lacks tryptophan; in fact, tryptophan is present in significant amounts in almost all forms of plant protein, and abundant in some.

Tryptophan (Trp) Content of Various Foods
Food Protein
 Tryptophan
 Tryptophan/Protein
egg, white, dried
81.10
1.00
1.23
spirulina, dried
57.47
0.93
1.62
cod, atlantic, dried
62.82
0.70
1.11
soybeans, raw
36.49
0.59
1.62
cheese, Parmesan
37.90
0.56
1.47
sesame seed
17.00
0.37
2.17
cheese, cheddar
24.90
0.32
1.29
sunflower seed
17.20
0.30
1.74
pork, chop
19.27
0.25
1.27
turkey
21.89
0.24
1.11
chicken
20.85
0.24
1.14
beef
20.13
0.23
1.12
salmon
19.84
0.22
1.12
lamb, chop
18.33
0.21
1.17
perch, Atlantic
18.62
0.21
1.12
egg
12.58
0.17
1.33
wheat flour, white
10.33
0.13
1.23
baking chocolate, unsweetened
12.9
0.13
1.23
milk
3.22
0.08
2.34
rice, white
7.13
0.08
1.16
oatmeal, cooked
2.54
0.04
1.16
potatoes, russet
2.14
0.02
0.84
banana
1.03
0.01
0.87

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