Methionine
Amino acid that helps prevent fat build up in arteries
- 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:
- helps build new proteins
- helps make DNA
- helps with normal tissue growth and repair
- helps body absorb other nutrients
Low intake of Methionine
Symptoms of low Methionine intake
- Depression
- Hair loss
- Lethargy
- Muscle loss
- Poor skin tone
- Toxic elevation metabolic waste
Causes of low Methionine intake
- Elderly lower intake, associated with protein deficiency
- Higher amount in meat
Excess intake of Methionine
Symptoms of excess intake of Methionine
- Dizziness
- Drowsiness
- Gastrointestinal irritation, Diarrhea
- Low BP
- Nausea, Vomiting
- Heartburn
At risk for excess Methionine
- May increase risk of heart disease
- May promote growth of tumors
- Can cause brain damage and death
- Impossible to ingest toxic amount from food
- Increased cholesterol levels
Methionine Content in Foods
Foods High in Methionine
| Food | Serving Size | Methionine |
|---|---|---|
| Turkey, ground, fat free, cooked | 6 oz | 1.59 g |
| Bluefin tuna, cooked | 6 oz | 1.51 g |
| Sockeye salmon, cooked | 6 oz | 1.46 g |
| Chicken breast, cooked | 6 oz | 1.42 g |
| Tilapia, cooked | 6 oz | 1.3 g |
| Ham, cured, lean | 1 cup | 0.77 g |
| White tuna, canned, oil packed | 3 oz | 0.68 g |
| Turkey drumstick, roasted | 3 oz | 0.67 g |
| Grouper, Orange roughy, Pollock, Walleye, Pike | 3 oz | 0.62 g |
| Pork chops w/fat, cooked | 3 oz | 0.62 g |
| Pink salmon, canned | 3 oz | 0.59 g |
| Oats, uncooked | 1 cup | 0.49 g |
| Pepperoni | 3 oz | 0.44 g |
| Yogurt, nonfat | 1 cup | 0.41 g |
| Lobster, Pacific cod, Scallops, cooked | 3 oz | 0.4 g |
| Ricotta cheese, low fat | 1 cup | 0.35 g |
| Bacon, pan fried | 3 slices | 0.34 g |
| Brazil nuts | 1 oz | 0.32 g |
| Granola, homemade | 1 cup | 0.28 g |
| Cottage cheese, 2% low fat or nonfat | 1 cup | 0.28 g |
| Tofu, firm | 1 cup | 0.26 g |
| Yogurt, plain | 1 cup | 0.25 g |
| Chili w/beans, canned | 1 cup | 0.24 g |
| Kielbasa sausage | 3 oz | 0.24 g |
| Veggie burger | 3 oz | 0.24 g |
| Black beans, cooked | 1 cup | 0.23 g |
| Milk 1% low fat; 2% low fat; Skim | 1 cup | 0.21 g |
| Whole grain cornmeal; Yellow cornmeal | 1 cup | 0.21 g |
| Gouda, Provolone cheese | 1 oz | 0.2 g |
| Egg | 1 large | 0.19 g |
Foods Low in Methionine
| Food | Serving Size | Methionine |
|---|---|---|
| Carrots | 1 large | 0.01 g |
| Sweet chocolate | 1 oz | 0.01 g |
| Caramel candy | 1 piece | 0.01 g |
| Marshmallows, mini | 1 cup | 0.01 g |
| Pineapple chunks | 1 cup | 0.02 g |
| Blueberries, Grapes, Yellow peaches | 1 cup | 0.02 g |
| Coconut water | 1 cup | 0.03 g |
| Oatmeal cookie; Molasses cookie | 1 large 4" | 0.03 g |
| Broccoli, chopped | 1 cup | 0.04 g |
| Orange sections | 1 cup | 0.04 g |
| Trail mix | 1 oz | 0.06 g |
| Popcorn, microwave | 1 oz | 0.06 g |
| Avocado | 1 medium | 0.07 g |
| Chocolate ice cream, soft serve | 1 cup | 0.08 g |
| English muffin | 1 muffin | 0.08 g |
| Peanut butter, smooth or chunky | 2 Tbsp | 0.08 g |
| Coucous, cooked | 1 cup | 0.09 g |
| Cashews | 1 oz | 0.1 g |
| Yellow sweet corn | 1 cup | 0.1 g |
| Oatmeal, cooked | 1 cup | 0.11 g |
| Soy chips | 1 oz | 0.11 g |
| Sweet potatoes, mashed | 1 cup | 0.12 g |
| Brown rice | 1 cup | 0.12 g |
| Peas | 1 cup | 0.12 g |
| Baked beans, canned | 1 cup | 0.12 g |
| Salami | 1 oz | 0.13 g |
| Sunflower seeds, dried | 1 oz | 0.14 g |
| Lentils, cooked | 1 cup | 0.15 g |
| Quinoa, cooked | 1 cup | 0.18 g |
| Colby cheese | 1 oz | 0.18 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 Methionine. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/methionine/all/highest/household/common+sr+fndds+branded/no
Methionine (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1215
Contact Us
Questions? Suggestions? Diet you'd like to see added?
Contact us! We'd love to hear from you.