Top 10 Foods Highest in Histidine

Histidine is an essential amino acid required for growth and tissue repair, blood cell production, and creation of the neurotransmitter histamine. Histidine can even help protect tissues from damage caused by radiation or heavy metals. High histidine foods include beef, lamb, cheese, pork, chicken, turkey, soy, fish, nuts, seeds, eggs, beans, and whole grains. The recommended daily intake for histidine is 10mg per kilogram of body weight, or 4.5mg per pound. A person weighting 70kg (~154 pounds) should consume around 700mg of histidine per day. Below is a list of the top 10 foods highest in histidine with the %RDI calculated for someone weighting 70kg (154lbs). For more high histidine foods see the extended list of histidine rich foods.

#1: Lean Beef & Lamb (Roast Beef, cooked)
Histidine 100g Per 3oz (85g)Per piece (296g)
1402mg (200% RDI)1192mg (170% RDI)4150mg (593% RDI)
Other Cuts of Beef & Lamb High in Histidine (%RDI per 3oz, cooked): Sirloin Steak (168%), Beef Ribs (161%), Rib Eye Steak (159%), Beef Tenderloin (154%), T-bone Steak (150%), Lamb Shoulder (137%), Australian & New Zealand Lamb (131%). Click to see complete nutrition facts.



#2: Cheese (Parmesan)
Histidine 100g Per ounce (28g)Per cubic inch (10g)
1384mg (198% RDI)388mg (55% RDI)138mg (20% RDI)
Other Cheeses High in Histidine (%RDI per ounce): Romano (49%), Gruyere (45%), Swiss (43%), Edam & Gouda (41%), Monterey (34%), Colby & Hard Goat's Cheese (33%). Click to see complete nutrition facts.



#3: Lean Pork (Chops, cooked)
Histidine 100g Per 3oz (85g)Per chop (180g)
1261mg (180% RDI)1072mg (153% RDI)2270mg (324% RDI)
Other Cuts of Pork High in Histidine (%RDI per 3oz, cooked): Back Bacon (169%), Ground Pork (152%), Sirloin (150%), Tenderloin (148%), Ham (147%), Pork Ribs (145%), Loin of Pork (143%), and Shoulder of Pork (139%). Click to see complete nutrition facts.



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#4: Chicken & Turkey (Chicken Breast, cooked)
Histidine 100g Per 3oz (85g)Per piece (181g)
1195mg (171% RDI)1016mg (145% RDI)2163mg (309% RDI)
Other Cuts of Chicken & Turkey High in Histidine (%RDI per 3oz, cooked): Chicken Wing & Stewing Meat (115%), Ground Turkey (114%), Turkey Wing (112%), Turkey Breast (110%), Chicken Thigh & Turkey Drumstick (106%), and Chicken Drumstick (82%). Click to see complete nutrition facts.



#5: Soy Foods (Soybeans, roasted)
Histidine 100g Per cup (93g)Per ounce (28g)
1068mg (153% RDI)993mg (142% RDI)299mg (43% RDI)
Other Soy Foods High in Histidine (%RDI per ounce): Freeze Dried Tofu (Koyadofu) (56%), Soy Flour (37%), Soy Chips (28%), Cooked Tofu & Natto (20%), Tempeh (19%), Boiled Soybeans (18%), and Miso (10%). Click to see complete nutrition facts.



#6: Fish (Tuna, cooked)
Histidine 100g Per 3oz (85g)Per 1/2 fillet (154g)
830mg (119% RDI)706mg (101% RDI)1278mg (183% RDI)
Other Fish High in Histidine (%RDI per 3oz, cooked): Canned Tuna (104%), Salmon (98%), Trout (95%), Snapper (94%), Mackerel (93%), Halibut (90%), Pollock & Mullet (89%), and Sea Bass (85%). Click to see complete nutrition facts.



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#7: Seeds & Nuts (Pumpkin Seeds)
Histidine 100g Per cup (129g)Per ounce (28g)
780mg (111% RDI)1006mg (144% RDI)218mg (31% RDI)
Other Seeds & Nuts High in Histidine (%RDI per ounce): Watermelon Seeds (31%), Sunflower Seeds (25%), Peanuts (24%), Sesame Seeds, Almonds & Peanut Butter (22%), Chia Seeds & Pistachio Nuts (21%), and Flaxseeds (19%). Click to see complete nutrition facts.



#8: Eggs & Dairy (Eggs)
Histidine 100g Per cup (243g)Per egg (50g)
309mg (44% RDI)751mg (107% RDI)155mg (22% RDI)
Other Dairy Foods High in Histidine (%RDI per cup): Fat-free Natural Yoghurt (50%), Low Fat Natural Yoghurt (46%), Skimmed Milk (36%), Semi-Skimmed Milk (35%), Buttermilk (34%), Whole Milk (33%), Natural Yoghurt (30%), and Sour Cream (26%). Click to see complete nutrition facts.



#9: Beans & Lentils (White Beans, cooked)
Histidine 100g Per cup (179g)Per tablespoon (11g)
271mg (39% RDI)485mg (69% RDI)30mg (4% RDI)
Other Beans & Lentils High in Histidine (%RDI per cup, cooked): Lentils (72%), Roman (Cranberry) Beans (66%), Yellow Beans (64%), Kidney Beans, Pink Beans & Black Beans (61%), Pinto Beans (60%), and Chickpeas (57%). Click to see complete nutrition facts.



#10: Wholegrains (Kamut Wheat, cooked)
Histidine 100g Per cup (172g)Per 1/2 cup (86g)
147mg (21% RDI)253mg (36% RDI)127mg (18% RDI)
Other Wholegrains High in Histidine (%RDI per cup, cooked): Quinoa (34%), Teff (32%), Wild Rice (24%), Roasted Buckwheat Groats & Millet (19%), Brown Rice & Bulgur (18%), and Couscous (17%). Click to see complete nutrition facts.






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Dried Fish (Dried Cod) 1849mg (264% RDI) per 100 gram serving 1572mg (225% RDI) per 3oz (85 grams) 518mg (74% RDI) per ounce (28 grams) Click to see complete nutrition facts for Dried Fish
Game Meat (Venison, cooked) 1494mg (213% RDI) per 100 gram serving 1270mg (181% RDI) per 3oz (85 grams) 5080mg (726% RDI) per piece (340 grams) Click to see complete nutrition facts for Venison
Wild Boar (Cooked) 1435mg (205% RDI) per 100 gram serving 1220mg (174% RDI) per 3oz (85 grams) 4879mg (697% RDI) per piece (340 grams) Click to see complete nutrition facts for Wild Boar
Veal (Cooked) 1332mg (190% RDI) per 100 gram serving 1132mg (162% RDI) per 3oz (85 grams) 3556mg (508% RDI) per piece (267 grams) Click to see complete nutrition facts for Veal
Spirulina 1085mg (155% RDI) per 100 gram serving 1215mg (174% RDI) per cup (112 grams) 76mg (11% RDI) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Baker's Yeast 910mg (130% RDI) per 100 gram serving 109mg (16% RDI) per tablespoon (12 grams) 36mg (5% RDI) per teaspoon (4 grams) Click to see complete nutrition facts for Baker's Yeast
Goose & Duck (Goose, cooked) 765mg (109% RDI) per 100 gram serving 650mg (93% RDI) per 3oz (85 grams) 1094mg (156% RDI) per goose (143 grams) Click to see complete nutrition facts for Goose & Duck
Dried Herbs & Spices (Parsley) 718mg (103% RDI) per 100 gram serving 14mg (2% RDI) per tablespoon (2 grams) 7mg (1% RDI) per teaspoon (1 gram) Click to see complete nutrition facts for Dried Herbs & Spices
Caviar 649mg (93% RDI) per 100 gram serving 182mg (26% RDI) per ounce (28 grams) 104mg (15% RDI) per tablespoon (16 grams) Click to see complete nutrition facts for Caviar
Protein Powder (Soy Based) 1511mg (216% RDI) per 100 gram serving 680mg (97% RDI) per scoop (45 grams) Click to see complete nutrition facts for Protein Powder
Bratwurst 1093mg (156% RDI) per 100 gram serving 929mg (133% RDI) per link (85 grams) Click to see complete nutrition facts for Bratwurst
Whelks (Cooked) 977mg (140% RDI) per 100 gram serving 830mg (119% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Whelks
Wheat Germ & Wheat Bran (Wheat Germ) 643mg (92% RDI) per 100 gram serving 739mg (106% RDI) per cup (115 grams) Click to see complete nutrition facts for Wheat Germ & Wheat Bran
  1. USDA National Nutrient Database for Standard Reference, Release 27.
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