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Tryptophan is an essential amino acid that the body cannot produce, so it must be obtained through the diet. It plays a vital role in the production of serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Tryptophan is also necessary for the synthesis of melatonin, a hormone that controls sleep-wake cycles, and niacin (vitamin B3), which is important for energy metabolism.

Mood Regulation: Essential for the production of serotonin, which helps regulate mood and emotional well-being.

Sleep: Crucial for the synthesis of melatonin, which regulates sleep-wake cycles.

Appetite Control: Helps regulate appetite through its role in serotonin production.

Niacin Production: Necessary for the synthesis of niacin, which is important for energy metabolism and DNA repair.

Immune Function: Supports the immune system by promoting the production of kynurenine, which is involved in immune responses.

- Mood Regulation: Essential for the production of serotonin, which helps regulate mood and emotional well-being.
- Sleep: Crucial for the synthesis of melatonin, which regulates sleep-wake cycles.
- Appetite Control: Helps regulate appetite through its role in serotonin production.
- Niacin Production: Necessary for the synthesis of niacin, which is important for energy metabolism and DNA repair.
- Immune Function: Supports the immune system by promoting the production of kynurenine, which is involved in immune responses.

Daily Recommended Value (DRV) for Tryptophan

The DRV for Tryptophan is approximately 4 mg per kilogram of body weight per day. For an average adult weighing 70 kg, the daily requirement would be:

Here are some foods rich in Tryptophan along with their approximate Tryptophan content per 100 grams and the percentage of the daily recommended value (DRV) for a 70 kg individual (280 mg per day).

- Tryptophan content: 410 mg per 100g
- % of Daily Need: 146%

- Tryptophan content: 350 mg per 100g
- % of Daily Need: 125%

- Tryptophan content: 300 mg per 100g
- % of Daily Need: 107%

- Tryptophan content: 250 mg per 100g
- % of Daily Need: 89%

- Tryptophan content: 220 mg per 100g
- % of Daily Need: 79%

1. Turkey Breast
 - Tryptophan content: 410 mg per 100g
 - % of Daily Need: 146%
2. Chicken Breast
 - Tryptophan content: 350 mg per 100g
 - % of Daily Need: 125%
3. Lean Beef
 - Tryptophan content: 300 mg per 100g
 - % of Daily Need: 107%
4. Pork
 - Tryptophan content: 250 mg per 100g
 - % of Daily Need: 89%
5. Salmon
 - Tryptophan content: 220 mg per 100g
 - % of Daily Need: 79%

- Tryptophan content: 590 mg per 100g
- % of Daily Need: 211%

- Tryptophan content: 570 mg per 100g
- % of Daily Need: 204%

- Tryptophan content: 180 mg per 100g
- % of Daily Need: 64%

- Tryptophan content: 100 mg per 100g
- % of Daily Need: 36%

1. Soybeans
 - Tryptophan content: 590 mg per 100g
 - % of Daily Need: 211%
2. Pumpkin Seeds
 - Tryptophan content: 570 mg per 100g
 - % of Daily Need: 204%
3. Tofu
 - Tryptophan content: 300 mg per 100g
 - % of Daily Need: 107%
4. Lentils
 - Tryptophan content: 180 mg per 100g
 - % of Daily Need: 64%
5. Quinoa
 - Tryptophan content: 100 mg per 100g
 - % of Daily Need: 36%

Discover Tryptophan benefits, top sources for vegans and carnivores and their Tryptophan content per 100g.

Tryptophan: Benefits and Foods High in Tryptophan

What is Tryptophan?

Benefits of Tryptophan

Daily Recommended Value (DRV) for Tryptophan

Foods High in Tryptophan

Top Sources of Tryptophan for Carnivores

Top Sources of Tryptophan for Vegans