Where to get tryptophan

Check out the foods high in tryptophan below. Note that the Recommended Daily Intake RDI percentages below are based on eating milligrams of tryptophan per day. Chicken breast is rich in protein, completely carb-free and low in fat. This lean protein also contains almost no saturated fat, which is a great bonus as the Dietary Guidelines recommend limiting saturated fat to less than 10 percent of your daily calorie intake.

If you're wondering what food has the most tryptophan, it's chicken breast. A 6-ounce serving of cooked lean chicken breast packs percent of the RDI for tryptophan, so if you want to get a headstart on your amino acid intake for the day, try these breakfast chicken recipes. Pork amounts to an estimated 36 percent of the overall meat intake globally, followed by chicken and beef, per the USDA.

Pork chops are an excellent source of tryptophan, providing percent of the RDI in a 6-ounce cooked serving. Plus, this popular meat may benefit your thyroid health: Pork chops are rich in selenium with percent of the DV , which produces hormones that keep your thyroid functioning properly.

Selenium also acts as an antioxidant, protecting your body from oxidative damage, per the National Institutes of Health NIH. Tofu is one of the top tryptophan-rich vegetarian foods. One cup of cooked firm tofu packs percent of the RDI for tryptophan.

In addition, this plant-based protein is high in fiber, calcium, B-vitamins and offers 43 grams of protein per serving. Try these flavor-packed, high-protein tofu recipes. Salmon happens to be one of the foods that have more tryptophan than turkey.

Sockeye salmon provides percent of the RDI for tryptophan per 6-ounce fillet compared to turkey's percent of the RDI. But that's not all that salmon offers. Salmon is high in vitamin D, selenium, vitamin B6 and omega-3 fatty acids. Learn causes, risk factors, and treatments for anhedonia. Health Conditions Discover Plan Connect. Mental Health. Share on Pinterest. Nuts and seeds. Serotonin and your diet: Does it work?

Other ways to boost serotonin. Food Fix: Better Sleep. Read this next. Healthy Eating for Depression. Medically reviewed by Natalie Butler, R. Herbs, Vitamins, and Supplements for Depression. Medically reviewed by Debra Rose Wilson, Ph. Depression and Diet. What Is Tryptophan? Foods with tryptophan Side effects Health benefits Health risks Common uses Takeaway Tryptophan is an essential amino acid that serves several important purposes, like nitrogen balance in adults and growth in infants.

You can get tryptophan through certain foods or a supplement in powder form. Foods with tryptophan. Side effects of tryptophan. Health benefits. Health risks. Common uses. Read this next. Medically reviewed by Amy Richter, RD. Medically reviewed by Natalie Butler, R. What is Serotonin Syndrome? Medically reviewed by Alan Carter, Pharm. The Surprising Truth. Magnesium for Migraines When taken in safe doses, magnesium can effectively prevent migraines for many people.

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