Tryptophan is one of the essential amino acids, the smallest units of protein. Tryptophan is necessary for the synthesis of neurotransmitter serotonin. Tryptophan is one of the essential amino acids, the smallest units of protein. Tryptophan is necessary for the synthesis of neurotransmitter serotonin. Due to its effects in the synthesis and release of serotonin, tryptophan can modify sleep and mood.

Tryptophan containing foods include plant foods (nuts, flax seed, beans) and animal foods (beef, pork, egg). The amount of typtophan contained in food source,s however, varies. Below is a list of select typtophan food sources, ordered high to low.

 

Tryptophan food sources	Tryptophan content (gram/100 grams food)
flax seed, raw	0.297
cowpea, catjang, mature seeds, raw	0.294
Salami, Italian, pork	0.253
lentils, raw	0.251
Turkey, all classes, meat only, raw	0.25
Peanuts, all types, raw	0.25
Turkey, fryer-roasters, meat and skin, raw	0.247
Chicken, broilers or fryers, thigh, meat only, raw	0.23
Chicken, broilers or fryers, wing, meat and skin, raw	0.195
Turkey, breast meat, raw	0.194
Nuts, almonds	0.192
Egg, yolk, raw, fresh	0.177
Nuts, walnuts, english	0.17
Egg, whole, raw, fresh	0.167
Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, raw	0.146
Beef, top sirloin, separable lean only, trimmed to 1/8" fat, choice, raw	0.144
Turkey, sausage, fresh, raw	0.130
Egg, white, raw, fresh	0.125
Sausage, Italian, pork, raw	0.114
Milk, sheep, fluid	0.084
Milk, whole, 3.25% milkfat	0.075
Soy milk, fluid	0.05
Milk, goat, fluid	0.044
asparagus	0.027
Pork, fresh, separable fat, raw	0.021
Snap beans, green, raw	0.019
Milk, human, mature, fluid	0.017

 

Amino Acid Content in Foods

Arginine	Tryptophan
Leucine
Amino acid symbols
Essential amino acids	Non-Essential amino acids

Protein related links
Food sources of protein: animal and vegetable protein sources and content.
Protein requirement: for kids, adults and pregnant and lactating women.
Soybean/tofu: nutritional value and health benefits
Essential and non essential amino acids: Definitions and Functions
L-Arginine: Food Sources, Health Benefits and Side Effects

 

Sources

Fernstrom, J. D. Can nutrient supplements modify brain function? American Journal of Clinical Nutrition, Vol. 71, No. 6, 1669S-1673s, 2000.

Data source: USDA National Nutrient Database for Standard Reference, Release 19 (2006).