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What are some foods high in tryptophan?

Foods high in tryptophan - Which one you should eat to get more?

Tryptophan is an essential amino acid found in animal protein and plants. Foods with high amount of tryptophan are listed in the table below. It shows the amount of tryptophan for each 100 grams. The amount of tryptophan found in turkey is not exceedingly high despite what many people believe.

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(100 grams or 3.5 oz)
Tryptophan Content
grams (g) milligrams (mg)
Egg white 1.00 1,000
Spirulina 0.93 930
Dried Atlantic cod 0.70 700
Raw soybean 0.59 590
Parmesan cheese 0.56 560
Cheddar cheese 0.32 320
Pork chop 0.25 250
Turkey or chicken 0.24 240
Beef 0.23 230
Salmon 0.22 220
Egg 0.17 170
White wheat flour 0.13 130
Milk or white rice 0.08 80

Note: You get about 0.5 to 2 grams (500 to 2,000 mg) of tryptophan daily in a typical American diet.

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Created: November 2, 2009