Foods Highest in Lysine

Lysine is an essential amino acid, which means you need to get it from proteins in your diet because your body cannot synthesize it. Most Americans get enough lysine, but you are at risk for inadequate intake if you are an athlete or a strict vegetarian, or if you have severe injuries, according to the University of Maryland Medical Center. Make sure you know which foods provide lysine so you can lower your risk of deficiency, and talk to a nutritionist if you are unsure. Common foods high in lysine include dried cod, with 5.8 g, and lean beef and game meats, with 3.1 g per 3.5-oz. serving.

Meat, Poultry and Seafood

All animal-based proteins are complete, which means they provide each of the essential amino acids, including lysine. Meat, poultry and seafood are rich in lysine. Avoid fatty meats and dark meat poultry with the skin because they are high in saturated fat and cholesterol. Fatty fish and shellfish are heart-healthy choices because they provide DHA and EPA, which are long-chain omega-3 fatty acids.

Dairy Products

Since they are sources of complete protein, dairy products provide lysine. One of the functions of lysine is to improve the absorption and metabolism of calcium from your diet. Milk, yogurt and cheese also support strong bones because of their calcium, which is part of your bone mineral. The vitamin D in fortified dairy products is another essential nutrient for proper utilization of calcium for bone health. Choose low-fat dairy products to limit calories and saturated fat.

Soy Products

Because they are sources of complete protein, soy products are high in lysine. Soy products are plant-based, so you can eat them if you are a vegan or strict vegetarian. Roasted soybeans, or soy nuts; edamame, or green soybeans; miso; tofu; soymilk; soy yogurt; and soy-based meat substitutes are all options for meeting your requirements for lysine. Soy is a natural source of fiber, calcium, potassium and essential fats.

Beans, Peas and Lentils

Beans, peas and lentils do not provide complete proteins, but these legumes are good sources of lysine. You can make a complete protein by eating beans, peas or lentils with other vegetarian sources of protein, such as whole grains or vegetables. Other essential nutrients in legumes include iron, potassium, dietary fiber and folate. Along with lentils and split yellow and green peas, possibilities include black, pinto, garbanzo, navy, great northern and lima beans.