Lysine
Amino acid that helps body tissue grow and recover from damage
- Essential amino acid; found in protein foods
- Can get enough from well balanced diet that includes proteins
- If meatless diet, eat a variety of plant based proteins to get all 9 amino acids
Health Benefits:
- help prevent plaque buildup in arteries
- improve calcium absorption and retention
- prevent loss of lean muscle mass and mobility issues
- help recovery from injury, surgery; promotes wound healing
Low intake of Lysine
Symptoms of low Lysine intake
- Anemia
- Appetite loss, Anorexia
- Fatigue, Poor concentration
- Hair loss
- Irritability, Mood changes
- Weight loss
Causes of low Lysine intake
- Athletes
- Burn patients
- Vegans who don't eat beans
- People taking arginine
Excess intake of Lysine
Symptoms of excess intake of Lysine
- Abdominal pain
- Chronic kidney (renal) failure
- Diarrhea, Nausea, Cramps
- Gallstones
- Increased calcium absorption
- Inflammation in kidney, dysfunction
At risk for excess Lysine
- Kidney dysfunction
- Kidney failure
- Increased risk of gallstones
- Pregnant, breastfeeding, osteoporosis, kidney disease should NOT take lysine
Lysine Content in Foods
Foods High in Lysine
| Food | Serving Size | Lysine |
|---|---|---|
| Ribeye steak, grilled | 6 oz | 5.4 g |
| Chicken breast, lean | 6 oz | 5.2 g |
| Sockeye salmon, cooked | 6 oz | 4.6 g |
| Pork tenderloin | 6 oz | 4.6 g |
| Ham, cured | 1 cup | 2.47 g |
| Tofu, firm | 1 cup | 2.2 g |
| White tuna, canned, water packed | 3 oz | 1.84 g |
| Ricotta cheese, low fat | 1 cup | 1.7 g |
| Yogurt, nonfat | 1 cup | 1.26 g |
| Lentils, cooked | 1 cup | 1.25 g |
| Split peas | 1 cup | 1.2 g |
| Bacon, pan fried | 3 slices | 1.1 g |
| Pinto beans, cooked | 1 cup | 1.1 g |
| Black, Kidney beans | 1 cup | 1.1 g |
| Vanilla yogurt, nonfat | 1 cup | 1.1 g |
| Navy beans | 1 cup | 0.95 g |
| Greek yogurt, low fat | 7 oz | 0.94 g |
| Trail mix, regular, w/chocolate chips, nuts, seeds | 1 cup | 0.85 g |
| Romano cheese | 1 oz | 0.83 g |
| Granola, homemade | 1 cup | 0.77 g |
| Baked beans, canned | 1 cup | 0.76 g |
| Swiss cheese | 1 oz | 0.73 g |
| Milk 1%, 2%, skim | 1 cup | 0.7 g |
| Parmesan cheese, grated | 1 oz | 0.63 g |
| Colby cheese | 1 oz | 0.56 g |
| Hot cocoa | 1 cup | 0.54 g |
| Wheat germ, toasted | 1 oz | 0.53 g |
| Blue cheese | 1 oz | 0.52 g |
| Soy chips | 1 oz | 0.48 g |
| Cottage cheese, 2% lowfat | 4 oz | 0.1 g |
Foods Low in Lysine
| Food | Serving Size | Lysine |
|---|---|---|
| Grapes | 1 cup | 0.01 g |
| Orange juice | 1 cup | 0.02 g |
| Chocolate almond milk | 1 cup | 0.03 g |
| Cucumber | 1 cup | 0.03 g |
| Sour cream, cultured or low fat | 1 Tbsp | 0.03 g |
| Hummus (homemade) | 1 Tbsp | 0.04 g |
| Spinach | 1 cup | 0.05 g |
| Wheat puffed cereal, fortified | 1 cup | 0.05 g |
| Hominy, canned | 1 cup | 0.05 g |
| Pita bread | 1 small | 0.06 g |
| Egg bagel | 1 ounce | 0.07 g |
| Buttermilk biscuit, plain | 1 oz | 0.07 g |
| Bananas, sliced | 1 cup | 0.07 g |
| Coconut water | 1 cup | 0.08 g |
| Cream cheese | 1 Tbsp | 0.08 g |
| Pecans | 1 oz | 0.08 g |
| White cornmeal (grits) | 1 cup | 0.08 g |
| Kiwi, sliced | 1 cup | 0.11 g |
| Rice noodles, cooked | 1 cup | 0.11 g |
| Broccoli, chopped | 1 cup | 0.12 g |
| Couscous, Millet, cooked | 1 cup | 0.12 g |
| Hazelnuts, Walnuts | 1 oz | 0.12 g |
| Asparagus | 1 cup | 0.14 g |
| Brazil nuts | 1 oz | 0.14 g |
| Bulgar, White rice, cooked | 1 cup | 0.15 g |
| Almonds | 1 oz | 0.16 g |
| Peanut bar | 1 oz | 0.16 g |
| Peanut butter | 2 Tbsp | 0.22 g |
| Avocado | 1 avocado | 0.26 g |
| Cashews | 1 oz | 0.26 g |
References
Amino Acids. (2021). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22243-amino-acids
What Are Complete Proteins? (2022). Cleveland Clinic. https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins/
Foods Highest in Lysine. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/lysine/all/highest/household/common+sr+fndds+branded/no
Lysine (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1214
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