Tryptophan is an essential amino acid, or protein building block. It is responsible for normal growth and nitrogen balance. Tryptophan is needed by the body as a precursor to niacin and serotonin. Serotonin, an important neurotransmitter, regulates your body's sleep-wake cycle and improves your mood and overall sense of well-being. As an essential amino acid, your body does not make tryptophan; you must get it from your diet. Tryptophan is found in a variety of foods.
Meat and Poultry
Meat and poultry are high-protein foods, meaning that they are excellent sources of tryptophan. Traditionally, tryptophan is associated with eating turkey; however, all animal products contain some tryptophan. A 4 oz. serving of turkey or chicken provides you with 350 to 390 mg of tryptophan, depending upon the preparation method and the cut. Most red meats provide you with a similar amount of tryptophan, approximately 350 to 475 mg of tryptophan per 4 oz. serving, but are higher in saturated and cholesterol.
Seafood and Fish
Overall, fish and seafood are excellent sources of tryptophan. However, the amount of tryptophan varies widely. For example, a 4 oz. portion of shrimp contains 330 mg, halibut 340 mg and yellow fin tuna 380 mg of tryptophan. Salmon, cod, trout, shellfish, herring, sardines, clams, scallops and other fish and seafood products contain between 250 and 400 mg per 4 oz. serving. Seafood and fish are excellent sources of protein and omega-3 fatty acids.
Dairy Products
Dairy products such as milk, cream, eggs, yogurt and cheese contain significantly less tryptophan per serving than meat, poultry and fish. A one cup serving of reduced fat cow's milk provides you with 100 mg while 1 cup of goat's milk contains 110 mg of tryptophan. One oz. of low-fat mozzarella cheese contains 80 mg, 1 egg 70 mg and 1 cup low-fat yogurt 60 mg of tryptophan. Four oz. of tofu contains 140 mg tryptophan. These foods are excellent sources of vitamin D and calcium and provide you with all essential amino acids.
Whole Grains
While most grains contain tryptophan, they are fiber-rich carbohydrates. Tryptophan is more easily converted into serotonin in the presence of carbohydrates. When you eat carbohydrates, your body's insulin levels rise. This triggers the release of tryptophan into the brain, where it is converted into serotonin. Grains such as wheat, millet, buckwheat, white and wheat flour, oats and rye contain between 60 to 110 mg of tryptophan per 1 cup serving and will significantly boost your serotonin levels.
Legumes
Legumes include beans, peas, dried beans and lentils. As with other food groups, the tryptophan content of legumes varies. One of the highest tryptophan-containing foods is soybeans, as one cup of cooked soybeans contains 370 mg of tryptophan. Black, kidney, lima, and navy beans, lentils and split peas provide between 140 and 200 mg of tryptophan, making them an excellent source of this amino acid. Legumes are also known for their iron, protein, fiber, vitamin and mineral content.
Nuts and Seeds
Tryptophan is also found in various nuts and seeds. A one-quarter cup serving of walnuts, cashews, peanuts and almonds contains between 50 to 100 mg of tryptophan. Pumpkin, sesame and sunflower seeds provide you with 100 to 120 mg of tryptophan per one-quarter cup serving. Nuts and seeds are excellent for snacking, but are high in fat.
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