Top 10 Foods Highest in Lysine

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Top 10 Foods Highest in Lysine

Lysine is an essential amino acid involved in the creation of collagen (1) and retention of calcium. (2)

Lysine may also help alleviate herpes simplex infections, and reduce the recurrence of cold sores. This is especially true when the ratio of lysine to argnine is high. Excess amounts of the amino acid arginine antagonizes (blocks) the effects of lysine on the body, and can create a lysine deficiency. Furthermore, lysine needs adequate amounts of vitamin B1, B2, B6, vitamin C, glutamic acid, and iron to be absorbed. (2). For more see the list of foods highest in lysine and lowest in argnine.

A deficiency of lysine can lead to tiredness, inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss, anemia and reproductive problems. (2,3) Further, low lysine levels have been found in people with Parkinson's, hypothyroidism, kidney disease, asthma, and depression. (2)

High lysine foods include lean beef, chicken, pork, fish, shellfish, tofu, cheese, milk, beans, lentils, and peas. The reference dietary intake (RDI) for lysine is 30mg per kilogram of body weight or 13.6mg per pound. A person weighing 70kg (~154 pounds) should consume around 2100mg of lysine per day. (5)

Below is a list of the top 10 foods highest in lysine with the %RDI calculated for someone weighting 70kg (154lbs). For more high lysine foods see the extended list of lysine-rich foods.

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High lysine foods include lean beef, chicken, pork, fish, shellfish, tofu, cheese, milk, beans, lentils, and peas.

More Lysine Rich Foods

FoodServingLysine
1. Soybean Sprouts 1 cup 25% RDI
(526mg)
2. Toasted Wheat Germ per oz 25% RDI
(525mg)
3. Eggs in 1 large egg 22% RDI
(452mg)
4. Quinoa per cup 21% RDI
(442mg)
5. Squash and Pumpkin Seeds per 1 oz handful 19% RDI
(394mg)
6. Hemp Seeds per oz 17% RDI
(362mg)
7. Oatmeal per cup 15% RDI
(316mg)
8. Brussels Sprouts per cup cooked 9% RDI
(181mg)
9. Brown Rice per cup 8% RDI
(172mg)
10. Almonds per 1oz handful 8% RDI
(161mg)

Foods Highest in Lysine and Lowest in Arginine

FoodServingLysineArginine
1. Farmed Atlantic Salmon per 6oz fillet 3451mg 2247mg
2. Milk 16oz glass 1382mg 470mg
3. Yogurt 1 cup 762mg 255mg
4. Swiss Cheese 1 oz 734mg 263mg
5. Cauliflower 1 cup chopped 232mg 92mg
6. Cremini Mushrooms 1 cup whole 219mg 107mg
7. Apricots 1 cup halves 150mg 70mg
8. Mangos 1 cup pieces 109mg 51mg
9. Starfruit (Carambola) 1 cup sliced 83mg 23mg
10. Papaya 1 cup pieces 36mg 15mg
For more see the ranking of all foods highest in lysine and lowest in arginine.

Use the ranking tool links below to select foods and create your own food list to share or print.


View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Collagen Structure and Stability
  2. PubChem on Lysine
  3. Canadian Drug Database on L-Lysine
  4. U.S. Agricultural Research Service Food Data Central
  5. World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9
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