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Usage Note

• Amino acid content is in milligrams, protein value in grams, and are measured per 100g of food weight.
• Click on column header to sort foods by name or by column's content.
• Amino-Acid Score:
  • The score is the ratio of the amino acid in the food's protein over the same amino acid in the reference protein expressed in percentage.
  • This score is for determining the limiting amino acid in a food item. A score below 100 indicates that a food's protein is incomplete. However, a score higher than 100 for a particular amino acid does not necessarily mean that a food's protein is complete. Scores of other essential amino acids of the food also have to be 100 or higher for its protein to be considered complete.
  • The limiting amino acid of a food is defined as the essential amino acid present in the lowest amount compared to a reference protein or to human requirements.

Amino Acids

Amino acids are organic compounds that combine to form proteins. When proteins are digested, amino acids are left. The human body requires a number of amino acids to grow and breakdown food.

Amino acids are classified into two groups: essential and nonessential amino acids.

• Essential amino acids cannot be made by the body and must be supplied by food. These include leucine, lysine, tryptophan, etc. Sources of essential amino acids include milk, cheese, eggs, certain meats, vegetables, nuts, and grains.
• Nonessential amino acids can be made by the body from the essential amino acids or normal breakdown of proteins. They include aspartic acid, glutamic acid, and glycine, etc.

Complete Protein

A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans or other animals. Some incomplete protein sources may contain all essential amino acids, but a complete protein contains them in correct proportions for supporting biological functions in the human body.

Tryptophan

Tryptophan is an amino acid needed for normal growth in infants and for nitrogen balance in adults. It is an essential amino acid, which means your body cannot produce it -- you must get it from your diet.

The body uses tryptophan to help make niacin and serotonin. Serotonin is thought to produce healthy sleep and a stable mood.

In order for tryptophan in the diet to be changed into niacin, the body needs to have enough:

• Iron
• Riboflavin
• Vitamin B6

Tryptophan and Depression

5 Hydroxytryptophan (5-HTP) and tryptophan are natural alternatives to traditional antidepressants that are used to treat unipolar depression and dysthymia. Studies have shown a connection between tryptophan depletion and depressive symptoms (especially in women). Available evidence does suggest these substances are better than placebo at alleviating depression.

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See our most complete directory of Protein and Amino Acid Online Databases with nutrient databases from the US, UK, Canada, France, Italy, Sweden, Switzerland, etc.

Tryptophan Food Sources

List of 100 foods highest in tryptophan. Tryptophan content is in grams per 100 grams of food weight.

Foods Rich in Tryptophan

Tryptophan (g)

Sea lion, Steller, meat with fat (Alaska Native)

1.600

Egg, white, dried, powder, glucose reduced

1.266

Sea lion, Steller, kidney (Alaska Native)

1.200

Egg, white, dried, flakes, glucose reduced

1.181

Soy protein isolate, potassium type, crude protein basis

1.116

Soy protein isolate

1.116

Soy protein isolate, potassium type

1.116

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus

1.100

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO

1.100

Seeds, sesame flour, low-fat

1.097

Egg, white, dried

0.999

Seaweed, spirulina, dried

0.929

Seeds, sesame flour, partially defatted

0.882

Soy protein concentrate, produced by alcohol extraction

0.835

Soy protein concentrate, produced by acid wash

0.835

Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash

0.835

Whale, beluga, meat, dried (Alaska Native)

0.797

Seal, bearded (Oogruk), meat, dried (Alaska Native)

0.795

Egg, whole, dried, stabilized, glucose reduced

0.771

Winged beans, mature seeds, raw

0.762

Seeds, cottonseed flour, low fat (glandless)

0.752

Tofu, dried-frozen (koyadofu)

0.747

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

0.747

Seeds, cottonseed meal, partially defatted (glandless)

0.741

Seeds, sunflower seed flour, partially defatted

0.735

Fish, cod, Atlantic, dried and salted

0.704

Soy flour, defatted, crude protein basis (N x 6.25)

0.683

Soy flour, defatted

0.683

Soy flour, low-fat, crude protein basis (N x 6.25)

0.676

Foods Rich in Tryptophan

Tryptophan (g)

Seeds, sesame flour, high-fat

0.674

Soy meal, defatted, raw, crude protein basis (N x 6.25)

0.653

Soy meal, defatted, raw

0.653

Pork, fresh, variety meats and by-products, pancreas, cooked, braised

0.625

Mollusks, whelk, unspecified, cooked, moist heat

0.618

Seeds, cottonseed flour, partially defatted (glandless)

0.618

Cheese, mozzarella, part skim milk, low moisture

0.603

Seal, bearded (Oogruk), meat, partially dried (Alaska Native)

0.601

Soybeans, mature seeds, raw

0.591

Fish, whitefish, dried (Alaska Native)

0.580

Egg, whole, dried

0.576

Seeds, pumpkin and squash seed kernels, dried

0.576

Soybeans, mature seeds, dry roasted

0.575

Meat extender

0.574

Seeds, pumpkin and squash seed kernels, roasted, without salt

0.569

Seeds, pumpkin and squash seed kernels, roasted, with salt added

0.569

Cheese, parmesan, shredded

0.560

Game meat, elk, cooked, roasted

0.545

Leavening agents, yeast, baker's, active dry

0.540

Cheese, parmesan, grated

0.518

Parsley, freeze-dried

0.516

Cheese, mozzarella, whole milk

0.515

Soybeans, mature seeds, roasted, no salt added

0.512

Soybeans, mature seeds, roasted, salted

0.512

Milk, dry, nonfat, regular, with added vitamin A and vitamin D

0.510

Milk, dry, nonfat, regular, without added vitamin A and vitamin D

0.510

Smelt, dried (Alaska Native)

0.510

Peanut flour, defatted

0.507

Soy flour, full-fat, roasted

0.506

Soy flour, full-fat, roasted, crude protein basis (N x 6.25)

0.506

Soy flour, full-fat, raw

0.502

Foods High in Tryptophan

Tryptophan (g)

Soy flour, full-fat, raw, crude protein basis (N x 6.25)

0.502

Milk, dry, nonfat, calcium reduced

0.501

Milk, dry, nonfat, instant, with added vitamin A and vitamin D

0.495

Milk, dry, nonfat, instant, without added vitamin A and vitamin D

0.495

Seeds, cottonseed kernels, roasted (glandless)

0.492

Milk, buttermilk, dried

0.484

Cheese, parmesan, hard

0.482

Spices, parsley, dried

0.475

Game meat, caribou, cooked, roasted

0.458

Game meat, rabbit, wild, cooked, stewed

0.436

Seeds, chia seeds, dried

0.436

Cheese, romano

0.429

Cheese, gruyere

0.421

Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised

0.415

Game meat, elk, raw

0.414

T.G.I. FRIDAY'S, classic sirloin steak

0.410

Pork, ground, 96% lean / 4% fat, cooked, pan-broiled

0.409

Pork, fresh, variety meats and by-products, pancreas, raw

0.407

Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised

0.405

Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised

0.405

Goose, domesticated, meat only, cooked, roasted

0.403

Seeds, safflower seed meal, partially defatted

0.403

Game meat, goat, cooked, roasted

0.403

Game meat, rabbit, domesticated, composite of cuts, cooked, stewed

0.401

Cheese, swiss

0.401

Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled

0.401

Egg Mix, USDA Commodity

0.400

Egg, yolk, dried

0.400

Duck, young duckling, domesticated, White Pekin, leg, meat only, bone in, cooked without skin,

0.400

Sea lion, Steller, liver (Alaska Native)

0.400

Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked,

0.400

Foods High in Tryptophan

Tryptophan (g)

Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised

0.399

Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised

0.399

Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat,

0.399

cooked, braised

Cereals ready-to-eat, wheat germ, toasted, plain

0.398

Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only,

0.398

cooked, braised

Seeds, sesame butter, paste

0.396

Pork, ground, 96% lean / 4% fat, cooked, crumbles

0.394

Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4"

0.394

fat, cooked, braised

Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)

0.393