2. Raw Eggs
Eggs are rich in vitamin B2, B12, B6, and D, as well as copper, iron, and zinc. Raw eggs yield 2216 mg of lysine or 106% RDI per cup or per 243 grams. The level of lysine is lower in cooked eggs. You’ll get 20% RDI from a scrambled egg and 22% RDI from omelette, poached, hard boiled, and fried eggs.
3. Pumpkin Seeds
Pumpkin seeds help in bone formation, and prevention of insomnia, heart disease, and diabetes. They are packed with zinc, copper, and antioxidants. One cup or 64 grams of pumpkin seeds contains 887 mg or 42% RDI of lysine. Other seeds that also contain lysine are almonds with 8% RDI per ounce, sesame seeds with 9% RDI, flaxseeds with 11% RDI, watermelon seeds with 12% RDI, and sunflower seeds with 13% RDI.