Foods high in tryptophan

Raw oat bran tops the list with 0.34 g per 100 g. Ranked from 4,838 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Raw oat branCereal Grains and Pasta0.34 g
  2. 2Crude wheat germCereal Grains and Pasta0.32 g
  3. 3Crude wheat branCereal Grains and Pasta0.28 g
  4. 4Protein-fortified spaghetti, dryCereal Grains and Pasta0.25 g
  5. 5OatsCereal Grains and Pasta0.23 g
  6. 6Hulled barleyCereal Grains and Pasta0.21 g
  7. 7Dry Japanese soba noodlesCereal Grains and Pasta0.2 g
  8. 8Hard red spring wheatCereal Grains and Pasta0.2 g
  9. 9Dry enriched spinach egg noodlesCereal Grains and Pasta0.19 g
  10. 10BuckwheatCereal Grains and Pasta0.19 g
  11. 11Bulgur, dryCereal Grains and Pasta0.19 g
  12. 12Dry enriched pastaCereal Grains and Pasta0.18 g
  13. 13Unenriched pasta, dryCereal Grains and Pasta0.18 g
  14. 14Whole-groat buckwheat flourCereal Grains and Pasta0.18 g
  15. 15Amaranth grain, uncookedCereal Grains and Pasta0.18 g
  16. 16Dark rye flourCereal Grains and Pasta0.18 g
  17. 17Raw wild riceCereal Grains and Pasta0.18 g
  18. 18Durum wheatCereal Grains and Pasta0.18 g
  19. 19Barley flour or mealCereal Grains and Pasta0.17 g
  20. 20Whole-grain wheat flourCereal Grains and Pasta0.17 g
  21. 21Roasted buckwheat groats, dryCereal Grains and Pasta0.17 g
  22. 22Millet flourCereal Grains and Pasta0.17 g
  23. 23Dry spinach spaghettiCereal Grains and Pasta0.17 g
  24. 24Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta0.17 g
  25. 25Bleached white wheat flour, 15% protein, unenrichedCereal Grains and Pasta0.17 g
  26. 26Dry enriched vegetable macaroniCereal Grains and Pasta0.17 g
  27. 27Uncooked quinoaCereal Grains and Pasta0.17 g
  28. 28Pearled barley, rawCereal Grains and Pasta0.17 g
  29. 29Dry couscousCereal Grains and Pasta0.16 g
  30. 30Enriched semolinaCereal Grains and Pasta0.16 g
  31. 31Unenriched semolinaCereal Grains and Pasta0.16 g
  32. 32Hard red winter wheatCereal Grains and Pasta0.16 g
  33. 33Whole-grain triticale flourCereal Grains and Pasta0.16 g
  34. 34TriticaleCereal Grains and Pasta0.16 g
  35. 35Fresh spinach pasta, as purchasedCereal Grains and Pasta0.15 g
  36. 36White industrial flour, 13% protein, enrichedCereal Grains and Pasta0.15 g
  37. 37Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta0.15 g
  38. 38Dry Japanese somen noodlesCereal Grains and Pasta0.14 g
  39. 39Fresh plain pasta, as purchasedCereal Grains and Pasta0.14 g
  40. 40Uncooked teffCereal Grains and Pasta0.14 g
  41. 41Enriched white bread flourCereal Grains and Pasta0.14 g
  42. 42Unenriched bread flourCereal Grains and Pasta0.14 g
  43. 43Dry enriched egg noodlesCereal Grains and Pasta0.13 g
  44. 44Dry unenriched egg noodlesCereal Grains and Pasta0.13 g
  45. 45Barley malt flourCereal Grains and Pasta0.13 g
  46. 46Uncooked speltCereal Grains and Pasta0.13 g
  47. 47White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta0.13 g
  48. 48White industrial flour, 11.5% protein, unenrichedCereal Grains and Pasta0.13 g
  49. 49White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta0.13 g
  50. 50Uncooked khorasan wheatCereal Grains and Pasta0.13 g
  51. 51Bleached enriched all-purpose white wheat flourCereal Grains and Pasta0.13 g
  52. 52Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta0.13 g
  53. 53All-purpose flour, enriched, unbleachedCereal Grains and Pasta0.13 g
  54. 54Unenriched all-purpose white flourCereal Grains and Pasta0.13 g
  55. 55Sorghum grainCereal Grains and Pasta0.12 g
  56. 56Medium rye flourCereal Grains and Pasta0.12 g
  57. 57Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta0.12 g
  58. 58Raw milletCereal Grains and Pasta0.12 g
  59. 59Enriched white tortilla flourCereal Grains and Pasta0.12 g
  60. 60Enriched white cake flourCereal Grains and Pasta0.12 g
  61. 61Sprouted wheatCereal Grains and Pasta0.12 g
  62. 62Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta0.11 g
  63. 63Bleached white wheat flour, 10% protein, unenrichedCereal Grains and Pasta0.11 g
  64. 64White industrial flour, 10% protein, enrichedCereal Grains and Pasta0.11 g
  65. 65Light rye flourCereal Grains and Pasta0.11 g
  66. 66Crude rice branCereal Grains and Pasta0.11 g
  67. 67Rye grainCereal Grains and Pasta0.11 g
  68. 68Dry enriched instant white riceCereal Grains and Pasta0.11 g
  69. 69Whole grain sorghum flourCereal Grains and Pasta0.11 g
  70. 70Dry enriched parboiled white riceCereal Grains and Pasta0.1 g
  71. 71Dry unenriched parboiled long-grain white riceCereal Grains and Pasta0.1 g
  72. 72Protein-fortified spaghetti, cookedCereal Grains and Pasta0.1 g
  73. 73Raw brown long-grain riceCereal Grains and Pasta0.1 g
  74. 74Raw brown medium-grain riceCereal Grains and Pasta0.096 g
  75. 75Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta0.095 g
  76. 76Bleached white wheat flour, 9% protein, unenrichedCereal Grains and Pasta0.095 g
  77. 77Brown rice flourCereal Grains and Pasta0.092 g
  78. 78Unenriched pasta, with salt, cookedCereal Grains and Pasta0.083 g
  79. 79Unenriched pasta, cooked, without saltCereal Grains and Pasta0.083 g
  80. 80Raw enriched long-grain white riceCereal Grains and Pasta0.083 g
  81. 81Raw unenriched long-grain white riceCereal Grains and Pasta0.083 g
  82. 82Cooked enriched pasta, with added saltCereal Grains and Pasta0.081 g
  83. 83Cooked enriched pasta, no added saltCereal Grains and Pasta0.081 g
  84. 84Uncooked unenriched glutinous white riceCereal Grains and Pasta0.079 g
  85. 85Cooked whole-wheat pastaCereal Grains and Pasta0.077 g
  86. 86Raw enriched medium-grain white riceCereal Grains and Pasta0.077 g
  87. 87Raw unenriched medium-grain white riceCereal Grains and Pasta0.077 g
  88. 88Uncooked enriched short-grain white riceCereal Grains and Pasta0.075 g
  89. 89White short-grain rice, raw, unenrichedCereal Grains and Pasta0.075 g
  90. 90Cooked Japanese soba noodlesCereal Grains and Pasta0.072 g
  91. 91Unenriched white rice flourCereal Grains and Pasta0.072 g
  92. 92Dry rice noodlesCereal Grains and Pasta0.072 g
  93. 93White corn grainCereal Grains and Pasta0.067 g
  94. 94Yellow corn grainCereal Grains and Pasta0.067 g
  95. 95Cooked enriched spinach egg noodlesCereal Grains and Pasta0.067 g
  96. 96Cooked fresh spinach pastaCereal Grains and Pasta0.067 g
  97. 97Cooked homemade egg pastaCereal Grains and Pasta0.067 g
  98. 98White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta0.065 g
  99. 99Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta0.065 g
  100. 100Cooked fresh plain pastaCereal Grains and Pasta0.065 g

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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.