was hat am meisten Tryptophan?

 

Here is a list of the 10 foods highest in tryptophan content per 100 grams, ranked by their tryptophan content:

1. Turkey Breast

• Tryptophan Content: Approximately 350-390 mg per 100 grams
• Turkey is famously high in tryptophan, often associated with the post-Thanksgiving dinner sleepiness.

2. Chicken Breast

• Tryptophan Content: Approximately 300-350 mg per 100 grams
• Chicken breast is another lean protein source that is high in tryptophan.

3. Tuna (Yellowfin)

• Tryptophan Content: Approximately 320 mg per 100 grams
• Tuna, especially yellowfin, is rich in tryptophan and also provides heart-healthy omega-3 fatty acids.

4. Salmon

• Tryptophan Content: Approximately 300 mg per 100 grams
• Salmon is another fish high in tryptophan and is also loaded with omega-3 fatty acids.

5. Soybeans (Roasted)

• Tryptophan Content: Approximately 300 mg per 100 grams
• Roasted soybeans, such as edamame or soy nuts, are not only high in tryptophan but also provide a good source of plant-based protein.

6. Cheese (Parmesan)

• Tryptophan Content: Approximately 330 mg per 100 grams
• Hard cheeses like Parmesan are particularly high in tryptophan content.

7. Tofu

• Tryptophan Content: Approximately 270 mg per 100 grams
• Tofu, made from soybeans, is another excellent plant-based source of tryptophan.

8. Pumpkin Seeds

• Tryptophan Content: Approximately 270 mg per 100 grams
• Pumpkin seeds are rich in tryptophan and are also a great source of magnesium and healthy fats.

9. Beef (Lean Cuts)

• Tryptophan Content: Approximately 250 mg per 100 grams
• Lean cuts of beef, such as sirloin, offer a high tryptophan content along with essential nutrients like iron.

10. Lamb

• Tryptophan Content: Approximately 220-250 mg per 100 grams
• Lamb is another red meat that is rich in tryptophan and packed with protein and essential minerals.

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These foods are rich in tryptophan and can contribute to increased serotonin production, potentially improving mood, sleep, and satiety.