Top 10 Foods Highest in Tyrosine


Tyrosine is an essential amino acid involved in creating brain signaling molecules such as dopamine, and stress hormones like norepinephrine (noradrenaline), and epinephrine (adrenaline). While an essential amino acid, tyrosine can be made by the body if a person consumes enough of the amino acid phenylalanine. People suffering from Phenylketonuria typically take tyrosine supplements since they cannot consume phenylalanine. Note that many high tyrosine foods also contain phenylalanine and so are not a good substitute. Some studies suggest that extra tyrosine may help improve people's memory under stress, however, more research needs to be conducted. High tyrosine foods include cheese, soybeans, beef, lamb, pork, fish, chicken, nuts, seeds, eggs, dairy, beans, and whole grains. The recommended daily intake for phenylalanine and tyrosine is 25mg per kilogram of body weight, or 11mg per pound. Assuming a person gets half their requirement from each amino acid, a person can then consume 12.5mg per kg or 5.5mg per pound. As such, a person weighting 70kg (~154 pounds) should consume around 875mg of tyrosine per day, and this is the amount used to calculate the recommended daily intake. If you only plan to consume tyrosine, and no phenylalanine, you should double the RDIs. Below is a list of the top 10 foods highest in tyrosine, for more high tyrosine foods see the extended list of tyrosine rich foods.

#1: Cheese (Parmesan)
Tyrosine 100g Per ounce (28g)Per cubic inch (10g)
1995mg (228% RDI)559mg (64% RDI)200mg (23% RDI)
Other Cheeses High in Tyrosine (%RDI per ounce): Gruyere (57%), Swiss (54%), Edam (47%), Reduced-Fat Mozzarella (45%), Blue Cheese (41%), Monterey & Hard Goat's Cheese (38%), and Cottage Cheese (21%). Click to see complete nutrition facts.



#2: Soy Foods (Roasted Soybeans)
Tyrosine 100g Per cup (93g)Per ounce (28g)
1497mg (171% RDI)1392mg (159% RDI)419mg (48% RDI)
Other Soy Foods High in Tyrosine (%RDI per ounce): Koyadofu (Dried, Frozen Tofu) (51%), Soy Flour (42%), Soy Chips (33%), Tempeh (21%), Fried Tofu & Natto (18%), Sprouted Soybeans, stir-fried (15%), and Silken Tofu (10%). Click to see complete nutrition facts.



#3: Lean Beef & Lamb (Roast Beef)
Tyrosine 100g Per piece (296g)Per 3oz (85g)
1386mg (158% RDI)4103mg (469% RDI)1178mg (135% RDI)
Other Cuts of Beef & Lamb High in Tyrosine (%RDI per 3oz, cooked): Grilled Steak (133%), Beef Sirloin & Beef Ribs (127%), Beef Tenderloin (122%), Lamb Shoulder (116%), New Zealand & Australian Lamb (112%), and Stewing Lamb 110%. Click to see complete nutrition facts.



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#4: Lean Pork (Chops, cooked)
Tyrosine 100g Per chop (180g)Per 3oz (85g)
1228mg (140% RDI)2210mg (253% RDI)1044mg (119% RDI)
Other Cuts of Pork High in Tyrosine (%RDI per 3oz, cooked): Bacon (150%), Low Fat Ground Pork (130%), Pork Sirloin (117%), Pork Ribs (112%), Ham (111%), Loin of Pork (110%), Pork Tenderloin and Pork Shoulder (103%). Click to see complete nutrition facts.



#5: Fish & Seafood (Salmon, cooked)
Tyrosine 100g Per 1/2 fillet (155g)Per 3oz (85g)
1157mg (132% RDI)1793mg (205% RDI)983mg (112% RDI)
Other Fish & Seafood High in Tyrosine (%RDI per 3oz, cooked): Tuna (98%), Snapper (86%), Mackerel (85%), Shrimp (84%), Halibut (83%), Haddock (76%), Cod (66%), and Crab (64%). Click to see complete nutrition facts.



#6: Chicken & Turkey (Chicken Breast, cooked)
Tyrosine 100g Per breast (181g)Per 3oz (85g)
1155mg (132% RDI)2091mg (239% RDI)982mg (112% RDI)
Other Cuts of Chicken & Turkey High in Tyrosine (%RDI per 3oz, cooked): Fat-Free Ground Turkey (109%), Stewing Chicken (108%), Turkey Breast (106%), Turkey Leg Meat (105%), Chicken Wing (99%), Turkey Wing (97%), Chicken Drumstick (94%) and Turkey Drumstick (90%). Click to see complete nutrition facts.



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#7: Seeds & Nuts (Pumpkin Seeds)
Tyrosine 100g Per cup (129g)Per ounce (28g)
1093mg (125% RDI)1410mg (161% RDI)306mg (35% RDI)
Other Seeds & Nuts High in Tyrosine (%RDI per ounce): Peanuts (31%), Sesame Seeds (24%), Sunflower Seeds (21%), Chia Seeds (18%), Pine Nuts, Macadamia Nuts, Flaxseeds & Pistachio Nuts (16%), and Almonds (14%). Click to see complete nutrition facts.



#8: Eggs & Dairy (Eggs)
Tyrosine 100g Per cup (243g)Per egg (50g)
499mg (57% RDI)1213mg (139% RDI)250mg (29% RDI)
Other Dairy Foods High in Tyrosine (%RDI per cup): Fat-free Natural Yogurt (81%), Natural Yogurt (49%), Skimmed Milk (48%), Semi-Skimmed Milk (47%), Buttermilk (45%), Whole Milk (44%), Sour Cream (34%), and Butter (11%). Click to see complete nutrition facts.



#9: Beans & Lentils (White Beans, cooked)
Tyrosine 100g Per cup (179g)Per tablespoon (11g)
274mg (31% RDI)490mg (56% RDI)30mg (3% RDI)
Other Beans & Lentils High in Tyrosine (%RDI per cup, cooked): Adzuki Beans (59%), Lentils (55%), Split Peas (54%), Roman (Cranberry) Beans (53%), Kidney Beans & Black Beans (49%), Broad Beans (Fava Beans) (47%), Pinto Beans (46%), and Chickpeas (Garbanzo Beans) (41%). Click to see complete nutrition facts.



#10: Wholegrains (Wild Rice, cooked)
Tyrosine 100g Per cup (164g)Per 1/2 cup (82g)
169mg (19% RDI)277mg (32% RDI)139mg (16% RDI)
Other Wholegrains High in Tyrosine (%RDI per cup, cooked): Raw Oats (102%), Teff (38%), Kamut (27%), Brown Rice (22%), Millet (21%), Bulgur (19%), Quinoa & Cous Cous (18%), and Pearled Barley (12%). Click to see complete nutrition facts.






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Spirulina 2584mg (295% RDI) per 100 gram serving 2894mg (331% RDI) per cup (112 grams) 181mg (21% RDI) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Dried Fish (Cod) 2121mg (242% RDI) per 100 gram serving 1697mg (194% RDI) per piece (80 grams) 1803mg (206% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Dried Fish
Game (Rabbit, cooked) 1176mg (134% RDI) per 100 gram serving 3516mg (402% RDI) per piece (299 grams) 1000mg (114% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Game
Veal (Cooked) 1170mg (134% RDI) per 100 gram serving 3124mg (357% RDI) per piece (267 grams) 995mg (114% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Veal
Dried Herbs & Spices (Parsley) 1159mg (132% RDI) per 100 gram serving 23mg (3% RDI) per tablespoon (2 grams) 12mg (1% RDI) per teaspoon (1 gram) Click to see complete nutrition facts for Herbs & Spices
Baker's Yeast 1130mg (129% RDI) per 100 gram serving 136mg (16% RDI) per tablespoon (12 grams) 45mg (5% RDI) per teaspoon (4 grams) Click to see complete nutrition facts for Baker's Yeast
Goose & Duck (Goose, cooked) 1103mg (126% RDI) per 100 gram serving 6519mg (745% RDI) per 1/2 goose (591 grams) 1577mg (180% RDI) per unit (143 grams) Click to see complete nutrition facts for Goose & Duck
Canned Fish (Tuna) 983mg (112% RDI) per 100 gram serving 1681mg (192% RDI) per can (171 grams) 836mg (96% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Canned Fish
Caviar 968mg (111% RDI) per 100 gram serving 271mg (31% RDI) per ounce (28 grams) 155mg (18% RDI) per tablespoon (16 grams) Click to see complete nutrition facts for Caviar
Cocoa 735mg (84% RDI) per 100 gram serving 632mg (72% RDI) per cup (86 grams) 37mg (4% RDI) per tablespoon (5 grams) Click to see complete nutrition facts for Cocoa
Protein Powder (Soy Based) 2169mg (248% RDI) per 100 gram serving 976mg (112% RDI) per scoop (45 grams) Click to see complete nutrition facts for Protein Powder
Whelks (Cooked) 1518mg (173% RDI) per 100 gram serving 1290mg (147% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Whelks
Liver (Beef, cooked) 1128mg (129% RDI) per 100 gram serving 767mg (88% RDI) per slice (68 grams) Click to see complete nutrition facts for Liver
Cuttlefish (Cooked) 1039mg (119% RDI) per 100 gram serving 883mg (101% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Cuttlefish
Bratwurst 953mg (109% RDI) per 100 gram serving 810mg (93% RDI) per link (85 grams) Click to see complete nutrition facts for Bratwurst
Wheat Germ 704mg (80% RDI) per 100 gram serving 810mg (93% RDI) per cup (115 grams) Click to see complete nutrition facts for Wheat Germ
Oat Bran 668mg (76% RDI) per 100 gram serving 628mg (72% RDI) per cup (94 grams) Click to see complete nutrition facts for Oat Bran
Wheat Bran 436mg (50% RDI) per 100 gram serving 253mg (29% RDI) per cup (58 grams) Click to see complete nutrition facts for Wheat Bran
Rice Bran 411mg (47% RDI) per 100 gram serving 485mg (55% RDI) per cup (118 grams) Click to see complete nutrition facts for Rice Bran
  1. USDA National Nutrient Database for Standard Reference, Release 27.
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