Top 10 Foods Highest in Tyrosine

Tyrosine is a conditionally essential amino acid involved in creating brain signaling molecules such as dopamine, and stress hormones like norepinephrine (noradrenaline), and epinephrine (adrenaline). (1)

Tyrosine is conditionally essential since it can be made by the body if a person consumes enough of the amino acid phenylalanine. (2) People suffering from Phenylketonuria typically take tyrosine supplements since they cannot consume phenylalanine. (3) Note that many high tyrosine foods also contain phenylalanine and so are not a good substitute.

High tyrosine foods include beef, pork, fish, chicken, tofu, milk, cheese, beans, seeds, nuts, and whole grains.

The reference dietary intake (RDI) of phenylalanine and tyrosine is 25mg per kilogram of body weight or 11mg per pound. (4) 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 weighing 70kg (~154 pounds) should consume around 875mg of tyrosine per day, and this is the amount used to calculate the reference dietary intake (RDI). 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. Beef (Skirt Steak)

  Tyrosine per 6oz Steak	Tyrosine per 100g	Tyrosine per 200 Calories
  2174mg (248% RDI)	1279mg (146% RDI)	954mg (109% RDI)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  More Red Meat High in Tyrosine

  • 116% RDI per 3oz lamb roast
  • 112% RDI pe 3oz of beef stew
  • 103% RDI per 3oz of beef chuck roast
  • 93% RDI per 3oz buffalo steak
  • 76% RDI per 3oz beef hamburger

  See all meats high in tyrosine.

• 2. Lean Pork Chops

  Tyrosine in a 6oz Chop	Tyrosine per 100g	Tyrosine per 200 Calories
  2088mg (239% RDI)	1228mg (140% RDI)	1259mg (144% RDI)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  More Pork Products High in Tyrosine

  • 158% RDI per cup of roasted ham
  • 100% RDI per 3oz of broiled tenderloin
  • 98% RDI per 3oz of spare ribs
  • 56% RDI per 3 slices (~1oz) of bacon
  • 17% RDI per oz of canned ham (SPAM)

  See all meats high in tyrosine.

• 3. Fish (Salmon)

  Tyrosine per 6oz Fillet	Tyrosine per 100g	Tyrosine per 200 Calories
  2052mg (235% RDI)	1207mg (138% RDI)	1547mg (177% RDI)

  Nutrition Facts for Cooked Sockeye Salmon. (Source)

  More Fish High in Tyrosine

  • 196% RDI per 6oz tuna fillet
  • 194% RDI per 7oz grouper fillet
  • 173% RDI per 6oz snapper fillet
  • 169% RDI per 6oz tilapia fillet
  • 159% RDI per 6.5oz cod fillet

  See all fish high in tyrosine.

• 4. Lean Chicken Breast

  Tyrosine in a 6oz Breast	Tyrosine per 100g	Tyrosine per 200 Calories
  1964mg (224% RDI)	1155mg (132% RDI)	1471mg (168% RDI)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  More Poultry High in Tyrosine

  • 260% RDI in a whole chicken leg
  • 218% RDI per 6oz of ground turkey
  • 168% RDI per cup of chicken breast (chopped)
  • 156% RDI per 6oz of turkey breast
  • 130% RDI in a single chicken thigh

  See all meats high in tyrosine.

• 5. Firm Tofu

  Tyrosine per Cup	Tyrosine per 100g	Tyrosine per 200 Calories
  1767mg (202% RDI)	701mg (80% RDI)	974mg (111% RDI)

  Nutrition Facts for Firm Tofu. (Source)

  More Soy Foods High in Tyrosine

  • 126% RDI per cup of tempeh (fermented tofu)
  • 124% RDI per cup of boiled soybeans (edamame)
  • 112% RDI per cup of natto
  • 38% RDI per cup of soybean sprouts
  • 25% RDI per cup of soy milk
• 6. Milk

  Tyrosine per 16oz Glass	Tyrosine per 100g	Tyrosine per 200 Calories
  833mg (95% RDI)	170mg (19% RDI)	1000mg (114% RDI)

  Nutrition Facts for Skim Milk. (Source)

  More Dairy High in Tyrosine

  • 81% RDI per cup of non-fat yogurt
  • 49% RDI per cup of plain (whole-fat) yogurt
  • 47% RDI per cup of low-fat buttermilk

  See all dairy products high in tyrosine.

• 7. Low-Fat Ricotta Cheese

  Tyrosine per 1/2 Cup	Tyrosine per 100g	Tyrosine per 200 Calories
  739mg (84% RDI)	596mg (68% RDI)	864mg (99% RDI)

  Nutrition Facts for Lowfat Ricotta. (Source)

  More Cheese High in Tyrosine

  • 78% RDI per 4oz of blended cottage cheese
  • 65% RDI per oz of grated parmesan
  • 55% RDI per oz of Swiss cheese
  • 49% RDI per oz of provolone
  • 47% RDI per oz of gouda

  See all dairy products high in tyrosine.

• 8. Large White Beans

  Tyrosine per Cup	Tyrosine per 100g	Tyrosine per 200 Calories
  490mg (56% RDI)	274mg (31% RDI)	394mg (45% RDI)

  Nutrition Facts for Cooked Large White Beans. (Source)

  More Beans and Lentils High in Tyrosine

  • 55% RDI per cup of lentils
  • 54% RDI per cup of split peas
  • 54% RDI per cup of red kidney beans
  • 53% RDI per cup of navy beans
  • 49% RDI per cup of black beans

  See all beans and lentils high in tyrosine.

• 9. Squash and Pumpkin Seeds

  Tyrosine per 1oz Handful	Tyrosine per 100g	Tyrosine per 200 Calories
  306mg (35% RDI)	1079mg (123% RDI)	376mg (43% RDI)

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). (Source)

  More Nuts and Seeds High in Tyrosine

  • 41% RDI per oz of hemp seeds
  • 31% RDI per oz of peanuts
  • 23% RDI per oz of toasted sesame seeds
  • 18% RDI per oz of sunflower seeds
  • 18% RDI per oz of chia seeds

  See all nuts and seeds high in tyrosine.

• 10. Wild Rice

  Tyrosine per Cup	Tyrosine per 100g	Tyrosine per 200 Calories
  277mg (32% RDI)	169mg (19% RDI)	335mg (38% RDI)

  Nutrition Facts for Cooked Wild Rice. (Source)

  More Whole Grains High in Tyrosine

  • 38% RDI per cup of teff
  • 27% RDI per cup of oatmeal
  • 27% RDI per cup of kamut
  • 21% RDI per cup of millet
  • 21% RDI per cup of whole wheat pasta
  • 19% RDI per cup of brown rice

  See all whole grains high in tyrosine.

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Even More Tyrosine Rich Foods

Food	Serving	Tyrosine
1. Canned Tuna	per 3oz	87% RDI (762mg)
2. Eggs	in 1 large egg	29% RDI (257mg)
3. Toasted Wheat Germ	per oz	29% RDI (251mg)
4. Sweet Potatoes	per cup mashed	24% RDI (207mg)
5. Spinach	per cup cooked	23% RDI (203mg)
6. Somen Noodles	per cup	21% RDI (185mg)
7. Green Peas	per cup cooked	20% RDI (179mg)
8. Sweet Corn	per cup cooked	20% RDI (178mg)
9. Okra	per cup cooked	15% RDI (130mg)
10. Baked Potato	per average potato	13% RDI (114mg)
11. Avocados	per avocado	11% RDI (98mg)
12. Whole Wheat (Bran) Bread	per slice	10% RDI (91mg)
13. Mamey Sapote	1 cup chopped	10% RDI (86mg)
14. Kiwifruit	per Cup	7% RDI (61mg)
15. Cocoa Powder	per tblsp	5% RDI (40mg)

From the Nutrient Ranking Tool

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

• Foods High in Tyrosine
• Foods Low in Tyrosine
• Vegetables High in Tyrosine
• Fruits High in Tyrosine
• Vegetarian Foods High in Tyrosine
• Nuts High in Tyrosine
• Grains High in Tyrosine
• Beans High in Tyrosine
• Dairy High in Tyrosine
• Breakfast Cereals High in Tyrosine
• Fast Foods High in Tyrosine

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

Related

• Amino Acid Protein Calculator
• High Phenylalanine Foods
• High Valine Foods
• High Cysteine Foods
• High Methionine Foods
• High Threonine Foods
• High Leucine Foods
• High Tryptophan Foods
• High Protein Foods
• Vegetables Highest in Protein
• Fruits Highest in Protein
• Cheeses Highest in Protein
• Beans and Legumes Highest in Protein

Data Sources and References

1. Pubchem on Tyrosine
2. An Overview of Phenylalanine and Tyrosine Kinetics in Humans. J Nutr. 2007 Jun; 137(6 Suppl 1): 1549S–1575S.
3. Medline Plus on Phenylketonuria
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