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Dietary Sources of Tryptophan
Tryptophan is an essential amino acid Body can not make it. It is derived from the foods we eat
| Foods | Size | Calories | Amount (g) | Density | Note |
| Shrimp Steamed, Boiled | 4 oz | 112.3 | 0.33 | 16.5 | excellent |
| Soy Sauce | 1 Tablespoon | 10.8 | 0.03 | 15.6 | very good |
| Mushrooms Raw | 5 oz | 31.2 | 0.08 | 14.4 | excellent |
| Cod, Pacific, Fillet, Baked, Broiled | 4 oz | 119.1 | 0.29 | 13.7 | excellent |
| Tuna, Yellow-fin, Baked/Broiled | 4 oz | 157.6 | 0.38 | 13.6 | excellent |
| Snapper, Baked | 4 oz | 145.2 | 0.33 | 12.8 | excellent |
| Halibut, Baked/Broiled | 4 oz | 158.8 | 0.34 | 12.0 | excellent |
| Mustard Greens, Boiled | 1 cup | 21.0 | 0.04 | 10.7 | excellent |
| Chicken Breast, Roasted | 4 oz | 223.4 | 0.39 | 9.8 | excellent |
| Scallops, Baked, Broiled | 4 oz | 151.7 | 0.26 | 9.6 | excellent |
| Spinach, Boiled | 1 cup | 41.4 | 0.07 | 9.5 | excellent |
| Turkey Breast, Roasted | 4 oz | 214.3 | 0.35 | 9.2 | excellent |
| Tofu, Raw | 4 oz | 86.2 | 0.14 | 9.1 | excellent |
| Lamb, loin, roasted | 4 oz | 229.1 | 0.35 | 8.6 | excellent |
| Beef Tenderloin, Lean Broiled | 4 oz | 240.4 | 0.36 | 8.4 | excellent |
| Calf Liver, Broiled | 4 oz | 187.1 | 0.25 | 7.5 | excellent |
| Chinook Salmon Fillet-Baked/Broiled | 4 oz | 261.9 | 0.33 | 7.1 | excellent |
| Soybeans, Cooked | 1 cup | 297.6 | 0.37 | 7.0 | excellent |
| Kelp | ¼ cup | 8.6 | 0.01 | 6.5 | good |
| Asparagus, Boiled | 1 cup | 43.2 | 0.05 | 6.5 | very good |
| Broccoli Floweret Steamed | 1 cup | 43.7 | 0.05 | 6.4 | very good |
| Mustard seeds | 2 Tablespoons | 35.0 | 0.04 | 6.4 | very good |
| Mozzarella Cheese, Part Skim, Shredded | 1 oz | 72.1 | 0.08 | 6.2 | very good |
| Cauliflower (boiled, drained) | 1 cup | 28.5 | 0.03 | 5.9 | very good |
| Turnip Greens, Cooked | 1 cup | 28.8 | 0.03 | 5.9 | very good |
| Egg Boiled | 1 each | 68.2 | 0.07 | 5.8 | very good |
| Collard Greens, Boiled, Drained | 1 cup | 49.4 | 0.05 | 5.7 | very good |
| Peppermint Leaves, Fresh | 1 oz | 19.9 | 0.02 | 5.7 | very good |
| Parsley, Fresh | 1 oz | 10.2 | 0.01 | 5.5 | good |
| Chard, Boiled | 1 cup | 35.0 | 0.03 | 4.8 | very good |
| Kale, Fresh, Boiled | 1 cup | 36.4 | 0.03 | 4.6 | very good |
| Milk Cow 2% | 1 cup | 121.2 | 0.10 | 4.6 | very good |
| Beans, Black, Boiled | 1 cup | 227.0 | 0.18 | 4.5 | very good |
| Beans, Red Kidney, Cooked | 1 cup | 224.8 | 0.18 | 4.5 | very good |
| Dried Split Peas, Boiled | 1 cup | 231.3 | 0.18 | 4.4 | very good |
| Beans, Lima, Cooked | 1 cup | 216.2 | 0.17 | 4.4 | very good |
| Cucumber, Raw | 1 cup | 13.5 | 0.01 | 4.2 | good |
| Beans, Navy, Cooked | 1 cup | 258.4 | 0.19 | 4.1 | very good |
| Beans, Pinto, Cooked | 1 cup | 234.3 | 0.17 | 4.1 | very good |
| Miso (Soybean) | 1 oz | 70.8 | 0.05 | 4.0 | very good |
| Green Snap/String Beans, Boiled | 1 cup | 43.8 | 0.03 | 3.9 | very good |
| Lentils, Boiled | 1 cup | 229.7 | 0.16 | 3.9 | very good |
| Brussels Sprouts, Boiled | 1 cup | 60.8 | 0.04 | 3.7 | very good |
| Milk, Goat | 1 cup | 167.9 | 0.11 | 3.7 | very good |
| Lettuce, Romaine | 2 cup | 15.7 | 0.01 | 3.6 | good |
| Wheat, Bulgur, Cooked | 1 cup | 151.1 | 0.09 | 3.4 | very good |
| Pumpkin Seeds, Dried | ¼ cup | 186.7 | 0.11 | 3.3 | good |
| Apricots, Raw | 1 each | 16.8 | 0.01 | 3.3 | good |
| Sesame seeds | ¼ cup | 206.3 | 0.12 | 3.3 | good |
| Oats, Whole Grain | 1 cup | 145.1 | 0.08 | 3.1 | good |
| Whole Grain Flour | 2 oz | 189.0 | 0.10 | 3.0 | good |
| Buckwheat, Cooked | 1 cup | 154.6 | 0.08 | 2.9 | good |
| Celery, Raw | 1 cup | 19.2 | 0.01 | 2.9 | good |
| Beans, Garbanzo, Cooked | 1 cup | 269.0 | 0.14 | 2.9 | good |
| Onions, Raw | 1 cup | 60.8 | 0.03 | 2.8 | good |
| Rye, Whole Grain (1 cup cooked) | 1/3rd cup | 188.7 | 0.09 | 2.7 | good |
| Garlic | 1 oz | 42.2 | 0.02 | 2.7 | good |
| Sunflower Seeds, Dried | ¼ cup | 205.2 | 0.10 | 2.7 | good |
| Green Peas-Boiled | 1 cup | 134.4 | 0.06 | 2.5 | good |
| Barley | 1 cup | 270.0 | 0.12 | 2.5 | good |
| Peanuts, Raw | ¼ cup | 207.0 | 0.09 | 2.4 | good |
| Red Bell Peppers (sliced, raw) | 1 cup | 24.8 | 0.01 | 2.3 | good |
| Beets, Boiled | 1 cup | 74.8 | 0.03 | 2.3 | good |
| Yogurt, Cow Milk, Low Fat | 1 cup | 155.1 | 0.06 | 2.2 | good |
| Squash, Winter, All Varieties | 1 cup | 80.0 | 0.03 | 2.1 | good |
| Quinoa, Dry | ¼ cup | 158.9 | 0.06 | 2.1 | good |
| Millet, Cooked | 1 cup | 285.6 | 0.10 | 2.0 | good |
| Eggplant, Boiled | 1 cup | 27.7 | 0.01 | 2.0 | good |
| Cashews, Raw | ¼ cup | 196.6 | 0.07 | 2.0 | good |
| Cabbage, boiled | 1 cup | 33.0 | 0.01 | 1.7 | good |
| Walnuts | ¼ cup | 163.5 | 0.05 | 1.7 | good |
| Potato, Baked, with Skin | 1 cup | 133.0 | 0.04 | 1.7 | good |
| Almonds Raw | ¼ cup | 212.7 | 0.06 | 1.6 | good |
| Rice, Long Grain Brown, Cooked | 1 cup | 216.4 | 0.06 | 1.6 | good |
| Squash, Summer, All Varieties | 1 cup | 36.0 | 0.01 | 1.6 | good |
| Tomato, Red, Raw, Ripe | 1 cup | 37.8 | 0.01 | 1.5 | good |