Top 35 Foods Highest in Tryptophan (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Tryptophan (g per 100g) with % Daily Value, calorie density, and macro ratios. Essential aromatic amino acid precursor to 5-HTP, serotonin, and sleep-regulating melatonin.

USDA Leaderboard: Top 35 Foods Highest in Tryptophan (USDA Per 100g Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Egg, white, dried (0.999 g per 100g).

Rank	USDA Food Item	Tryptophan / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, white, dried	0.999 g	100%	0.262 g	382 kcal · 81.1g P
#2	Egg, whole, dried	0.775 g	100%	0.131 g	592 kcal · 48g P
#3	Tofu, dried-frozen (koyadofu)	0.747 g	100%	0.157 g	477 kcal · 52.5g P
#4	Soy meal, defatted, raw	0.653 g	100%	0.194 g	337 kcal · 49.2g P
#5	Cheese, parmesan, shredded	0.56 g	100%	0.135 g	415 kcal · 37.9g P
#6	Cheese, mozzarella, low moisture, part-skim	0.551 g	100%	0.187 g	295 kcal · 23.8g P
#7	Cheese, cheddar (Includes foods for USDA's Food Distribution Program)	0.547 g	100%	0.136 g	403 kcal · 22.9g P
#8	Cheese, mozzarella, whole milk	0.515 g	100%	0.172 g	299 kcal · 22.2g P
#9	Soy flour, full-fat, roasted	0.506 g	100%	0.115 g	439 kcal · 38.1g P
#10	Soy flour, full-fat, raw	0.502 g	100%	0.116 g	434 kcal · 37.8g P
#11	Milk, buttermilk, dried	0.484 g	100%	0.125 g	387 kcal · 34.3g P
#12	Cheese, Parmesan, hard	0.482 g	100%	0.123 g	392 kcal · 35.8g P
#13	Cheese, romano	0.429 g	100%	0.111 g	387 kcal · 31.8g P
#14	Cheese, Gruyere	0.421 g	100%	0.102 g	413 kcal · 29.8g P
#15	Game meat, elk, raw	0.414 g	100%	0.373 g	111 kcal · 22.9g P
#16	Cheese, Swiss	0.401 g	100%	0.102 g	393 kcal · 27g P
#17	Egg, yolk, dried	0.39 g	97.5%	0.058 g	669 kcal · 33.6g P
#18	Cheese, parmesan, grated	0.383 g	95.8%	0.091 g	420 kcal · 28.4g P
#19	Ham and cheese spread	0.372 g	93%	0.152 g	245 kcal · 16.2g P
#20	Cheese, Fontina	0.361 g	90.2%	0.093 g	389 kcal · 25.6g P
#21	Cheese, pasteurized process, swiss	0.36 g	90%	0.108 g	334 kcal · 24.7g P
#22	Turkey, ground, fat free, pan-broiled crumbles	0.36 g	90%	0.238 g	151 kcal · 31.7g P
#23	Cheese, Mexican blend	0.355 g	88.8%	0.092 g	384 kcal · 23.5g P
#24	Quail, breast, meat only, raw	0.354 g	88.5%	0.288 g	123 kcal · 22.6g P
#25	Cheese, edam	0.352 g	88%	0.099 g	357 kcal · 25g P
#26	Cheese, gouda	0.352 g	88%	0.099 g	356 kcal · 24.9g P
#27	Cheese, tilsit	0.352 g	88%	0.104 g	340 kcal · 24.4g P
#28	Bratwurst, pork, cooked	0.347 g	86.8%	0.104 g	333 kcal · 13.7g P
#29	Cheese, Provolone	0.345 g	86.2%	0.098 g	351 kcal · 25.6g P
#30	Cheese, provolone, reduced fat	0.345 g	86.2%	0.126 g	274 kcal · 24.7g P
#31	Cheese, port de salut	0.343 g	85.8%	0.097 g	352 kcal · 23.8g P
#32	Squab, (pigeon), light meat without skin, raw	0.341 g	85.2%	0.254 g	134 kcal · 21.8g P
#33	Cheese, mozzarella, part skim milk	0.339 g	84.8%	0.133 g	254 kcal · 24.3g P
#34	Pheasant, breast, meat only, raw	0.339 g	84.8%	0.255 g	133 kcal · 24.4g P
#35	Oat bran, raw	0.335 g	83.8%	0.136 g	246 kcal · 17.3g P

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