• Home
  • Guides
  • 30 Vegan Foods High In Methionine: The Most Efficient Sources

30 Vegan Foods High In Methionine: The Most Efficient Sources

Methionine is one of the essential amino acids, but plant-based sources are quite low in methionine compared to animal sources. In this article, we're sharing 30 plant-based sources that will help you get enough of this crucial nutrient.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 25, 2022.

Methionine is basically known as an amino acid that can help the body build proteins to make up the organs and tissues.

However, the benefits of methionine are not limited to the formation of proteins.

It also has several other special roles that make it one of the most vital nutrients needed for the optimum functioning of the body.

Here is a brief analysis of the health benefits associated with methionine and how this nutrient can help you stay fit and healthy.

Vegan Methionine Food Sources

Methionine is one of the essential amino acids, but plant-based sources are quite low in methionine compared to animal sources, so it’s important to pay attention to it and be sure to include methionine-rich food in your diet.

Vegan foods that provide a high amount of methionine include:

We’ve ranked high-methionine food sources in two ways:

  • Methionine content per 100 grams
  • Methionine content pre 100 kcal

Plant-Based Methionine Food Sources per 100 g

In the following table, you can find the 30 foods with the highest amount of methionine per 100 grams.

FoodMethionine (g) per 100 grams
Seaweed (dried)1.14
Brazil nut1.12
Vital wheat gluten0.98
Hemp seeds0.93
Chia seeds0.59
Sesame seeds0.59
Sunflower seeds0.494
Pumpkin seeds0.42
Pistachio nuts0.36
Pine nuts0.26
Rye grain0.15
Buckwheat groats0.15
Black beans0.13
Kidney beans0.13
Navy beans0.11
Mung bean0.08
Adzuki beans0.08

Plant-Based Methionine Food Sources per 100 kcal

Some people might 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 methionine-rich foods ranked by 100 calories.

FoodMethionine (g) per 100 calories
Vital wheat gluten0.26
Brazil nut0.17
Sesame seeds0.1
Sunflower seeds0.084
Hemp seeds0.17
Pumpkin seeds0.09
Rye grain0.05
Buckwheat groats0.04
Kidney beans0.1
Black beans0.1
Pistachio nuts0.06
Navy beans0.08
Adzuki beans0.06
Chia seeds0.12
Pine nuts0.04
Mung bean0.08
Lima beans0.06
Fava bean0.06

What Is Methionine?

Methionine is an amino acid that is needed by the body to repair and rebuild damaged tissue.

Methionine plays a key role in processing proteins and other compounds in the body. It is also required for the metabolism of fats and carbohydrates.

It is important to be aware of how methionine works and how it can help to maintain health and fitness so that the need to consume foods rich in this nutrient becomes clear.

What Are The Health Benefits of Methionine?

Produce Critical Molecules

One of the major functions of methionine is that it is needed for the production of important molecules.

It is involved in the formation of a sulfur-containing amino acid called cysteine, which is used by the body to build proteins.

Cysteine, in turn, can create a variety of molecules, such as proteins, taurine, glutathione, and S-adenosylmethionine, each of which comes with its own set of benefits and functions.

Glutathione is a powerful antioxidant that helps by stimulating the body’s defense mechanisms aimed at destroying harmful free radicals.

Glutathione also helps in the absorption of nutrients and supports the production of DNA.

Taurine, on the other hand, can maintain the health and functioning of the cells while S-adenosylmethionine participates in chemical reactions by transferring a part of itself to the cellular proteins and DNA.

This emphasizes the need to ensure you receive a sufficient supply of methionine so that the functions linked to these molecules can be carried out by the body in an efficient manner.

Supports Weight Loss

The ability of methionine to promote weight loss could be attributed to a substance called Creatine.

Creatine formed from methionine can improve the ability of a person to exercise thus allowing him or her to burn calories easily.

It can also promote fat-burning mechanisms by mobilizing the fat cells accumulated in the abdomen, thighs, and arms. This can improve the body’s muscle-to-fat ratio.

This means methionine can increase muscle mass while reducing the fatty tissues thus increasing the chances of achieving a well-sculpted body.

Supports Liver Functions

Methionine can be effective in preventing the development and progress of several liver diseases.

It has been found to restore healthy liver functions by protecting the hepatic cells against the damage caused by alcohol intake, toxic overload, and free radicals.

Methionine can also boost protein metabolism and speed up the healing of the liver tissues in patients with fatty liver disease and alcoholic hepatitis. These benefits of methionine can provide significant relief from the symptoms of liver diseases and even shorten the recovery period.

Also, as methionine is an antioxidant, it can help protect the body from the oxidative stress caused due to free radicals.

It can identify toxins like heavy metals, especially lead, and mercury, and eliminate them from the body. These properties of methionine have been found to prevent damage to the liver.

Prevents Colorectal Cancer

One of the most interesting functions of methionine is linked to its ability to support DNA methylation. It has the ability to get converted into a molecule called S-adenosylmethionine that can change the cellular DNA by adding a methyl group – formed of carbon and hydrogen atoms – to it.

The process of methylation, in turn, can lower the risk of several diseases including colorectal cancer marking the importance of methionine for the body.

Methionine can also produce an antioxidant effect and protect the healthy tissues of the colon and rectum against the damage caused by free radicals.

It may also lower inflammation in these tissues thus preventing the development of inflammatory bowel diseases like ulcerative colitis and Crohn’s disease, which are the common risk factors associated with colorectal cancers.

These benefits of methionine are further enhanced when its intake is combined with other nutrients, especially B vitamins.

Improves Parkinson’s Symptoms

Methionine is revered for its ability to improve the symptoms of Parkinson’s disease.

One study conducted on patients with Parkinson’s disease has revealed that the treatment with methionine for a period of 2 weeks to 6 months can bring about a remarkable improvement in muscle rigidity.

It can also relieve the other symptoms of Parkinson’s disease like akinesia (impairment or loss of voluntary muscle movements) and reduce fine tremors in hands.

Methionine may also play a role in the prevention of age-related oxidative damage to the nerves and inhibit the decline in the production of a hormone called dopamine in the brain.

These properties of methionine can restore healthy neurological functions, ultimately providing a potential treatment for patients with Parkinson’s disease.

Builds Bones

Methionine is effective in improving bone health. It can make the bones stronger and more resistant to age-related degenerative changes.

This can reduce the risk of fractures that can occur when the bones become fragile, weak, and porous as a result of aging.

The bone-building properly of methionine could be beneficial for improving athletic performance. It can help to build stronger bones and improve stamina and endurance thus increasing athletic performance.

It is believed to work by increasing bone volume through its ability to promote the processes involved in bone mineralization. This means methionine can increase the bone mineral content making the bones denser and stronger.


Methionine is a unique amino acid that can help to build proteins and produce several important molecules in the body.

Regular intake of foods rich in Methionine can support several bodily functions and protect us against a wide range of acute and chronic diseases including colorectal cancer, inflammatory bowel diseases, and Parkinson’s disease.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.