About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1126 foods have been measured for Tryptophan. This is a research tool — nothing here constitutes medical advice.

About Tryptophan

An essential amino acid and precursor to serotonin and melatonin; also contributes to niacin synthesis.

⚠️ Too little

Deficiency is uncommon; typically reflects inadequate overall protein/energy intake.

🚫 Too much

High-dose supplements may cause side effects and interact with medicines; food sources are generally safe.

Sources: MedlinePlus · WHO/FAO/UNU
⚠️ Partial database coverage (15.6%)
Only 176 of 1126 foods in the database have a recorded value for Tryptophan. The ranked list below shows what we have — foods not in the list simply haven't been measured yet rather than containing none.

Foods Containing Tryptophan

176 foods with recorded data, ranked highest first. Showing 101–176 of 176. Values per 100g fresh weight.

# Food Per 100g Level
★ Polenta (Dry) 0.102 g
★ Cornmeal (Maize) 0.102 g
★ Cannellini Beans 0.099 g
4 Yoghurt, Greek-style, plain 0.09 g
5 Rice (Brown, Long Grain) 0.09 g
6 Marrowfat Peas (Dry) 0.09 g
7 Rice (Brown, Short Grain) 0.089 g
8 Rice (White, Long Grain) 0.085 g
9 Rice (White, Jasmine) 0.084 g
10 Yoghurt, whole milk, plain 0.08 g
11 Peas, frozen, boiled 0.078 g
12 Garlic, raw 0.076 g
13 Juniper “seeds” 0.075 g
14 Yoghurt, low fat, plain 0.071 g
15 Garden Peas 0.065 g
16 Broccoli 0.053 g
17 Milk, skimmed, pasteurised 0.049 g
18 Milk, semi-skimmed, pasteurised 0.047 g
19 Milk, whole, pasteurised 0.046 g
20 Sweetcorn, frozen, boiled 0.041 g
21 Mushrooms, closed cup, raw 0.037 g
22 Soy milk, sweetened, plain, refrigerated 0.0343 g
23 Cheese, cream 0.032 g
24 Spinach, baby, raw 0.031 g
25 Chestnuts, roasted (no added fat/salt) 0.028 g
26 Green Beans 0.023 g
27 Potatoes, boiled (unsalted) 0.023 g
28 Cauliflower, raw 0.023 g
29 Figs, dried, uncooked 0.019 g
30 Cream, double 0.015 g
31 Pomegranate seeds (arils) 0.014 g
32 Cabbage, white, raw 0.014 g
33 Courgette, raw 0.014 g
34 Lettuce, average, raw 0.014 g
35 Tomatoes, cherry, raw 0.013 g
36 Onion, red, raw 0.013 g
37 Kiwifruit, green, raw 0.013 g
38 Cherries, flesh and skin, raw 0.012 g
39 Bananas, raw, flesh only 0.012 g
40 Aubergine, raw 0.012 g
41 Tomato 0.011 g
42 Nectarines, flesh and skin, raw 0.01 g
43 Mustard, prepared, yellow 0.01 g
44 Peaches, raw, flesh and skin 0.01 g
45 Blueberries 0.009 g
46 Blueberries, raw 0.009 g
47 Peaches, yellow, raw 0.009 g
48 Apricots, raw, flesh and skin 0.009 g
49 Grapefruit, flesh only, raw 0.009 g
50 Satsuma 0.008 g
51 Oranges, flesh only 0.008 g
52 Kiwi fruit, flesh only, raw 0.008 g
53 Tangerine 0.008 g
54 Celery, raw 0.008 g
55 Lemons, whole, without pips 0.008 g
56 Clementine 0.008 g
57 Carrots, frozen, unprepared 0.007 g
58 Limes, flesh only 0.007 g
59 Pineapple, raw 0.007 g
60 Mangoes, ripe, flesh only, raw 0.007 g
61 Melon, Honeydew, flesh only, weighed whole 0.007 g
62 Cucumber 0.007 g
63 Strawberries, raw 0.006 g
64 Apples, eating, raw (flesh + skin) 0.006 g
65 Plums, Victoria, flesh and skin, raw 0.006 g
66 Blackberries, raw 0.005 g
67 Melon, Galia, flesh only 0.005 g
68 Nectarines, raw 0.005 g
69 Pineapple, flesh only, raw 0.005 g
70 Pears, raw, flesh and skin 0.003 g
71 Grapes, raw 0.002 g
72 Grapes, red 0.002 g
73 Pears, raw 0.002 g
74 Grapes, green 0.002 g
75 Pears, raw, bartlett 0.002 g
76 Raspberries, raw 0.001 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.