High Tryptophan Vegetarian Sources

Tryptophan food sources Tryptophan content (mg/100 g food)
Soy protein isolate 1200
Seeds, sesame flour, low-fat 1100
Protein power, soy based 720
Soybeans, mature seeds, raw 590
Seeds, pumpkin and squash seed kernels, roasted, with salt added 570
Nuts, butternuts, dried 370
Flax seed, raw 297
Cowpea, catjang, mature seeds, raw 294
Beans, black, mature seeds, raw 260
Mustard seed, ground 260
Lentils, raw 251
Peanuts, all types, raw 250
Beans, pink, mature seeds, raw 250
Tofu, raw, firm, prepared with calcium sulfate 230
Nuts, almonds 192
Nuts, hazelnuts or filberts 190
Nuts, walnuts, english 170
MORI-NU, Tofu, silken, firm 90
Asparagus 27
Snap beans, green, raw 19

Tryptophan in Milk and Milk Products

Milk products such as cheese are among the highest tryptophan food sources.

Tryptophan source Tryptophan content (mg/100 g food)
Cheese, chedar 550
Cheese, mozzarella, whole milk 520
Swiss Cheese 400
Cheese, parmesan 380
Cheese, provolone 340
Cheese, muenster 330
Cheese, camembert 310
Cheese, blue 310
Cheese, feta 200
Milk, sheep, fluid 84
Milk, whole, 3.25% milkfat 75
Soy milk, fluid 50
Milk, goat, fluid 44
Milk, human, mature, fluid 17

Protein related content:

Tryptophan requirements (RDA) for adults, children and pregnant women
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



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).