Foods high in tryptophan

Whole-wheat pancake dry mix tops the list with 0.26 g per serving. Ranked from 4,838 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)0.26 g
2. 2Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)0.26 g
3. 3Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)0.24 g
4. 4Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)0.21 g
5. 5Buckwheat pancake dry mixBaked Products · 1 cup, poured from box (122 g)0.19 g
6. 6Plain dry grated bread crumbsBaked Products · 1 cup (108 g)0.17 g
7. 7Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)0.15 g
8. 8Chocolate pie crust, readyBaked Products · 1 crust (182 g)0.15 g
9. 9Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.14 g
10. 10Plain enriched bagels, with calcium propionate, toastedBaked Products · 1 medium bagel (3-1/2" to 4" dia) (99 g)0.14 g
11. 11Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.13 g
12. 12Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.13 g
13. 13Plain bagels, with calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4") (105 g)0.13 g
14. 14Plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.13 g
15. 15Plain pancakes, from incomplete dry mixBaked Products · 1 cup, poured from box (112 g)0.13 g
16. 16Hush puppiesBaked Products · 1 cup (152 g)0.12 g
17. 17Meal crackersBaked Products · 1 cup (115 g)0.12 g
18. 18Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)0.12 g
19. 19Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.12 g
20. 20Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.12 g
21. 21Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.12 g
22. 22Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)0.12 g
23. 23Oat bran muffinsBaked Products · 1 medium (113 g)0.12 g
24. 24Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)0.12 g
25. 25Cheese crackers with peanut butter fillingBaked Products · 1 cup, crushed (83 g)0.11 g
26. 26Chocolate wafersBaked Products · 1 cup, crumbs (112 g)0.11 g
27. 27Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)0.1 g
28. 28Crackers, melba toast, plain, without saltBaked Products · 1 cup, crushed (70 g)0.098 g
29. 29Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)0.095 g
30. 30Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)0.095 g
31. 31Pumpkin pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)0.091 g
32. 32Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.091 g
33. 33Fruit Danish pastryBaked Products · 1 container (3 oz) (142 g)0.091 g
34. 34Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)0.088 g
35. 35Whole-wheat English muffinsBaked Products · 1 muffin (66 g)0.085 g
36. 36Pecan pieBaked Products · 1 piece (1/8 of 9" dia) (122 g)0.084 g
37. 37Coconut custard pieBaked Products · 1 piece (1/6 of 8" pie) (104 g)0.082 g
38. 38CheesecakeBaked Products · 1 piece (1 NLEA serving) (125 g)0.08 g
39. 39Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)0.079 g
40. 40Mixed-grain English muffinsBaked Products · 1 muffin (66 g)0.078 g
41. 41Corn muffinsBaked Products · 1 medium (113 g)0.077 g
42. 42Vanilla cream pieBaked Products · 1 piece (1/8 of 9" dia) (126 g)0.076 g
43. 43Egg custard pieBaked Products · 1 piece (1/6 of 8" pie) (105 g)0.075 g
44. 44Plain waffles, prepared from recipeBaked Products · 1 waffle, round (7" dia) (75 g)0.074 g
45. 45Cream puff shells, prepared from recipeBaked Products · 1 cream puff shell (66 g)0.073 g
46. 46Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)0.069 g
47. 47Hard rollsBaked Products · 1 roll (3-1/2" dia) (57 g)0.067 g
48. 48Cream-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)0.066 g
49. 49Toasted plain English muffins, enrichedBaked Products · 1 muffin (52 g)0.066 g
50. 50Active dry baker's yeastBaked Products · 1 tbsp (12 g)0.065 g
51. 51Chocolate cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (95 g)0.065 g
52. 52Vanilla wafer pie crust, chilledBaked Products · 1 cup (129 g)0.065 g
53. 53Plain breadsticksBaked Products · 1 cup, small pieces (46 g)0.064 g
54. 54Wheat English muffinsBaked Products · 1 muffin (57 g)0.064 g
55. 55Enriched white pita breadBaked Products · 1 pita, large (6-1/2" dia) (60 g)0.063 g
56. 56Plain English muffins, enrichedBaked Products · 1 muffin (57 g)0.062 g
57. 57Cinnamon sweet rolls with raisinsBaked Products · 1 large (83 g)0.061 g
58. 58Jelly-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)0.06 g
59. 59Lemon meringue pieBaked Products · 1 piece (1/8 of 9" dia) (127 g)0.058 g
60. 60Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)0.057 g
61. 61Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (180 g)0.056 g
62. 62Cherry fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)0.054 g
63. 63Fried fruit piesBaked Products · 1 pie (5" x 3-3/4") (128 g)0.054 g
64. 64Lemon fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)0.054 g
65. 65Toasted raisin-cinnamon English muffinsBaked Products · 1 muffin (52 g)0.053 g
66. 66Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)0.053 g
67. 67Mixed-grain hamburger bunsBaked Products · 1 roll (43 g)0.052 g
68. 68Whole-wheat pancakes, from incomplete dry mixBaked Products · 1 pancake (4" dia) (44 g)0.052 g
69. 69Raisin-cinnamon English muffinsBaked Products · 1 muffin (57 g)0.051 g
70. 70Seasoned croutonsBaked Products · 1 cup (40 g)0.05 g
71. 71White cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (74 g)0.05 g
72. 72Salvadoran pound cake breadBaked Products · 1 serving (55 g)0.05 g
73. 73Apple croissantsBaked Products · 1 croissant, medium (57 g)0.049 g
74. 74Muffins, plain, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (57 g)0.049 g
75. 75Toasted white breadBaked Products · 1 cup, crumbs (45 g)0.048 g
76. 76Plain or buttermilk biscuits, refrigerated dough, lower fatBaked Products · 1 serving 1 biscuit (58 g)0.048 g
77. 77Toasted protein breadBaked Products · 1 oz (28.4 g)0.046 g
78. 78Glazed yeast doughnutsBaked Products · 1 doughnut, medium (3-1/4" dia) (60 g)0.046 g
79. 79Muffins, blueberry, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (57 g)0.046 g
80. 80Cheese croissantsBaked Products · 1 croissant, small (42 g)0.046 g
81. 81Chocolate mousse pie, no-bakeBaked Products · 1 piece (1/8 of 9" dia) (95 g)0.046 g
82. 82Apple pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)0.045 g
83. 83Yellow cake, no frostingBaked Products · 1 piece (1/12 of 8" dia) (68 g)0.045 g
84. 84Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)0.045 g
85. 85Cinnamon buns, frostedBaked Products · 1 bun (65 g)0.044 g
86. 86Muffins, corn, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (2-3/4" dia x 2") (57 g)0.044 g
87. 87Bread, white, commercially prepared, low sodium, no saltBaked Products · 1 cup, crumbs (45 g)0.043 g
88. 88Cheese crackers, sandwich-type with fillingBaked Products · 6 cracker 1 cracker = 6.5g (39 g)0.043 g
89. 89Rye dinner rollsBaked Products · 1 medium (36 g)0.043 g
90. 90Chocolate chip waffles, frozen, ready-to-heatBaked Products · 2 waffles (70 g)0.043 g
91. 91Blueberry pieBaked Products · 1 piece (1/8 of 9" dia) (147 g)0.043 g
92. 92Banana cream pie, no-bakeBaked Products · 1 piece (1/8 of 9" dia) (92 g)0.042 g
93. 93Plain melba toastBaked Products · 1 cup pieces (30 g)0.042 g
94. 94Plain croutonsBaked Products · 1 cup (30 g)0.042 g
95. 95Protein breadBaked Products · 1 oz (28.4 g)0.042 g
96. 96Oat bran bread, toastedBaked Products · 1 oz (28.4 g)0.041 g
97. 97Flour tortillas, ready-to-bake, shelf stableBaked Products · 1 tortilla (49 g)0.04 g
98. 98Oat bran dinner rollsBaked Products · 1 roll (33 g)0.04 g
99. 99Dry bread stuffing mixBaked Products · 1 oz (28.4 g)0.039 g
100. 100Plain or buttermilk biscuit mix, dryBaked Products · 0.33 cup (NLEA serving size) (40 g)0.039 g

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.