30 Vegan Foods High In Lysine: The Most Efficient Sources
Lysine is a form of an essential amino acid that has been reported to offer several benefits, including improved blood sugar control, increased collagen synthesis, anxiety and stress management, and faster wound healing.
However, our bodies cannot produce lysine on their own. Hence, we must get it from our diet or supplements.
Depending on what you’re utilizing lysine for, different dosages are advised. The usual recommended daily intake for lysine is 1,000 mg.
If you prefer a more precise dosage recommendation, you should try to consume 5.5 mg of lysine per pound of body weight (12 mg per kilogram of body weight).
In this article, we will share the best plant lysine sources for vegans and people who stick to a plant-based diet.
After finding out the best vegan lysine sources, you can read about the evidence-backed benefits of lysine and how it can protect you against several diseases.
Vegan Lysine Food Sources
Although non-vegan products such as eggs, fish, meat, and dairy are best known for their high lysine content, fortunately, there are plenty of plant-based sources as well.
Vegan foods that provide a high amount of lysine include:
- Seaweeds: Spirulina, laver, wakame, etc
- Vital wheat gluten: Most commonly used to make seitan
- Soy and soy products: Soy, edamame, various tofu types, tempeh
- Legumes: Lentils, beans, chickpeas, peanuts, etc
- Nuts: Pistachio, cashew, almonds, brazil nut
- Seeds: Pumpkin seeds, hemp seeds, chia seeds, flaxseed, sesame seeds, etc
- Leafy greens: Spinach, watercress, Swiss chard, etc
- Grains: Oats, buckwheat groats, rye, etc
We’ve ranked high-lysine food sources in two ways:
- Lysine content per 100 grams
- Lysine content pre 100 kcal
Plant-Based Lysine Food Sources per 100 g
In the following table, you can find the 30 foods with the highest amount of lysine per 100 grams.
|Food||Lysine per 100 grams|
|Vital wheat gluten||1.05|
Plant-Based Lysine Food Sources per 100 kcal
People often prefer a list ranked by the energy foods provide, and find these lists more actionable and useful.
That’s why we created a list of 30 lysine-rich foods, ranked by 100 calories this time.
|Food||Lysine (g) per 100 kcal|
|Vital wheat gluten||0.28|
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
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