6. Milk
Dairy foods contain less tryptophan than other sources like meat and fish. However, the lack of tryptophan is made up with high essential amino acid content and calcium of course. Just 1 cup of reduced fat cow’s milk will give you 100 mg of amino acid. You might have to drink more milk if you want to maximize its tryptophan content. It can reach up to 570 mg depending on your intake.
7. Legumes
There are different types of legumes and all of them are perfect sources of tryptophan. Whether you like beans, peanuts, or lentils, you will see tons of benefits from eating them. You can get up to 576 mg of tryptophan for or 206% of your daily needs. You only need a cup to get 180 mg. Vitamin B and amino acids are also present in legumes.
