Foods high in Tryptophan
Every food and ingredient below is ranked by measured Tryptophan content per 100 g, drawn live from 71 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.
Top 25 foods highest in Tryptophan
Ranked by Tryptophan per 100g, across Foundation Foods and FNDDS ingredients.
| # | Food or ingredient | Source | Per 100g (G) |
|---|---|---|---|
| 1 | Flour, soy, defatted | Foundation Food | 0.616 |
| 2 | Mushroom, crimini | Foundation Food | 0.497 |
| 3 | Mushroom, pioppini | Foundation Food | 0.489 |
| 4 | Mushrooms, white button | Foundation Food | 0.477 |
| 5 | Flour, soy, full-fat | Foundation Food | 0.45 |
| 6 | Mushroom, portabella | Foundation Food | 0.407 |
| 7 | Mushroom, oyster | Foundation Food | 0.381 |
| 8 | Mushroom, maitake | Foundation Food | 0.371 |
| 9 | Mushroom, lion's mane | Foundation Food | 0.326 |
| 10 | Mushroom, king oyster | Foundation Food | 0.319 |
| 11 | Cheese, dry white, queso seco | Foundation Food | 0.31 |
| 12 | Sesame butter, creamy | Foundation Food | 0.309 |
| 13 | Flaxseed, ground | Foundation Food | 0.301 |
| 14 | Mushroom, beech | Foundation Food | 0.299 |
| 15 | Mushrooms, shiitake | Foundation Food | 0.288 |
| 16 | Mushroom, enoki | Foundation Food | 0.268 |
| 17 | Peanut butter, creamy | Foundation Food | 0.229 |
| 18 | Nuts, almonds, whole, raw | Foundation Food | 0.208 |
| 19 | Almond butter, creamy | Foundation Food | 0.196 |
| 20 | Eggs, Grade A, Large, egg white | Foundation Food | 0.188 |
| 21 | Fish, pollock, raw | Foundation Food | 0.18 |
| 22 | Eggs, Grade A, Large, egg yolk | Foundation Food | 0.174 |
| 23 | Eggs, Grade A, Large, egg whole | Foundation Food | 0.166 |
| 24 | Sausage, turkey, breakfast links, mild, raw | Foundation Food | 0.15 |
| 25 | Nuts, pine nuts, raw | Foundation Food | 0.147 |
Lowest in Tryptophan
For contrast — the 10 lowest non-zero values on record, per 100g.
| # | Food or ingredient | Source | Per 100g (G) |
|---|---|---|---|
| 62 | Almond milk, unsweetened, plain, refrigerated | Foundation Food | 0.001 |
| 63 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Foundation Food | 0.002 |
| 64 | Pears, raw, bartlett | Foundation Food | 0.002 |
| 65 | Melons, cantaloupe, raw | Foundation Food | 0.002 |
| 66 | Nectarines, raw | Foundation Food | 0.005 |
| 67 | Carrots, frozen, unprepared | Foundation Food | 0.007 |
| 68 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Foundation Food | 0.007 |
| 69 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Foundation Food | 0.008 |
| 70 | Oranges, raw, navels | Foundation Food | 0.008 |
| 71 | Peaches, yellow, raw | Foundation Food | 0.009 |
More on Tryptophan
What Tryptophan is, how it is measured, and where these values come from.
Tryptophan nutrient reference →Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.
USDA release 2026-04-30. All values are per 100 g unless stated otherwise.