Lysine
Essential for collagen, calcium use and immunity.
What is Lysine?
Lysine is an essential amino acid central to making collagen and carnitine, absorbing calcium, and supporting immune function. It is the "limiting" amino acid in grains — the one in shortest supply — which is why combining grains with legumes rounds out plant protein.
Health benefits of Lysine
- Needed to build collagen for skin, bone and connective tissue
- Helps the body absorb and conserve calcium
- Used to make carnitine, which turns fat into energy
- Supports immune function and wound healing
Top food sources of Lysine
See full rankingMeat, fish, poultry, eggs, dairy, soy, lentils and other legumes. Values shown per 100 g.
Seal, bearded (Oogruk), meat, dried (Alaska Native)
6,690 mg
Whale, beluga, meat, dried (Alaska Native)
6,313 mg
Fish, cod, Atlantic, dried and salted
5,769 mg
Egg, white, dried
5,515 mg
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO
5,500 mg
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus
5,400 mg
Soy protein isolate
5,327 mg
Soy protein isolate, potassium type
5,327 mg
Soy protein isolate, potassium type, crude protein basis
5,327 mg
Egg, white, dried, powder, glucose reduced
5,076 mg
Seal, bearded (Oogruk), meat, partially dried (Alaska Native)
5,052 mg
Fish, whitefish, dried (Alaska Native)
4,770 mg
How much Lysine do you need?
There is no FDA Daily Value for individual amino acids. The WHO estimate is about 30 mg per kg of body weight per day; pairing grains with beans or eating animal protein covers it.
Lysine deficiency
Low intake is most likely on grain-heavy diets without enough legumes or animal protein, and can impair growth, immunity and tissue repair.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Lysine do?
Lysine is an essential amino acid central to making collagen and carnitine, absorbing calcium, and supporting immune function. It is the "limiting" amino acid in grains — the one in shortest supply — which is why combining grains with legumes rounds out plant protein.
How much Lysine do I need per day?
There is no FDA Daily Value for individual amino acids. The WHO estimate is about 30 mg per kg of body weight per day; pairing grains with beans or eating animal protein covers it.
Which foods are highest in Lysine?
Per 100 g, some of the richest sources are Seal, bearded (Oogruk), meat, dried (Alaska Native), Whale, beluga, meat, dried (Alaska Native), Fish, cod, Atlantic, dried and salted, Egg, white, dried, Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO.
What happens if I don't get enough Lysine?
Low intake is most likely on grain-heavy diets without enough legumes or animal protein, and can impair growth, immunity and tissue repair.