Tryptophan-Rich Foods: List with Values

Tryptophan is an essential amino acid that the body cannot produce itself and must therefore take in through protein-rich foods. Particularly high amounts of tryptophan are found in cheese and dairy products, meat, fish, eggs, legumes, nuts, seeds and soy products. Tryptophan is a building block of protein and serves the body, among other things, as a starting material for the messenger substance serotonin and for the vitamin niacin. This overview shows you the best plant and animal sources with concrete values, the connection with the overall protein supply, the daily requirement as well as practical tips on how to cover your intake in everyday life.

What tryptophan does in the body

Tryptophan is one of the nine essential amino acids and is thus a basic building block of dietary protein. For protein, health claims are authorised in the European Union, for example: “protein contributes to the maintenance of normal bones” and “protein contributes to a growth in muscle mass.” From tryptophan the body can also form niacin, i.e. vitamin B3. For niacin the following applies in the EU: “niacin contributes to normal psychological function” and “niacin contributes to the normal function of the nervous system.” These claims describe normal body functions and not a healing effect of an individual food. Because tryptophan is part of the general amino acid pool, it depends less on a single miracle food than on an overall sufficient and high-quality protein supply.

The metabolic pathway of tryptophan

Tryptophan has several tasks in the body. One part is directly incorporated into the body's own proteins, another part serves as a starting material for the messenger substance serotonin, and a smaller proportion can be converted into niacin. Whether and how much tryptophan is available in the brain for serotonin formation depends on many factors, including the composition of the meal and the ratio to other amino acids. That is why no simple, direct effect on well-being can be derived from the tryptophan content of an individual food. For everyday life the practical message is reassuring: anyone who eats a varied, protein-containing diet reliably supplies their body with this amino acid.

The best tryptophan-rich foods

Tryptophan is found mainly in protein-rich foods, both of animal and plant origin. The following values are guideline figures per 100 grams and vary depending on variety, degree of ripeness and preparation.

• Soybeans (dried): about 590 milligrams
• Pumpkin seeds: about 570 milligrams
• Hard cheese such as Emmental: about 460 milligrams
• Peanuts: about 320 milligrams
• Cashews: about 290 milligrams
• Lentils (dried): about 230 milligrams
• Chicken breast: about 250 milligrams
• Beef: about 220 milligrams
• Salmon: about 220 milligrams
• Chicken egg: about 170 milligrams
• Oats: about 180 milligrams

It is striking that both animal and plant protein sources perform well. Anyone who eats a varied diet usually takes in enough tryptophan without having to specifically hunt for individual foods. In addition, it is important to look at the entire portion: you rarely eat 100 grams of pumpkin seeds in one go, while a normal portion of chicken breast or lentils is considerably larger and also provides a lot in total.

Plant sources for the vegetarian kitchen

For a vegetarian or vegan diet, legumes, soy products such as tofu and tempeh, nuts, pumpkin and sunflower seeds as well as wholegrain cereals are the most important tryptophan suppliers. Combining various plant protein sources over the day improves the overall amino acid balance, because the protein patterns of different food groups complement each other. A classic example is the combination of legumes and grains, such as lentils with rice or beans with wholegrain bread. Dairy products and eggs are additionally rich sources for vegetarians. Anyone who eats a wholesome plant-based diet and pays attention to sufficient protein is usually well supplied with tryptophan.

How much tryptophan does the body need?

For essential amino acids there are estimated values for the daily requirement, which are based on body weight. For tryptophan the requirement cited by experts is around four milligrams per kilogram of body weight per day. For an adult weighing 70 kilograms this corresponds to around 280 milligrams. This requirement is usually met without problems through a normal, protein-containing mixed diet, so that an isolated deficiency is rare with a balanced diet. For context: even a portion of chicken, a decent ladle of lentils or a combination of wholegrain bread with cheese provides a considerable part of this amount. Anyone who eats several protein-containing components daily usually clearly exceeds the calculated requirement. This is also the reason why general nutritional advice rarely talks about tryptophan specifically, but usually about a sufficient total protein intake.

Optimising intake in everyday life

For tryptophan to be well utilised, it depends less on individual foods than on the overall quality of the protein intake. Spread protein-rich meals over the day instead of bundling them into a single portion. Combine plant sources such as legumes with grains to complement the amino acid pattern. Carbohydrates in the meal can influence the availability of tryptophan in the metabolism, which is why wholesome mixed dishes form a good basis. In practice this means above all relying on variety: a meal that combines plant and animal protein or various plant sources covers the entire spectrum of essential amino acids better than a very one-sided diet. Processing also plays a role, because gentle cooking preserves the quality of the protein sources better than very strong and long heating. Vitamin B6 is involved in amino acid metabolism and is anyway contained in many of the foods mentioned; in the EU it is authorised that vitamin B6 contributes to normal protein and glycogen metabolism.

Tryptophan, sleep and mood: what is true

Many everyday myths surround tryptophan, for example that a tryptophan-rich meal directly makes you tired or more balanced. The connection is in fact more complex than such simplifications suggest. Although the amino acid is a starting material for messenger substances, the actual effect of a meal depends on the entire composition, the daily rhythm, exercise and many other factors. An individual food such as a glass of milk in the evening is therefore no switch for sleep or mood. It makes more sense to rely on an overall balanced diet, regular meals and a healthy lifestyle, instead of attributing a targeted effect to individual foods.

When a supplement can make sense

With a balanced, protein-containing diet, a targeted supplement is not necessary for most people. In special situations, for example with a strongly restricted diet or increased requirement, a supplement can be a topic. Dietary supplements with precursors of messenger substances should not be taken in high doses on one's own initiative and certainly not combined with certain medications. Anyone considering such preparations or taking medication should have this clarified by a doctor beforehand.

Distributing tryptophan sensibly over the day

For a good supply it is helpful to plan protein-containing components spread over the day, instead of bundling the entire protein into a single meal. A breakfast with oats, milk or a plant-based drink and a handful of nuts, a lunch with legumes or fish and a dinner with cheese, tofu or egg provide plenty of tryptophan in total and at the same time cover the remaining essential amino acids. Anyone who does a lot of sport, is in a growth phase or eats a purely plant-based diet should keep an eye on the total protein requirement, because then the tryptophan supply is automatically covered as well. In practice this means: it is not individual milligram values that count, but regularly combining high-quality protein sources.

Suitable products

The Griffonia complex with 5-HTP and L-tyrosine from Scheunengut combines an extract of the Griffonia plant with further components in capsule form. Griffonia simplicifolia is traditionally used. The complex can accompany a conscious, protein-rich diet as a targeted supplement if you want to structure your intake around amino acids.

Frequently asked questions (FAQ)

Which foods contain the most tryptophan?

Very rich are soybeans, pumpkin seeds, hard cheese, peanuts and cashews. Meat, fish, eggs, lentils and oats also provide notable amounts of the amino acid.

Is tryptophan contained in plant foods?

Yes, plenty. Legumes, soy products, nuts, pumpkin and sunflower seeds as well as wholegrain cereals are good plant sources and are well suited for the vegetarian and vegan kitchen.

How much tryptophan do you need per day?

The cited requirement is around four milligrams per kilogram of body weight, so for an adult weighing 70 kilograms around 280 milligrams. A normal mixed diet usually covers this without problems.

Can a tryptophan deficiency be compensated through diet?

With a balanced, protein-rich diet the supply is usually assured, so that an isolated deficiency is rare. Anyone who eats very one-sidedly should pay attention to varied protein sources.

Does tryptophan from food make you tired?

Tryptophan is a starting material for messenger substances in the body. Whether a meal affects well-being depends on many factors and cannot be attributed to an individual food.