Tryptophan
Amino acid used to make proteins
- 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:
- healthier, better quality sleep
- improved depression and anxiety
- improved mood
- increased pain tolerance
Low intake of Tryptophan
Symptoms of low Tryptophan intake
- Aggressive, impulsive behavior
- Anxiety, Depression
- Irritability
- Memory decline
- Mood impairment
- Seasonal affective disorder
Causes of low Tryptophan intake
- Creates niacin
- Rare in developed countries
- Alcoholics at higher risk
Excess intake of Tryptophan
Symptoms of excess intake of Tryptophan
- Gas, Stomach pain, Heartburn
- Headache, Lightheadedness
- Loss of appetite
- Muscle weakness
- Nausea, Vomiting
- Visual blurring
At risk for excess Tryptophan
- Amount in food unlikely to cause side effects
- Supplement can cause risk
- Loss of muscle coordination
- Muscle stiffness
- Palpitations
- Neurological disorders
Tryptophan Content in Foods
Foods High in Tryptophan
| Food | Serving Size | Tryptophan |
|---|---|---|
| Chicken breast, lean, cooked | 6 oz | 0.69 g |
| Turkey, ground, fat free, cooked | 6 oz | 0.61 g |
| Blue tuna; Sockeye salmon; cooked | 6 oz | 0.57 g |
| Chicken breast, roasted, chopped | 1 cup | 0.51 g |
| Turkey breast, roasted | 6 oz | 0.49 g |
| Ham, roasted, diced | 1 cup | 0.44 g |
| Catfish, cooked | 6 oz | 0.35 g |
| Ribeye steak, grilled | 3 oz | 0.31 g |
| White tuna, canned, oil packed | 3 oz | 0.25 g |
| Trail mix, regular w/chocolate chips, nuts, seeds | 1 cup | 0.24 g |
| Granola, homemade | 1 cup | 0.23 g |
| Orange roughy, cooked | 3 oz | 0.2 g |
| Black beans, Pinto beans, cooked | 1 cup | 0.18 g |
| Cheddar cheese | 1 oz | 0.16 g |
| Lentils, cooked | 1 cup | 0.16 g |
| Ricotta cheese, low fat | 1 cup | 0.16 g |
| Bacon, pan fried | 3 slices | 0.15 g |
| Veggie burger | 3 oz | 0.14 g |
| Oat bran | 1 cup | 0.13 g |
| Swiss cheese | 1 oz | 0.11 g |
| Soy chips | 1 oz | 0.11 g |
| Beef hamburger, pan fried | 3 oz | 0.11 g |
| Quinoa, cooked | 1 cup | 0.1 g |
| Milk 1% low fat, 2% low fat, Whole milk | 1 cup | 0.1 g |
| Blue cheese, Brie cheese, Colby cheese | 1 oz | 0.09 g |
| Vanilla soy milk | 1 cup | 0.09 g |
| Bulgur, Kamut, Oatmeal, cooked | 1 cup | 0.09 g |
| Cashews | 1 oz | 0.08 g |
| Egg | 1 large | 0.08 g |
| Couscous, Wild rice, cooked | 1 cup | 0.08 g |
Foods Low in Tryptophan
| Food | Serving Size | Tryptophan |
|---|---|---|
| Cream cheese | 1 Tbsp | 0.01 g |
| Kohlrabi, Spinach, Sauerkraut, Turnip greens, Zucchini, chopped | 1 cup | 0.01 g |
| Bananas, Plums, Strawberries, Yellow peaches, sliced | 1 cup | 0.01 g |
| Sweet chocolate | 1 oz | 0.02 g |
| Popcorn, microwave | 1 oz | 0.02 g |
| Orange sections | 1 cup | 0.02 g |
| Pecans | 1 oz | 0.03 g |
| Yellow sweet corn | 1 cup | 0.03 g |
| Kielbasa sausage, cooked | 1 oz | 0.03 g |
| Almond butter | 1 Tbsp | 0.03 g |
| Wheat puffed cereal, fortified | 1 cup | 0.03 g |
| Broccoli, chopped; Brussels sprouts | 1 cup | 0.03 g |
| Corn noodles, gluten free, cooked | 1 cup | 0.03 g |
| Cauliflower, chopped | 1 cup | 0.03 g |
| Oatmeal cookie | 1 large 4" | 0.03 g |
| Multi-grain toast; Rye bread | 1 slice | 0.03 g |
| Peanut bar | 1 oz | 0.04 g |
| Cottage cheese, 1% lowfat | 1 oz | 0.04 g |
| Greek strawberry yogurt, lowfat | 5.3 oz | 0.04 g |
| Yogurt, plain | 1 cup | 0.05 g |
| Coconut milk | 1 cup | 0.05 g |
| Asparagus, Broccoli, chopped, cooked | 1 cup | 0.05 g |
| Russet potato, baked | 1 medium | 0.05 g |
| Greek yogurt, low fat | 7 oz | 0.06 g |
| Almonds, Hazelnuts | 1 oz | 0.06 g |
| Brown rice, long grain, cooked | 1 cup | 0.06 g |
| American cheese | 1 oz | 0.07 g |
| Peanut butter, smooth or chunky | 2 Tbsp | 0.07 g |
| Spinach, cooked | 1 cup | 0.07 g |
| Yogurt, non fat | 1 cup | 0.08 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 Tryptophan. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/tryptophan/all/highest/household/common+sr+fndds+branded/no
Tryptophan (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 16, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1210
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