4. Cooked Crab
This is rich in protein and omega-3 fatty acids. It’s also a good source of phosphorus, copper, and riboflavin. Crab is another food that is high in tryptophan. Every 3-ounces or 85 grams of crabs contain 281 mg or 100 RDI of tryptophan. Other shellfishes that contain tryptophan are scallops and oysters with 53% RDI, oysters with 64%, crayfish with 71%, lobster with 75%, prawns with 79%, clams with 87%, octopus with 101%, and spiny lobster with 112%.
5. Cooked Tuna
It’s best known for its rich omega 3-fatty acids, which lower cholesterol level and protect the heart. It also helps prevent inflammation and cancer, and helps boost the immune system. Every 3-ounces or 85 grams of tuna contain 285mg of tryptophan or 102% RDI. Other fishes that are rich in tryptophan are cod with 70% RDI per 3 ounces, haddock with 79%, mackerel with 88%, snapper with 89%, trout and rockfish with 90%, salmon with 98%, and halibut with 102%, all per 3 ounces.
