Foods High in Lysine

Can eating foods high in lysine help to prevent and treat herpes simplex infections such as cold sores and genital herpes?

This is a commonly asked question ever since it was discovered that taking lysine supplements could help to reduce the frequency and severity of herpes simplex viral (HSV) infections.

The typical dose is 1 to 3 grams three times daily to help with herpes simplex infections.

But how can you get this equivalent amount in food sources?

See the table below for the answers...

What About the Talk About Avoiding Arginine Rich Foods?

It is also suspected that eating foods rich in L-arginine might help the virus survive better.

When possible, cut back on foods high in arginine. These include beer, grain cereals, chocolate, seeds, nuts and peas. So the best option is to eat foods high in lysine and low in arginine.

But keep in mind that research data suggests that high levels of lysine is more important when it comes to stopping the virus from spreading.

Foods High in Lysine

The detailed table below lists the amount of lysine found in common foods.

It will also provide details on the amount of lysine relative to arginine.

More lysine and less arginine is better but focus on getting more lysine first.

Don't force yourself to eat foods high in lysine if you don't like them. Why? Because after a short while, you will probably give up.

Food Sources	Weight (g) 30 g = 1 oz.	Lys (mg)	Arg (mg)	Ratio Lys/Arg
Yogurt	227	706	237	3.0
Cheese	28	754	273	2.8
Beets	136	72	30	2.4
Milk, skimmed	245 (1 cup)	663	302	2.2
Ice Cream	133	381	174	2.2
Mango	300	85	39	2.2
Apple	150	17	8	2.1
Pear	180	23	12	2.0
Fig	65	19	11	1.7
Avocado	272	189	119	1.6
Salmon	85 (1 oz)	1550	1000	1.6
Tuna in Water	165	4480	2920	1.5
Cod	85	1390	906	1.5
Tomato	123	41	27	1.5
Tomato Juice	243	54	36	1.5
Chicken	109	1860	1320	1.4
Chicken Breast	181	2500	1870	1.3
Pineapple	155	39	28	1.4
Pork	454	7550	5530	1.4
Potato	150	190	140	1.4
Celery	120	32	24	1.3
Beef, steak	454	7320	5550	1.3
Turkey	152	2620	2020	1.3
Peach, dried	130	151	120	1.3
Lettuce, iceberg	75	60	52	1.2
Liver	113	1570	1420	1.1
Spinach	55	98	90	1.1
Whole Egg	50	410	388	1.1
Corn	154	210	200	1.1
Oysters	84	444	433	1.0
Banana	175	55	54	1.0
Asparagus	134	194	192	1.0
Shrimp	85	1500	1510	1.0
Strawberries	149	37	39	1.0
Carrots	110	44	48	1.0
Oats, Cereals	245 (1 cup)	1654	2056	0.8
Green Peas	146	463	625	0.7
Brussels Sprouts	88	130	178	0.7
Orange	180	62	85	0.7
Cashews	160	246	470	0.5
Yams	200	89	191	0.5
Garlic	3	8	19	0.4
Blueberries	145	17	49	0.3
Peanuts	144	1450	5050	0.3
Almonds	142	946	3540	0.3
Orange Juice	245 (1 cup)	22	117	0.2
Hazelnuts	135	459	2480	0.2
Walnuts	100	466	2520	0.2
Note: There are some variations in the number based on the specific subtype of foods. For example, low fat plain yogurt has 1060 mg of lysine whereas skim plain yogurt has 1160 mg. But the ratio of lysine to arginine is the same at 3.0.

Understanding What Foods to Eat and Why

From the table above, foods types list near the top has a much higher ratio of lysine to arginine and would be a good diet choice for those suffering from herpes simplex viral infections.

Yogurt and cheese give you a lot of lysine. As a matter of fact, a cup of yogurt (about 250 grams) will give you over 700 mg of lysine.

As another example, 85 g of salmon (about 3 oz.) gives you 1,500 mg of lysine.

Compare this to the recommended dose of 1,000 mg of L-lysine three times daily and you will quickly see that eating a 3 oz. serving of salmon will give you the equivalent amount as taking 1 and 1/2 pill of L-lysine supplement (assuming 1,000 mg per pill).

Bottom Line

There is some evidence to suggest that what you eat can have an positive or negative effect on how the virus thrives in your body.

Eating foods high in lysine could be a first step to controlling the viral infection naturally.

By giving yourself the proper mix of foods in your diet, you stand a better chance to reduce the frequency and severity of herpes viral infections.

The article Dose of Lysine to Use for Cold Sore reveals what the experts recommend. Don't forget to read the informative article Is Lysine Useful for Herpes?.

For a FULL unbiased review complete with a list of all the reported health benefits, side effects and warnings, see Health Benefits of Lysine.

Go to our Lysine Information Home Page

Related to Foods High in Lysine

Return to Lysine Information Home Page

References for Foods High in Lysine

Revised: June 10, 2012