Top 10 Foods Highest in Methionine

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Top 10 Foods Highest in Methionine

Methionine is an essential amino acid needed for normal metabolism and growth and for helping the liver to process fats. It is also necessary for the production of essential chemicals in the body such as homocysteine, taurine, and sulfate. (1)

Methionine can also help reduce cholesterol levels, prevent kidney stones, reduce the damage from heavy metals in the blood, counteract the toxic effects of acetaminophen, help prevent hair loss, and strengthen nails. (1)

A deficiency of methionine can lead to inflammation of the liver (steatohepatitis), anemia, and greying hair. (1,2) However, a diet low in methionine may also extend lifespan and reduce the risk of cancer. (3)

High methionine foods include turkey, beef, fish, pork, tofu, milk, cheese, nuts, beans, and whole grains like quinoa.

The reference dietary intake (RDI) for methionine is 10.4mg per kilogram of body weight or 4.5mg per pound. A person weighing 70kg (~154 pounds) should consume around 728mg of methionine per day. (4)

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

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Extended List of Methionine Rich Foods

FoodServingMethionine
1. King Crab in 1 crab leg 100% RDI
(730mg)
2. Shrimp per 3oz (about 12 large shrimp) 78% RDI
(565mg)
3. Clams per 3oz serving 67% RDI
(490mg)
4. Eggs in 1 large egg 27% RDI
(196mg)
5. Green Peas per cup cooked 18% RDI
(130mg)
6. Sweet Potatoes per cup mashed 17% RDI
(125mg)
7. Lima Beans per cup cooked 16% RDI
(116mg)
8. Spinach per cup cooked 14% RDI
(99mg)
9. Sweet Corn per cup cooked 13% RDI
(97mg)
10. Avocados per avocado 10% RDI
(76mg)
11. Kiwifruit per cup 6% RDI
(43mg)
12. Mamey Sapote 1 cup chopped 6% RDI
(42mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that\'s found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It\'s more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

  1. Canadian Drug Database on Methionine
  2. Methionine Deficiency and Hepatic Injury in a Dietary Steatohepatitis Model. Dig Dis Sci. 2008 Mar; 53(3): 767–776.
  3. Methionine restriction and lifespan control.
  4. World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9
  5. U.S. Agricultural Research Service Food Data Central
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