Top 100 sources of tryptophan

Top 100 sources of tryptophan

Before I give you the list, let me explain how I came up with it as it is a combination of two factors: relative ratios of amino acids and protein density.  In this list I only look at foods that have at least 26% of their calories from protein and then I rank them according to those with the highest relative amount of the target amino acid.

This page is static, the most accurate and current top tryptophan sources can be found thru my database.

Top 100 plant sources of tryptophan

food name tryptophan calories
spinach,frz,chopd or leaf,unprep 0.027548 8
winged bns,mature seeds,raw 0.0257 13.8
spinach,frz,chopd or leaf,ckd,bld,drnd,w/salt 0.025187 8.5
spinach,frz,chopd or leaf,ckd,bld,drnd,wo/salt 0.025187 8.5
soybeans,mature seeds,sprouted,ckd,stir-fried,w/salt 0.022901 9.5
mushrooms,brown,italian,or crimini,raw 0.0224 8.8
winged bns,mature seeds,ckd,bld,wo/ salt 0.02194 13.8
winged bns,mature seeds,ckd,bld,w/ salt 0.02194 13.8
sesame flour,low-fat 0.021879 6.6
sesame flr,part defatted 0.021875 9.5
winged bean tuber,raw 0.021724 12.8
winged bean leaves,raw 0.019829 12.6
oat bran,raw 0.019364 14.2
chicory greens,raw 0.018235 13.5
wheat bran,crude 0.018135 13.9
oat bran,cooked 0.017757 12.5
turnip grns,frz,unprep 0.017409 8.9
turnip grns,frz,ckd,bld,drnd,wo/salt 0.017313 8.7
turnip grns,frz,ckd,bld,drnd,w/salt 0.017313 8.7
soy sau made from soy (tamari) 0.017222 5.7
turnip grns,cnd,sol&liquids 0.016912 10.3
mori-nu,tofu,silken,ex firm 0.016622 7.4
mushrooms,portabella,raw 0.016588 10.4
mushrooms,portabella,exposed to uv lt,raw 0.016588 10.4
lettuce,red leaf,raw 0.016541 12
parsley,freeze-dried 0.016486 8.7
turnip grns&turnips,frz,ckd,bld,drnd,w/salt 0.016388 11.4
turnip grns&turnips,frz,ckd,bld,drnd,wo/salt 0.016388 11.7
seaweed,spirulina,raw 0.016216 4.4
soybeans,mature seeds,raw 0.016196 12.2
seaweed,spirulina,dried 0.016165 5
beet greens,raw 0.015909 10
tofu,hard,prep w/nigari 0.015615 11.5
tofu,raw,reg,prep w/ca sulfate 0.015594 9.4
tofu,raw,firm,prep w/ca sulfate 0.015589 9.2
tofu,salted&fermented (fuyu) 0.015583 14.2
tofu,salted&fermented (fuyu),prep w/ca sulfate 0.015583 14.2
tofu,dried-frozen (koyadofu) 0.015582 10
tofu,dried-frozen (koyadofu),prep w/ca sulfate 0.015582 9.8
tofu,soft,prep w/ca sulfate&magnesium chloride (nigari) 0.015573 9.3
tofu,ex firm,prep w/nigari 0.015571 9.2
beet grns,ckd,bld,drnd,w/salt 0.015564 10.5
beet grns,ckd,bld,drnd,wo/salt 0.015564 10.5
vinespinach,(basella),raw 0.015556 10.6
drumstick leaves,ckd,bld,drnd,w/ salt 0.01537 11.4
drumstick leaves,ckd,bld,drnd,wo/ salt 0.01537 11.4
drumstick leaves,raw 0.015319 6.8
sunflower sd flr,part defatted 0.015293 6.8
parsley,frsh 0.015152 12.1
cottonseed meal,part defatted (glandless) 0.015092 7.5
cottonseed flr,lofat (glandless) 0.015091 6.7
cottonseed flr,part defatted (glandless) 0.015088 8.8
mori-nu,tofu,silken,lite firm 0.015079 5.9
meat extender 0.015062 8.2
sausage,meatless 0.015057 13.9
turnip grns&turnips,frz,unprep 0.015041 8.5
mushrooms,enoki,raw 0.015038 13.9
tofu,firm,prep w/ca sulfate&magnesium chloride (nigari) 0.015018 8.5
soybeans,mature ckd,bld,wo/salt 0.014543 10.4
soybeans,mature seeds,ckd,bld,w/salt 0.014543 10.4
soy flr,full-fat,rstd 0.01454 12.7
soybeans,mature seeds,rsted,no salt added 0.014537 13.4
soybeans,mature seeds,rstd,salted 0.014537 13.4
soy flour,full-fat,raw 0.014534 12.6
soy flour,defatted 0.014529 7
soybeans,mature seeds,dry rstd 0.014528 11.4
soy meal,defatted,raw 0.014527 7.5
soy prot conc,produced by acid wash 0.014364 5.7
soy prot conc,produced by alcohol extraction 0.014364 5.7
mushrooms,portabella,exposed to uv lt,grilled 0.014329 8.8
soy sau made from soy&wheat (shoyu),lo na 0.014313 10.3
broccoli,ckd,bld,drnd,wo/salt 0.014286 14.7
broccoli,ckd,bld,drnd,w/salt 0.014286 14.7
mori-nu,tofu,silken,soft 0.014167 11.5
soy protein isolate 0.013831 4.2
soy prot isolate,k type 0.013831 4
mung bns,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.013793 9.4
mung bns,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.013793 10.3
mushrooms,portabella,grilled 0.01372 8.8
mori-nu,tofu,silken,lite ex firm 0.013714 5.4
soy flr,defatted,crude prot basis (n x 6.25) 0.013712 7.5
spinach,raw 0.013636 8
broccoli raab,ckd 0.013577 8.6
beans,mung,mature seeds,sprouted,cnd,drnd sol 0.013571 8.6
broccoli raab,raw 0.013565 6.9
spinach,cnd,reg pk,drnd sol 0.013523 8.2
mung bns,mature seeds,sprouted,ckd,stir-fried 0.013488 11.6
spinach,ckd,bld,drnd,wo/ salt 0.013468 7.7
spinach,ckd,bld,drnd,w/salt 0.013468 7.7
soy flr,full-fat,rstd,crude prot basis (n x 6.25) 0.013284 11.5
soy flr,full-fat,raw,crude prot basis (n x 6.25) 0.01328 11.5
soy flr,low-fat,crude prot basis (n x 6.25) 0.013273 7.2
soy meal,defatted,raw,crude prot basis (n x 6.25) 0.013272 6.8
spinach,cnd,no salt,sol&liquids 0.01327 9
spinach,cnd,reg pk,sol&liquids 0.01327 9
cauliflower,green,raw 0.01322 10.5
cauliflower,grn,ckd,w/ salt 0.013158 10.5
cauliflower,grn,ckd,no salt added 0.013158 10.5
soy prot conc,crude prot basis (n x 6.25),acid wash 0.013123 5.2
cauliflower,ckd,bld,drnd,w/salt 0.013043 12.5

Top 100 animal sources of tryptophan

food name tryptophan calories
cheese,mozzarella,whl milk 0.02323 13.5
cheese,mozzarella,part skim milk,lo moist 0.023228 11.6
pork,frsh,var meats&by-products,pancreas,ckd,brsd 0.02193 7.7
pork,frsh,var meats&by-products,pancreas,raw 0.021929 10.7
egg,whl,raw,frz,salted,past 0.020602 12.6
egg,goose,whole,fresh,raw 0.020332 13.3
egg,duck,whole,fresh,raw 0.020297 14.4
game meat,elk,ckd,rstd 0.018052 4.8
game meat,elk,raw 0.018039 4.8
egg,white,raw,frz,past 0.017312 4.9
egg,white,dried,stabilized,glucose red 0.016968 4.3
egg sub,liq or frz,fat free 0.0164 4.8
egg,whole,dried 0.016126 12.5
egg,quail,whole,fresh,raw 0.016015 12.1
egg,turkey,whl,frsh,raw 0.016009 12.5
egg,whl,dried,stabilized,glucose red 0.016006 12.8
quail,meat only,raw 0.015671 6.2
quail,breast,meat only,raw 0.015671 5.4
squab,(pigeon),lt meat wo/skn,raw 0.015671 6.2
squab,(pigeon),meat only,raw 0.015657 8.1
egg,whl,raw,frz,past 0.015544 12.8
game meat,caribou,ckd,rstd 0.015385 5.6
game meat,caribou,raw 0.015378 5.6
egg,white,dried,pdr,stabilized,glucose red 0.015364 4.6
egg,white,dried,flakes,stabilized,glucose red 0.015354 4.6
cheese,swiss 0.01489 14.1
game meat,goat,ckd,rstd 0.014871 5.3
goat,raw 0.014854 5.3
cheese,parmesan,shredded 0.014791 11
quail,meat and skin,raw 0.014671 9.8
cheese,past process,swiss 0.014557 13.5
cheese fd,past process,swiss 0.014553 14.7
cheese,port de salut 0.014424 14.8
cheese,tilsit 0.01442 13.9
milk,red fat,fluid,2% milkfat,prot fort,w/ added vit a & d 0.014177 14.2
milk,cnd,evap,nonfat,w/ added vit a & vitamin d 0.014172 10.3
milk,nonfat,fluid,prot fort,w/ add vit a & d (fat free/skim) 0.014141 10.4
cheese,gruyere 0.014123 13.9
cheese,gouda 0.014114 14.3
milk,dry,nonfat,ca red 0.014113 10
milk,buttermilk,dried 0.014111 11.3
milk,dry,nonfat,reg,wo/ added vit a & vitamin d 0.014104 10
milk,dry,nonfat,reg,w/ added vit a & vitamin d 0.014104 10
milk,dry,nonfat,inst,w/ added vit a & vitamin d 0.014103 10.2
milk,dry,nonfat,inst,wo/ added vit a & vitamin d 0.014103 10.2
duck,domesticated,liver,raw 0.014088 7.3
cheese,edam 0.014086 14.3
milk,red fat,fluid,2% milkfat,w/ added nfms, vit a & vit d 0.01408 14.7
milk,lowfat,fluid,1% milkfat,w/ add nonfat milk sol,vit a/ d 0.01408 12.4
pork,frsh,var meats&by-products,liver,raw 0.014072 6.3
pork,frsh,var meats&by-products,liver,ckd,brsd 0.014066 6.3
goose,liver,raw 0.01405 8.1
milk,nonfat,fluid,w/ added nonfat milk sol,vit a & vit d 0.014006 10.4
milk,lowfat,fluid,1% milkfat,prot fort,w/ added vit a & d 0.013995 12.2
cheese,mozzarella,whl milk,lo moist 0.013981 14.7
clam,mxd sp,cnd,drnd sol 0.013979 5.9
shrimp,mxd sp,ckd,breaded&fried 0.013978 11.3
cheese,mozzarella,part skim milk 0.013974 10.5
clam,mixed species,raw 0.013974 5.9
cheese,provolone,red fat 0.013968 11.1
crayfish,mxd sp,wild,ckd,moist heat 0.013953 4.9
crab,queen,raw 0.013946 4.9
crab,alaska king,raw 0.013942 4.6
crayfish,mxd sp,farmed,raw 0.013939 4.8
goose,domesticated,meat only,raw 0.013934 7.1
crab,dungeness,ckd,moist heat 0.013934 4.9
spiny lobster,mxd sp,ckd,moist heat 0.013934 5.4
spiny lobster,mxd sp,raw 0.013932 5.4
duck,domesticated,meat only,ckd,rstd 0.013927 8.6
crayfish,mxd sp,farmed,ckd,moist heat 0.013927 5
pheasant,leg,meat only,raw 0.013919 6
pheasant,raw,meat only 0.013916 5.6
egg,whl,ckd,scrmbld 0.013914 14.9
crab,queen,ckd,moist heat 0.013912 4.8
goose,domesticated,meat only,ckd,rstd 0.013911 8.2
pheasant,breast,meat only,raw 0.013911 5.5
duck,wild,breast,meat only,raw 0.013904 6.2
crab,blue,crab cakes 0.013904 7.7
crab,alaska king,ckd,moist heat 0.013902 5
crayfish,mxd sp,wild,raw 0.013901 4.8
crab,dungeness,raw 0.0139 4.9
crab,blue,raw 0.013898 4.8
duck,domesticated,meat only,raw 0.013895 7.4
duck,yng duckl,dom,wh pekin,brst,meat,bnless,ckd wo/skn,brld 0.013768 5.1
duck,yng duckling,dom,wh pekin,leg,meat&skn,bone in,ckd,rstd 0.013757 8.1
duck,yng duckling,dom,wh pekin,brst,meat&skn,bnless,ckd,rstd 0.013755 8.2
veal,var meats&by-products,liver,raw 0.013748 7
duck,yng duckl,dom,wh pekin,leg,meat,bone in,ckd wo/skn,brsd 0.013746 6.1
fish,pollock,alaska,raw 0.013618 4.6
duck,wild,meat&skn,raw 0.013605 12.1
cheese,romano 0.013491 12.2
lamb,var meats&by-products,kidneys,ckd,brsd 0.013488 5.8
cheese,provolone 0.013487 13.7
cheese,parmesan,hard 0.013483 11
cheese,parmesan,grated 0.013469 11.2
lamb,var meats&by-products,kidneys,raw 0.013469 6.2
game meat,boar,wild,raw 0.013436 5.7
game meat,boar,wild,ckd,rstd 0.013428 5.7
pheasant,raw,meat&skn 0.013392 8
rockfish,pacific,mxd sp,raw 0.013344 4.9