Health Benefits of Tryptophan
Tryptophan, also called L-tryptophan, is one of the essential amino acids, the smallest units of protein. It is necessary for the synthesis of neurotransmitter serotonin, a hormone known for its benefits in sleep, learning, memory, mood (depression) and more. There fore, tryptophan, due to its effects in the synthesis and release of serotonin, can be beneficial for sleep, mood, and other roles serotonin regulates. It is also required for the production of melatonin and niacin.
Tryptophan is necessary for the production of muscle.
Tryptophan Deficiency
Tryptophan deficiency is associated with reduced serotonin and it can be a risk factor in children for mood swings such as anxiety, depression, hyperactivity, and impulsivity. See here for the recommended daily allowances (RDA) of tryptohan for adults, children and pregnant women.
High Tryptophan Food Sources
High tryptophan levels containing foods include protein-rich vegetarian foods (nuts, flax seed, beans) and animal foods (beef, pork, egg, milk products). Tryptophan content in food varies depending on the type. Dried egg white and soy isolate protein isolates contain the highest tryptophan content (1200 - 1400 milli gram/100 gram) of all foods analyzed by the USDA Nutrition lab. Sesame and soybean seeds and some type cheeses such as mozzarella are also among the richest sources of the amino acid tryptophan.
Below are charts with lists of select high tryptophan food sources, ordered high to low, categorized into animal (meat and egg), vegetarian (vegan), and milk and milk products (cheese).
Tryptophan in Animal Products: Eggs, Meat
| Tryptophan food sources | Tryptophan content (mg/100 g food) |
|---|---|
| Egg, white, dried, stabilized, glucose reduced | 1430 |
| Egg, white, dried, powder, stabilized, glucose reduced | 1270 |
| Pork, fresh, pancreas, raw | 410 |
| Pork, Leg sirloin tip roast, boneless, raw | 270 |
| Salami, Italian, pork | 253 |
| Pork, fresh, loin, blade (chops or roasts), boneless, raw | 250 |
| Turkey, meat only, raw | 250 |
| Turkey, meat and skin, raw | 247 |
| Lamb, Australian, fresh, loin, trimmed to 1/8" fat, raw | 240 |
| Chicken, thigh, meat only, raw | 230 |
| Pork, fresh, leg (ham), whole, raw | 210 |
| Chicken, wing, meat and skin, raw | 195 |
| Turkey, breast meat, raw | 194 |
| Egg, yolk, raw, fresh | 177 |
| Egg, whole, raw, fresh | 167 |
| Beef, round, top round, trimmed to 1/8" fat, raw | 146 |
| Beef, top sirloin, trimmed to 1/8" fat, raw | 144 |
| Turkey, sausage, fresh, raw | 130 |
| Egg, white, raw, fresh | 125 |
| Sausage, Italian, pork, raw | 114 |
On the next page are high tryptophan vegetarian foods.