Did you know that lysine is a crucial nutrient for optimal health? It is one of the 20 amino acids the body needs. These amino acids, including lysine, are used to make proteins like muscles and connective tissues like tendons and ligaments. Lysine does more than that, though. Keep reading to discover why lysine is critical for your body, some top food sources, and how much you need to get every day.
What Is Lysine, and Why Is It Essential?
Amino acids are like the building blocks kids use. Rather than an unlimited number of shapes and sizes of blocks like kids get, the body uses only 20 of these amino acid blocks to create all of the proteins in the body. Of the 20 amino acids, nine — including lysine — are essential, meaning you must get them from your food. The other 11 amino acids can be made from the nine essential ones or from food sources. A food that contains all nine essential amino acids is a “complete protein.”
There are both animal and plant-based sources of lysine, so you have a variety of options to ensure you’re getting what your body needs. Let’s take a look at foods high in lysine.
What Are the Benefits of Lysine?
Supporting Protein Synthesis
Lysine is needed to build and repair proteins in the body. When thinking about proteins in the body, most people immediately think about muscles.
However, proteins are critical for other structures in the body, including connective tissues like tendons and ligaments and organs like the heart and liver.
Keratins, one component of hair, skin, and nails, are made of proteins. Proteins are also critical for immune function. They are a component of cytokines, antibodies, and tumor necrosis factor.
Reducing Cold Sores and Managing HSV
Many people use lysine to prevent or treat herpes simplex virus (HSV) or cold sores. However, research on using lysine supplements for cold sores is limited. Studies of lysine and cold sores have used various doses of lysine supplements to evaluate their effects on HSV. There is insufficient evidence to support food sources of lysine for the treatment of HSV.
Improving Calcium Absorption
Lysine increases calcium absorption, which may help increase bone density. Bone density is a measure of the calcium and other minerals in the bone. When bone density decreases, the risk of developing osteoporosis increases. Osteoporosis increases the risk of fractures.
A 2016 study showed bone health is linked to the availability of essential amino acids, including lysine. Amino acids become available to the body through digestion and absorption. Digestion breaks the amino acid chains in the proteins down to single molecules that are then absorbed into the body. Once they have been absorbed, the amino acids are used as building blocks for other components of the body.
Did you know that lysine is a crucial nutrient for optimal health? It is one of the 20 amino acids the body needs. These amino acids, including lysine, are used to make proteins like muscles and connective tissues like tendons and ligaments. Lysine does more than that, though. Keep reading to discover why lysine is critical for your body, some top food sources, and how much you need to get every day.
What Is Lysine, and Why Is It Essential?
Amino acids are like the building blocks kids use. Rather than an unlimited number of shapes and sizes of blocks like kids get, the body uses only 20 of these amino acid blocks to create all of the proteins in the body. Of the 20 amino acids, nine — including lysine — are essential, meaning you must get them from your food. The other 11 amino acids can be made from the nine essential ones or from food sources. A food that contains all nine essential amino acids is a “complete protein.”
There are both animal and plant-based sources of lysine, so you have a variety of options to ensure you’re getting what your body needs. Let’s take a look at foods high in lysine.
What Are the Benefits of Lysine?
Supporting Protein Synthesis
Lysine is needed to build and repair proteins in the body. When thinking about proteins in the body, most people immediately think about muscles.
However, proteins are critical for other structures in the body, including connective tissues like tendons and ligaments and organs like the heart and liver.
Keratins, one component of hair, skin, and nails, are made of proteins. Proteins are also critical for immune function. They are a component of cytokines, antibodies, and tumor necrosis factor.
Reducing Cold Sores and Managing HSV
Many people use lysine to prevent or treat herpes simplex virus (HSV) or cold sores. However, research on using lysine supplements for cold sores is limited. Studies of lysine and cold sores have used various doses of lysine supplements to evaluate their effects on HSV. There is insufficient evidence to support food sources of lysine for the treatment of HSV.
Improving Calcium Absorption
Lysine increases calcium absorption, which may help increase bone density. Bone density is a measure of the calcium and other minerals in the bone. When bone density decreases, the risk of developing osteoporosis increases. Osteoporosis increases the risk of fractures.
A 2016 study showed bone health is linked to the availability of essential amino acids, including lysine. Amino acids become available to the body through digestion and absorption. Digestion breaks the amino acid chains in the proteins down to single molecules that are then absorbed into the body. Once they have been absorbed, the amino acids are used as building blocks for other components of the body.
Did you know that lysine is a crucial nutrient for optimal health? It is one of the 20 amino acids the body needs. These amino acids, including lysine, are used to make proteins like muscles and connective tissues like tendons and ligaments. Lysine does more than that, though. Keep reading to discover why lysine is critical for your body, some top food sources, and how much you need to get every day.
What Is Lysine, and Why Is It Essential?
Amino acids are like the building blocks kids use. Rather than an unlimited number of shapes and sizes of blocks like kids get, the body uses only 20 of these amino acid blocks to create all of the proteins in the body. Of the 20 amino acids, nine — including lysine — are essential, meaning you must get them from your food. The other 11 amino acids can be made from the nine essential ones or from food sources. A food that contains all nine essential amino acids is a “complete protein.”
There are both animal and plant-based sources of lysine, so you have a variety of options to ensure you’re getting what your body needs. Let’s take a look at foods high in lysine.
What Are the Benefits of Lysine?
Supporting Protein Synthesis
Lysine is needed to build and repair proteins in the body. When thinking about proteins in the body, most people immediately think about muscles.
However, proteins are critical for other structures in the body, including connective tissues like tendons and ligaments and organs like the heart and liver.
Keratins, one component of hair, skin, and nails, are made of proteins. Proteins are also critical for immune function. They are a component of cytokines, antibodies, and tumor necrosis factor.
Reducing Cold Sores and Managing HSV
Many people use lysine to prevent or treat herpes simplex virus (HSV) or cold sores. However, research on using lysine supplements for cold sores is limited. Studies of lysine and cold sores have used various doses of lysine supplements to evaluate their effects on HSV. There is insufficient evidence to support food sources of lysine for the treatment of HSV.
Improving Calcium Absorption
Lysine increases calcium absorption, which may help increase bone density. Bone density is a measure of the calcium and other minerals in the bone. When bone density decreases, the risk of developing osteoporosis increases. Osteoporosis increases the risk of fractures.
A 2016 study showed bone health is linked to the availability of essential amino acids, including lysine. Amino acids become available to the body through digestion and absorption. Digestion breaks the amino acid chains in the proteins down to single molecules that are then absorbed into the body. Once they have been absorbed, the amino acids are used as building blocks for other components of the body.
Did you know that lysine is a crucial nutrient for optimal health? It is one of the 20 amino acids the body needs. These amino acids, including lysine, are used to make proteins like muscles and connective tissues like tendons and ligaments. Lysine does more than that, though. Keep reading to discover why lysine is critical for your body, some top food sources, and how much you need to get every day.
What Is Lysine, and Why Is It Essential?
Amino acids are like the building blocks kids use. Rather than an unlimited number of shapes and sizes of blocks like kids get, the body uses only 20 of these amino acid blocks to create all of the proteins in the body. Of the 20 amino acids, nine — including lysine — are essential, meaning you must get them from your food. The other 11 amino acids can be made from the nine essential ones or from food sources. A food that contains all nine essential amino acids is a “complete protein.”
There are both animal and plant-based sources of lysine, so you have a variety of options to ensure you’re getting what your body needs. Let’s take a look at foods high in lysine.
What Are the Benefits of Lysine?
Supporting Protein Synthesis
Lysine is needed to build and repair proteins in the body. When thinking about proteins in the body, most people immediately think about muscles.
However, proteins are critical for other structures in the body, including connective tissues like tendons and ligaments and organs like the heart and liver.
Keratins, one component of hair, skin, and nails, are made of proteins. Proteins are also critical for immune function. They are a component of cytokines, antibodies, and tumor necrosis factor.
Reducing Cold Sores and Managing HSV
Many people use lysine to prevent or treat herpes simplex virus (HSV) or cold sores. However, research on using lysine supplements for cold sores is limited. Studies of lysine and cold sores have used various doses of lysine supplements to evaluate their effects on HSV. There is insufficient evidence to support food sources of lysine for the treatment of HSV.
Improving Calcium Absorption
Lysine increases calcium absorption, which may help increase bone density. Bone density is a measure of the calcium and other minerals in the bone. When bone density decreases, the risk of developing osteoporosis increases. Osteoporosis increases the risk of fractures.
A 2016 study showed bone health is linked to the availability of essential amino acids, including lysine. Amino acids become available to the body through digestion and absorption. Digestion breaks the amino acid chains in the proteins down to single molecules that are then absorbed into the body. Once they have been absorbed, the amino acids are used as building blocks for other components of the body.
Did you know that lysine is a crucial nutrient for optimal health? It is one of the 20 amino acids the body needs. These amino acids, including lysine, are used to make proteins like muscles and connective tissues like tendons and ligaments. Lysine does more than that, though. Keep reading to discover why lysine is critical for your body, some top food sources, and how much you need to get every day.
What Is Lysine, and Why Is It Essential?
Amino acids are like the building blocks kids use. Rather than an unlimited number of shapes and sizes of blocks like kids get, the body uses only 20 of these amino acid blocks to create all of the proteins in the body. Of the 20 amino acids, nine — including lysine — are essential, meaning you must get them from your food. The other 11 amino acids can be made from the nine essential ones or from food sources. A food that contains all nine essential amino acids is a “complete protein.”
There are both animal and plant-based sources of lysine, so you have a variety of options to ensure you’re getting what your body needs. Let’s take a look at foods high in lysine.
What Are the Benefits of Lysine?
Supporting Protein Synthesis
Lysine is needed to build and repair proteins in the body. When thinking about proteins in the body, most people immediately think about muscles.
However, proteins are critical for other structures in the body, including connective tissues like tendons and ligaments and organs like the heart and liver.
Keratins, one component of hair, skin, and nails, are made of proteins. Proteins are also critical for immune function. They are a component of cytokines, antibodies, and tumor necrosis factor.
Reducing Cold Sores and Managing HSV
Many people use lysine to prevent or treat herpes simplex virus (HSV) or cold sores. However, research on using lysine supplements for cold sores is limited. Studies of lysine and cold sores have used various doses of lysine supplements to evaluate their effects on HSV. There is insufficient evidence to support food sources of lysine for the treatment of HSV.
Improving Calcium Absorption
Lysine increases calcium absorption, which may help increase bone density. Bone density is a measure of the calcium and other minerals in the bone. When bone density decreases, the risk of developing osteoporosis increases. Osteoporosis increases the risk of fractures.
A 2016 study showed bone health is linked to the availability of essential amino acids, including lysine. Amino acids become available to the body through digestion and absorption. Digestion breaks the amino acid chains in the proteins down to single molecules that are then absorbed into the body. Once they have been absorbed, the amino acids are used as building blocks for other components of the body.
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Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Top 11 Foods High in Lysine
1. Meat and Poultry
Animal proteins, especially beef, pork, and poultry, are high in lysine. This makes sense because animal-based proteins are composed of the same amino acids our bodies need. Including three ounces of lean sirloin beef on a salad provides 2.16 grams of lysine while three ounces of grilled chicken breast provides 2.5 grams.
2. Fish
Many fish are rich in lysine, making them ideal additions to your weekly meal plan. Salmon, tuna, and sardines are good sources of lysine. As a bonus, salmon and tuna are high in Omega-3 fatty acids, providing additional health benefits.
3. Eggs
Eggs provide a nutrient-dense, versatile, complete protein that includes all nine essential amino acids, including lysine. Lysine is distributed throughout the egg in the yolk and the white. The American Heart Association suggests that one whole egg a day, or two egg whites, can be part of a healthy diet.
4. Dairy Products
Dairy products, including milk, yogurts, and cheese, provide lysine, calcium, and Vitamin D, making them an all-around good choice for bone health. If cow-based milk isn’t an option, then almond, soy, and hemp milk provide lysine in appropriate amounts to meet your daily needs.
5. Legumes
If you’re looking for plant-based sources of lysine, then legumes are a good choice. Lentils, chickpeas, black beans, and soybeans provide substantial amounts of lysine. They are easy to include in soups, salads, and side dishes.
6. Quinoa
Another plant-based protein option is quinoa. This nutrient-dense seed provides lysine and the other eight essential amino acids. Quinoa is versatile and can be made into a sweet breakfast porridge or a savory salad.
7. Nuts and Seeds
Nuts and seeds are an easy way to add plant-based sources of lysine to meals and snacks. Almonds, pistachios, and sunflower seeds are all good choices. They also provide healthy fats, fiber, and vitamins and minerals. You can sprinkle them on your morning yogurt or a salad or grab a palm-full as an on-the-go snack.
8. Avocado
In addition to lysine, avocados have heart-healthy monounsaturated fats, fiber, and essential vitamins. Avocado can be mashed on toast to start your morning, served as guacamole as an appetizer or snack, or put on top of a salad to add some creaminess.
9. Soy-Based Products
Soy-based products, including tofu, edamame, and soy milk, can help you meet your daily lysine needs. They are also rich in fiber, vitamins, and minerals. Silken tofu can be added to smoothies, while firm tofu is perfect for a stir-fry. Edamame is a great snack or an addition to a salad.
10. Spirulina
Spirulina is a nutrient-dense blue-green algae usually found in powder or tablet form. It is a concentrated source of lysine, vitamins and minerals, and antioxidants. The powder form is easy to add to smoothies, juices, or yogurt.
11. Potatoes
Including potatoes in your diet is another way to get lysine-rich food. Potatoes also provide fiber and Vitamin C. Potatoes are a versatile vegetable that can be mashed, baked, or sliced into discs or spears and roasted.
How Much Lysine Do You Need Per Day?
Adults need 30 mg per kg or 13.6 mg per pound of body weight of lysine each day. A 150-pound person would need about 2000 mg, or 2 grams, of lysine daily. This amount is easily met through the following foods:
One large egg provides 0.456 grams
Half of an avocado provides 0.447 grams
Three ounces of lean sirloin (steak) provides 2.16 grams
Three ounces of grilled chicken breast provides 2.5 grams
Three ounces of raw Atlantic salmon provides 1.55 grams
One cup of chickpeas provides 2.76 grams
One cup of cooked quinoa provides 0.442 grams
Most people get enough lysine in their diet without needing supplementation, and there is currently no upper limit for lysine in humans.
Can Anything Block Lysine Absorption?
Arginine, another amino acid, and lysine share the same absorption pathway. This means that if you overconsume arginine, it could limit how much lysine is absorbed. Arginine is found in many of the same foods as lysine. Unless you take an arginine supplement, you should not be concerned about limited lysine absorption.
How a Season Dietitian Can Help You Optimize Your Lysine Intake
If you want personalized nutrition advice to maximize your health and ensure your protein and lysine needs are covered, a Season Dietitian can help! Your dietitian will work with you to create a personalized meal plan that provides sufficient protein and amino acids, including lysine, designed to support immune function, calcium absorption, and lean muscle maintenance. They’ll also provide tips to optimize your intake of calcium, vitamin D, and other key bone-building nutrients. Get started with one of our expert dietitians today!
Top 11 Foods High in Lysine
1. Meat and Poultry
Animal proteins, especially beef, pork, and poultry, are high in lysine. This makes sense because animal-based proteins are composed of the same amino acids our bodies need. Including three ounces of lean sirloin beef on a salad provides 2.16 grams of lysine while three ounces of grilled chicken breast provides 2.5 grams.
2. Fish
Many fish are rich in lysine, making them ideal additions to your weekly meal plan. Salmon, tuna, and sardines are good sources of lysine. As a bonus, salmon and tuna are high in Omega-3 fatty acids, providing additional health benefits.
3. Eggs
Eggs provide a nutrient-dense, versatile, complete protein that includes all nine essential amino acids, including lysine. Lysine is distributed throughout the egg in the yolk and the white. The American Heart Association suggests that one whole egg a day, or two egg whites, can be part of a healthy diet.
4. Dairy Products
Dairy products, including milk, yogurts, and cheese, provide lysine, calcium, and Vitamin D, making them an all-around good choice for bone health. If cow-based milk isn’t an option, then almond, soy, and hemp milk provide lysine in appropriate amounts to meet your daily needs.
5. Legumes
If you’re looking for plant-based sources of lysine, then legumes are a good choice. Lentils, chickpeas, black beans, and soybeans provide substantial amounts of lysine. They are easy to include in soups, salads, and side dishes.
6. Quinoa
Another plant-based protein option is quinoa. This nutrient-dense seed provides lysine and the other eight essential amino acids. Quinoa is versatile and can be made into a sweet breakfast porridge or a savory salad.
7. Nuts and Seeds
Nuts and seeds are an easy way to add plant-based sources of lysine to meals and snacks. Almonds, pistachios, and sunflower seeds are all good choices. They also provide healthy fats, fiber, and vitamins and minerals. You can sprinkle them on your morning yogurt or a salad or grab a palm-full as an on-the-go snack.
8. Avocado
In addition to lysine, avocados have heart-healthy monounsaturated fats, fiber, and essential vitamins. Avocado can be mashed on toast to start your morning, served as guacamole as an appetizer or snack, or put on top of a salad to add some creaminess.
9. Soy-Based Products
Soy-based products, including tofu, edamame, and soy milk, can help you meet your daily lysine needs. They are also rich in fiber, vitamins, and minerals. Silken tofu can be added to smoothies, while firm tofu is perfect for a stir-fry. Edamame is a great snack or an addition to a salad.
10. Spirulina
Spirulina is a nutrient-dense blue-green algae usually found in powder or tablet form. It is a concentrated source of lysine, vitamins and minerals, and antioxidants. The powder form is easy to add to smoothies, juices, or yogurt.
11. Potatoes
Including potatoes in your diet is another way to get lysine-rich food. Potatoes also provide fiber and Vitamin C. Potatoes are a versatile vegetable that can be mashed, baked, or sliced into discs or spears and roasted.
How Much Lysine Do You Need Per Day?
Adults need 30 mg per kg or 13.6 mg per pound of body weight of lysine each day. A 150-pound person would need about 2000 mg, or 2 grams, of lysine daily. This amount is easily met through the following foods:
One large egg provides 0.456 grams
Half of an avocado provides 0.447 grams
Three ounces of lean sirloin (steak) provides 2.16 grams
Three ounces of grilled chicken breast provides 2.5 grams
Three ounces of raw Atlantic salmon provides 1.55 grams
One cup of chickpeas provides 2.76 grams
One cup of cooked quinoa provides 0.442 grams
Most people get enough lysine in their diet without needing supplementation, and there is currently no upper limit for lysine in humans.
Can Anything Block Lysine Absorption?
Arginine, another amino acid, and lysine share the same absorption pathway. This means that if you overconsume arginine, it could limit how much lysine is absorbed. Arginine is found in many of the same foods as lysine. Unless you take an arginine supplement, you should not be concerned about limited lysine absorption.
How a Season Dietitian Can Help You Optimize Your Lysine Intake
If you want personalized nutrition advice to maximize your health and ensure your protein and lysine needs are covered, a Season Dietitian can help! Your dietitian will work with you to create a personalized meal plan that provides sufficient protein and amino acids, including lysine, designed to support immune function, calcium absorption, and lean muscle maintenance. They’ll also provide tips to optimize your intake of calcium, vitamin D, and other key bone-building nutrients. Get started with one of our expert dietitians today!
Top 11 Foods High in Lysine
1. Meat and Poultry
Animal proteins, especially beef, pork, and poultry, are high in lysine. This makes sense because animal-based proteins are composed of the same amino acids our bodies need. Including three ounces of lean sirloin beef on a salad provides 2.16 grams of lysine while three ounces of grilled chicken breast provides 2.5 grams.
2. Fish
Many fish are rich in lysine, making them ideal additions to your weekly meal plan. Salmon, tuna, and sardines are good sources of lysine. As a bonus, salmon and tuna are high in Omega-3 fatty acids, providing additional health benefits.
3. Eggs
Eggs provide a nutrient-dense, versatile, complete protein that includes all nine essential amino acids, including lysine. Lysine is distributed throughout the egg in the yolk and the white. The American Heart Association suggests that one whole egg a day, or two egg whites, can be part of a healthy diet.
4. Dairy Products
Dairy products, including milk, yogurts, and cheese, provide lysine, calcium, and Vitamin D, making them an all-around good choice for bone health. If cow-based milk isn’t an option, then almond, soy, and hemp milk provide lysine in appropriate amounts to meet your daily needs.
5. Legumes
If you’re looking for plant-based sources of lysine, then legumes are a good choice. Lentils, chickpeas, black beans, and soybeans provide substantial amounts of lysine. They are easy to include in soups, salads, and side dishes.
6. Quinoa
Another plant-based protein option is quinoa. This nutrient-dense seed provides lysine and the other eight essential amino acids. Quinoa is versatile and can be made into a sweet breakfast porridge or a savory salad.
7. Nuts and Seeds
Nuts and seeds are an easy way to add plant-based sources of lysine to meals and snacks. Almonds, pistachios, and sunflower seeds are all good choices. They also provide healthy fats, fiber, and vitamins and minerals. You can sprinkle them on your morning yogurt or a salad or grab a palm-full as an on-the-go snack.
8. Avocado
In addition to lysine, avocados have heart-healthy monounsaturated fats, fiber, and essential vitamins. Avocado can be mashed on toast to start your morning, served as guacamole as an appetizer or snack, or put on top of a salad to add some creaminess.
9. Soy-Based Products
Soy-based products, including tofu, edamame, and soy milk, can help you meet your daily lysine needs. They are also rich in fiber, vitamins, and minerals. Silken tofu can be added to smoothies, while firm tofu is perfect for a stir-fry. Edamame is a great snack or an addition to a salad.
10. Spirulina
Spirulina is a nutrient-dense blue-green algae usually found in powder or tablet form. It is a concentrated source of lysine, vitamins and minerals, and antioxidants. The powder form is easy to add to smoothies, juices, or yogurt.
11. Potatoes
Including potatoes in your diet is another way to get lysine-rich food. Potatoes also provide fiber and Vitamin C. Potatoes are a versatile vegetable that can be mashed, baked, or sliced into discs or spears and roasted.
How Much Lysine Do You Need Per Day?
Adults need 30 mg per kg or 13.6 mg per pound of body weight of lysine each day. A 150-pound person would need about 2000 mg, or 2 grams, of lysine daily. This amount is easily met through the following foods:
One large egg provides 0.456 grams
Half of an avocado provides 0.447 grams
Three ounces of lean sirloin (steak) provides 2.16 grams
Three ounces of grilled chicken breast provides 2.5 grams
Three ounces of raw Atlantic salmon provides 1.55 grams
One cup of chickpeas provides 2.76 grams
One cup of cooked quinoa provides 0.442 grams
Most people get enough lysine in their diet without needing supplementation, and there is currently no upper limit for lysine in humans.
Can Anything Block Lysine Absorption?
Arginine, another amino acid, and lysine share the same absorption pathway. This means that if you overconsume arginine, it could limit how much lysine is absorbed. Arginine is found in many of the same foods as lysine. Unless you take an arginine supplement, you should not be concerned about limited lysine absorption.
How a Season Dietitian Can Help You Optimize Your Lysine Intake
If you want personalized nutrition advice to maximize your health and ensure your protein and lysine needs are covered, a Season Dietitian can help! Your dietitian will work with you to create a personalized meal plan that provides sufficient protein and amino acids, including lysine, designed to support immune function, calcium absorption, and lean muscle maintenance. They’ll also provide tips to optimize your intake of calcium, vitamin D, and other key bone-building nutrients. Get started with one of our expert dietitians today!
Top 11 Foods High in Lysine
1. Meat and Poultry
Animal proteins, especially beef, pork, and poultry, are high in lysine. This makes sense because animal-based proteins are composed of the same amino acids our bodies need. Including three ounces of lean sirloin beef on a salad provides 2.16 grams of lysine while three ounces of grilled chicken breast provides 2.5 grams.
2. Fish
Many fish are rich in lysine, making them ideal additions to your weekly meal plan. Salmon, tuna, and sardines are good sources of lysine. As a bonus, salmon and tuna are high in Omega-3 fatty acids, providing additional health benefits.
3. Eggs
Eggs provide a nutrient-dense, versatile, complete protein that includes all nine essential amino acids, including lysine. Lysine is distributed throughout the egg in the yolk and the white. The American Heart Association suggests that one whole egg a day, or two egg whites, can be part of a healthy diet.
4. Dairy Products
Dairy products, including milk, yogurts, and cheese, provide lysine, calcium, and Vitamin D, making them an all-around good choice for bone health. If cow-based milk isn’t an option, then almond, soy, and hemp milk provide lysine in appropriate amounts to meet your daily needs.
5. Legumes
If you’re looking for plant-based sources of lysine, then legumes are a good choice. Lentils, chickpeas, black beans, and soybeans provide substantial amounts of lysine. They are easy to include in soups, salads, and side dishes.
6. Quinoa
Another plant-based protein option is quinoa. This nutrient-dense seed provides lysine and the other eight essential amino acids. Quinoa is versatile and can be made into a sweet breakfast porridge or a savory salad.
7. Nuts and Seeds
Nuts and seeds are an easy way to add plant-based sources of lysine to meals and snacks. Almonds, pistachios, and sunflower seeds are all good choices. They also provide healthy fats, fiber, and vitamins and minerals. You can sprinkle them on your morning yogurt or a salad or grab a palm-full as an on-the-go snack.
8. Avocado
In addition to lysine, avocados have heart-healthy monounsaturated fats, fiber, and essential vitamins. Avocado can be mashed on toast to start your morning, served as guacamole as an appetizer or snack, or put on top of a salad to add some creaminess.
9. Soy-Based Products
Soy-based products, including tofu, edamame, and soy milk, can help you meet your daily lysine needs. They are also rich in fiber, vitamins, and minerals. Silken tofu can be added to smoothies, while firm tofu is perfect for a stir-fry. Edamame is a great snack or an addition to a salad.
10. Spirulina
Spirulina is a nutrient-dense blue-green algae usually found in powder or tablet form. It is a concentrated source of lysine, vitamins and minerals, and antioxidants. The powder form is easy to add to smoothies, juices, or yogurt.
11. Potatoes
Including potatoes in your diet is another way to get lysine-rich food. Potatoes also provide fiber and Vitamin C. Potatoes are a versatile vegetable that can be mashed, baked, or sliced into discs or spears and roasted.
How Much Lysine Do You Need Per Day?
Adults need 30 mg per kg or 13.6 mg per pound of body weight of lysine each day. A 150-pound person would need about 2000 mg, or 2 grams, of lysine daily. This amount is easily met through the following foods:
One large egg provides 0.456 grams
Half of an avocado provides 0.447 grams
Three ounces of lean sirloin (steak) provides 2.16 grams
Three ounces of grilled chicken breast provides 2.5 grams
Three ounces of raw Atlantic salmon provides 1.55 grams
One cup of chickpeas provides 2.76 grams
One cup of cooked quinoa provides 0.442 grams
Most people get enough lysine in their diet without needing supplementation, and there is currently no upper limit for lysine in humans.
Can Anything Block Lysine Absorption?
Arginine, another amino acid, and lysine share the same absorption pathway. This means that if you overconsume arginine, it could limit how much lysine is absorbed. Arginine is found in many of the same foods as lysine. Unless you take an arginine supplement, you should not be concerned about limited lysine absorption.
How a Season Dietitian Can Help You Optimize Your Lysine Intake
If you want personalized nutrition advice to maximize your health and ensure your protein and lysine needs are covered, a Season Dietitian can help! Your dietitian will work with you to create a personalized meal plan that provides sufficient protein and amino acids, including lysine, designed to support immune function, calcium absorption, and lean muscle maintenance. They’ll also provide tips to optimize your intake of calcium, vitamin D, and other key bone-building nutrients. Get started with one of our expert dietitians today!
Top 11 Foods High in Lysine
1. Meat and Poultry
Animal proteins, especially beef, pork, and poultry, are high in lysine. This makes sense because animal-based proteins are composed of the same amino acids our bodies need. Including three ounces of lean sirloin beef on a salad provides 2.16 grams of lysine while three ounces of grilled chicken breast provides 2.5 grams.
2. Fish
Many fish are rich in lysine, making them ideal additions to your weekly meal plan. Salmon, tuna, and sardines are good sources of lysine. As a bonus, salmon and tuna are high in Omega-3 fatty acids, providing additional health benefits.
3. Eggs
Eggs provide a nutrient-dense, versatile, complete protein that includes all nine essential amino acids, including lysine. Lysine is distributed throughout the egg in the yolk and the white. The American Heart Association suggests that one whole egg a day, or two egg whites, can be part of a healthy diet.
4. Dairy Products
Dairy products, including milk, yogurts, and cheese, provide lysine, calcium, and Vitamin D, making them an all-around good choice for bone health. If cow-based milk isn’t an option, then almond, soy, and hemp milk provide lysine in appropriate amounts to meet your daily needs.
5. Legumes
If you’re looking for plant-based sources of lysine, then legumes are a good choice. Lentils, chickpeas, black beans, and soybeans provide substantial amounts of lysine. They are easy to include in soups, salads, and side dishes.
6. Quinoa
Another plant-based protein option is quinoa. This nutrient-dense seed provides lysine and the other eight essential amino acids. Quinoa is versatile and can be made into a sweet breakfast porridge or a savory salad.
7. Nuts and Seeds
Nuts and seeds are an easy way to add plant-based sources of lysine to meals and snacks. Almonds, pistachios, and sunflower seeds are all good choices. They also provide healthy fats, fiber, and vitamins and minerals. You can sprinkle them on your morning yogurt or a salad or grab a palm-full as an on-the-go snack.
8. Avocado
In addition to lysine, avocados have heart-healthy monounsaturated fats, fiber, and essential vitamins. Avocado can be mashed on toast to start your morning, served as guacamole as an appetizer or snack, or put on top of a salad to add some creaminess.
9. Soy-Based Products
Soy-based products, including tofu, edamame, and soy milk, can help you meet your daily lysine needs. They are also rich in fiber, vitamins, and minerals. Silken tofu can be added to smoothies, while firm tofu is perfect for a stir-fry. Edamame is a great snack or an addition to a salad.
10. Spirulina
Spirulina is a nutrient-dense blue-green algae usually found in powder or tablet form. It is a concentrated source of lysine, vitamins and minerals, and antioxidants. The powder form is easy to add to smoothies, juices, or yogurt.
11. Potatoes
Including potatoes in your diet is another way to get lysine-rich food. Potatoes also provide fiber and Vitamin C. Potatoes are a versatile vegetable that can be mashed, baked, or sliced into discs or spears and roasted.
How Much Lysine Do You Need Per Day?
Adults need 30 mg per kg or 13.6 mg per pound of body weight of lysine each day. A 150-pound person would need about 2000 mg, or 2 grams, of lysine daily. This amount is easily met through the following foods:
One large egg provides 0.456 grams
Half of an avocado provides 0.447 grams
Three ounces of lean sirloin (steak) provides 2.16 grams
Three ounces of grilled chicken breast provides 2.5 grams
Three ounces of raw Atlantic salmon provides 1.55 grams
One cup of chickpeas provides 2.76 grams
One cup of cooked quinoa provides 0.442 grams
Most people get enough lysine in their diet without needing supplementation, and there is currently no upper limit for lysine in humans.
Can Anything Block Lysine Absorption?
Arginine, another amino acid, and lysine share the same absorption pathway. This means that if you overconsume arginine, it could limit how much lysine is absorbed. Arginine is found in many of the same foods as lysine. Unless you take an arginine supplement, you should not be concerned about limited lysine absorption.
How a Season Dietitian Can Help You Optimize Your Lysine Intake
If you want personalized nutrition advice to maximize your health and ensure your protein and lysine needs are covered, a Season Dietitian can help! Your dietitian will work with you to create a personalized meal plan that provides sufficient protein and amino acids, including lysine, designed to support immune function, calcium absorption, and lean muscle maintenance. They’ll also provide tips to optimize your intake of calcium, vitamin D, and other key bone-building nutrients. Get started with one of our expert dietitians today!
