12 Foods High in Tyrosine, and Why You Need This Amino Acid

12 Foods High in Tyrosine, and Why You Need This Amino Acid

12 Foods High in Tyrosine, and Why You Need This Amino Acid
Everyday Health
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Updated on August 6, 2025
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If you've been sleep-deprived lately and are yearning to feel more alert, tyrosine-rich foods may help. Tyrosine (also known as L-tyrosine) is an amino acid that produces dopamine, which helps keep your brain alert and your memory sharp.

Your body naturally makes some tyrosine from another amino acid called phenylalanine, but you can also get it directly from protein-rich foods.

 Below, find the best food sources of tyrosine, plus everything you need to know about this amino acid.

How Much Tyrosine Do You Need per Day?

The reference dietary intake (RDI) for tyrosine and phenylalanine combined is 11 milligrams (mg) per pound (lb) of body weight (or 25 mg per kilogram [kg] of body weight), according to MyFoodData.

So if you eat these amino acids equally, you should aim for 5.5 mg of tyrosine per pound of body weight (or 12.5 mg per kg of body weight). That means that a person who weighs 154 lb (or 70 kg) should get 875 mg of tyrosine per day.

Check out this list of foods high in L-tyrosine below. Note that the RDI percentages are based on an RDI of 875 mg of tyrosine per day.

Foods High in Tyrosine

1. Skirt Steak

2,174 mg; 248 percent of RDI

Skirt steak is a complete protein because it contains all nine essential amino acids. It's also one of the best food sources of tyrosine, with 248 percent of the RDI in a 6 ounce (oz) grilled steak.

Skirt steak is high in protein (with 49 g per serving), but it's also got 52 percent of the daily value (DV) for saturated fat.

 For a leaner cut of steak that still contains plenty of tyrosine, choose flank steak.

2. Lean Pork Chops

2,088 mg; 239 percent of RDI

Pork chops also top the list of tyrosine foods, providing 239 percent of the RDI in a 6 oz cooked serving. In addition, they're higher in protein (with 52.7 g per serving) and much lower in saturated fat (20 percent of the DV) than skirt steak.

3. Sockeye Salmon

2,052 mg; 235 percent of RDI

Sockeye salmon is high in fat, but most of that fat comes from healthy, unsaturated fats — specifically omega-3 fatty acids. Along with healthy fats, salmon is an excellent source of vitamin D, niacin, selenium, and vitamins B6 and B12. A 6 oz fillet of cooked sockeye salmon has 45 g of protein and 235 percent of the RDI for tyrosine.

4. Lean Ground Turkey

1,907 mg; 218 percent of RDI

Ground turkey sometimes gets overlooked, but this high-quality protein source is extremely versatile, affordable, and quick to prepare. You can throw it in just about anything from turkey burgers to an enchilada casserole to a breakfast scramble.

A 6 oz serving of fat-free cooked turkey gives you 218 percent of the RDI for tyrosine and over 53 g of protein. It's also rich in selenium, phosphorus, zinc, and choline.

5. Firm Tofu

1,767 mg; 202 percent of RDI

Tofu is a popular plant-based meat alternative because it's nutrient-rich, has almost as much protein as meat, and is a complete protein.

One cup of tofu has 202 percent of the RDI for tyrosine, 43.5 g of protein and 21 percent of the DV for fiber. Tofu is also an excellent source of calcium (providing 132 percent of the DV), selenium, iron, zinc, and magnesium.

6. Skim Milk

833 mg; 95 percent of RDI

You may have grown up hearing and seeing the "Got milk?” slogan, so you'll be relieved to learn that milk is a high-quality protein with ample amounts of all nine essential amino acids.

The number of milk choices at the grocery store can be confusing, but all cow's milks have nearly the same amount of tyrosine. Skim milk contains the most, providing 95 percent of the RDI for tyrosine in a 16 oz serving.

7. Ricotta Cheese

739 mg; 84 percent of RDI

Creamy ricotta cheese is the star of delicious and hearty dishes like stuffed shells or lasagna. A ½ cup serving of low-fat ricotta cheese contributes 84 percent of the RDI for tyrosine. Ricotta is a great source of calcium, phosphorus, vitamins A and B12, riboflavin, and zinc.

 But this creamy cheese is also high in saturated fat, with about 31 percent of the DV per serving for half a cup.

8. Yogurt

649 mg; 74 percent of RDI

Like other dairy products on this list, yogurt is one of the top sources of tyrosine. A 1 cup serving of plain, low-fat yogurt provides 74 percent of the RDI for tyrosine.

Try pairing low-fat, plain yogurt with chopped dates, walnuts, and banana slices for a filling snack or breakfast.

9. Lentils

477 mg; 55 percent of RDI

Lentils are one of the best vegan foods high in protein, and 1 cup of cooked lentils provides 55 percent of the RDI for tyrosine and 17.9 g of protein.

Not only are lentils a great plant-based protein option, but they are high in fiber (with 56 percent of the DV per serving) and many nutrients, including iron, phosphorus, zinc, copper, and manganese.

10. Black Beans

430 mg; 49 percent of RDI

Black beans are incredibly affordable, versatile, and rich in nutrients. Like other legumes, they're high in plant-based protein and fiber, providing 53 percent of the DV for fiber and 15.2 g of protein per 1 cup of cooked beans. Black beans are an excellent source of tyrosine with 49 percent of the RDI per serving. They're also a great source of magnesium, copper, iron, potassium, and B vitamins such as thiamin and folate.

11. Pumpkin Seeds

306 mg; 35 percent of RDI

Thanks to their small size, pumpkin seeds, also known as pepitas, are wonderfully snackable. And with their fiber, protein, and healthy, unsaturated fat, they're quite satiating. A 1 oz handful of roasted pumpkin and squash seeds packs 35 percent of the RDI for tyrosine.

12. Wild Rice

277 mg; 32 percent of RDI

Wild rice has a nutty flavor and is usually mixed with other types of rice. One cooked cup of wild rice has 32 percent of the RDI for tyrosine.

 Try using wild rice for added crunch in salads, as a base for protein bowls, and as a side dish.

What Is Tyrosine?

Amino acids, like L-tyrosine, come together to form proteins. And the reverse comes into play: You eat foods that include proteins, and your body then breaks them back down into the original amino acids. The body then uses the amino acids to produce new proteins that play a part in important body functions, such as processing food, repairing tissue, and creating energy. They even help you grow, according to the National Library of Medicine.

Amino acids are considered essential, nonessential, or conditional. The differences lie in whether or not your body can produce these amino acids on its own. Your body can make amino acids considered nonessential, but needs to get essential amino acids from food. Tyrosine is a conditionally essential amino acid, meaning that your body can usually produce enough, but not if there's an illness or condition that's keeping it from doing so.

"Our bodies can break down proteins into amino acids, rearrange them and make L-tyrosine," says Isabel Maples, RDN, a dietitian in the Washington, DC, area and a spokesperson for the Academy of Nutrition and Dietetics. "Specifically, the amino acid phenylalanine can be made into L-tyrosine."

Tyrosine is essential for many of your body's functions, and without it, your body wouldn't be able to handle stress or make important hormones. It's involved in producing neurotransmitters, such as epinephrine, norepinephrine, and dopamine, that your body needs to combat stress.

Tyrosine also keeps your adrenal, thyroid, and pituitary glands functioning normally. These glands make hormones like the thyroid hormone, which helps regulate metabolism. And we need tyrosine to produce melanin, which helps determine the pigment of your hair and skin.

Tyrosine Supplements vs. Foods

One way to raise L-tyrosine levels would be to take supplements. But, "supplements can be pricey, and they don't make up for a balanced diet," Maples says. "Focus first on getting enough protein from a variety of sources."

She suggests eating nonmeat protein sources to boost L-tyrosine levels and watching saturated fat levels so you don't get too much. Consider:

  • Dairy foods (eat three servings a day of milk, yogurt, or cheese)
  • Seafood (eat fish or shellfish at least twice a week)
  • Dried beans, peas, and lentils
  • Eggs
  • Nuts and seeds

Do You Really Need More L-Tyrosine?

Though you could try to boost your intake of L-tyrosine, do you really need to? Research shows mixed results.

"Studies with L-tyrosine show some benefit on mental functions, such as memory and alertness during times of physical stress, like when people are exposed to extreme cold or are sleep-deprived," Maples says. "This is not the same as emotional stress, however."

One small study on just eight well-trained male soccer players showed that taking L-tyrosine didn’t help with exercise performance, Maples says.

 Meanwhile, the research around using tyrosine for depression is mixed.

When to Limit L-Tyrosine

Boosting L-tyrosine in your diet by eating more protein is generally safe, Maples says, but there are some exceptions.

Your body can make tyrosine if you get enough phenylalanine, an essential amino acid. But people with phenylketonuria (PKU), a rare metabolic disorder, can't eat foods high in phenylalanine and must take supplements. If you have PKU, it's crucial to know that many foods that contain tyrosine also have phenylalanine — and high-protein foods tend to be high in tyrosine.

"Babies in the U.S. and many other countries are tested for PKU right after birth," Maples says. "Treatment includes a diet low in phenylalanine through eliminating some foods with protein, so L-tyrosine supplements play an important role. Also, there are foods with L-tyrosine that are available via medical prescription."

Also, people with kidney disease often need to control their protein intake in order to protect their kidneys from overwork.

 If you have kidney disease, check with your physician before changing your diet.

The Takeaway

  • Tyrosine is an amino acid found in high-protein foods, and it helps produce dopamine in the brain.
  • Top sources of tyrosine include beef, pork, fish, poultry, milk, cheese, yogurt, beans, pumpkin seeds, lentils, and wild rice.
  • Unless you have a medical reason for limiting protein intake, you likely won’t need L-tyrosine supplements — and eating a nutritious diet that includes protein is all that you need to get the L-tyrosine you need.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Dopamine: The pathway to pleasure. Harvard Health Publishing.
  2. Should You Try an L-Tyrosine Supplement? A Look at Its Benefits and Side Effects. Cleveland Clinic. April 2023.
  3. Whitbread D. Top 10 Foods Highest in Tyrosine. MyFoodData. November 10, 2024.
  4. Beef, flank, steak, trimmed to 0" fat, select, cooked, broiled. MyFoodData.
  5. Fat Free Ground (Minced) Turkey. MyFoodData.
  6. Low Fat Yogurt. MyFoodData.
  7. Cooked Lentils (Boiled) (Mature Seeds). MyFoodData.
  8. Cooked Black Beans. MyFoodData.
  9. Amino Acids. National Library of Medicine. January 19, 2023.
  10. L-Tyrosine. PubChem.
  11. Donnan K et al. Tyrosine supplementation is ineffective in facilitating soccer players’ physical and cognitive performance during high-intensity intermittent exercise in hot conditions. PLoS One. January 2025.
  12. Phenylketonuria (PKU). Mayo Clinic. May 13, 2022.
  13. Healthy Eating for Adults with Chronic Kidney Disease. National Institute of Diabetes and Digestive and Kidney Diseases. January 2025.
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Alena Kharlamenko, MS, RD, CDN is a registered dietitian, nutrition communications consultant and recipe developer. She has contributed to Healthline and PlateJoy, and has been featured in national publications like Cooking Light, EatingWell, Everyday Health and Food Network. She loves sharing healthy, plant-forward recipes on her site, alenamenko.com

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