15 Foods That Are High In Taurine

First on this list is shellfish and, as the name suggests, it refers to a broad category of aquatic creatures with a shell or shell-like exterior. There are two types of shellfish: crustaceans and mollusks. 

Crustaceans have an external skeleton made of chitin, a carbohydrate, and include shrimp, crayfish, crab, and lobster. Meanwhile, mollusks have soft, segmented bodies enclosed in a hard calcium carbonate shell, and include clams, scallops, oysters, and mussels.

All shellfish contain taurine, but mussels, scallops, oysters, and clams are some of the best sources of taurine. It is worth noting that some of the taurine may be lost when shellfish is boiled or basted because the amino acid breaks down. 

Fish is another excellent source of taurine apart from shellfish. All fish contain taurine, like sardines, salmon, and cod, but darker varieties, such as tuna and mackerel, contain significant amounts of the amino acid. Tuna contains 31 mg of taurine per ounce, while Tilapia’s dark muscle has about 194 mg of taurine per ounce.

These fish are ideal for meeting our daily nutritional requirements and reaping health benefits. A benefit of taurine is that it supports heart health. Studies suggest taurine can regulate blood pressure and cholesterol levels, which may help prevent heart diseases.

After seafood and among meats, turkey offers the highest taurine content, with 88 mg per ounce. However, the cuts of the turkey do make a difference in the taurine content. Dark meat turkey has approximately 120 mg of taurine per 3-ounce serving, while light meat found in deli meat or choice cuts like turkey breast has around 30 mg of taurine per 3-ounce serving. 

One of the many benefits of taurine in meats like turkey is muscle recovery and strength. Muscles contain a significant amount of taurine, and during intense exercise, it gets depleted. We need it to fight the inflammation that exercise causes and repair damage by free radicals. 

After turkey, chicken has the highest taurine content. Most people go for the chicken breast, which is a good option when you are watching your cholesterol or calories. It has 18 mg of taurine per 3.5-ounce serving, but if this is not enough, dark meat like chicken thighs is better. A 3-ounce serving contains 50 mg of taurine.

If you want to maximize the health benefits while minimizing fat intake, go for skinless options. Buy skinless chicken thighs and drumsticks to reduce the amount of fat and make your poultry choice leaner and healthier. 

Although beef is not the best source of taurine among meats, it still contains a significant amount of the amino acid. Like chicken and turkey, different cuts have different levels of taurine.

A 3-ounce serving of cooked beef has approximately 45 mg of taurine. Lean or extra-lean cuts like round steaks, roasts, top loin, top sirloin, chuck shoulder, and arm roasts are great choices when you want something low-fat but high in taurine.

Beef jerky is also another great option. It is considered a healthy snack despite the amount of preservatives because it has taurine and protein to keep you full without feeling sluggish. 

Like beef, pork also contains taurine, particularly the organ meats like liver and heart. They are not only rich in taurine but also offer essential amino acids and a variety of vitamins and minerals. 

However, do note that organ meats are extremely high in vitamin A, which can lead to toxicity in the long run. Therefore, it is advisable to consume organ meats in moderation if you want to enjoy the health benefits of taurine.

When preparing these meats, grilling or roasting is a better cooking method. These techniques preserve the natural flavors while minimizing the loss of nutrients from cooking. 

Another one of the foods rich in taurine is lamb. A 100-gram lamb serving provides 44 mg of taurine. Lamb is a better choice than other red meats like pork or beef because it is leaner, making it a great option if you are avoiding saturated fat. 

Taurine is a powerful antioxidant that reduces inflammation and oxidation, the two main causes of chronic diseases like cancer and diabetes. Apart from taurine, lamb is also a great source of vitamin B12. Vitamin B12 is essential for red blood cell production. Red blood cells transport oxygen throughout the body and reduce the risk of anemia. 

If you are familiar with Korean cuisine, you might have heard of "Nakji" or live octopus. Live octopus is high in taurine and other nutrients like DHA, EPA, iron, and calcium. Although the nutritional value between live and cooked octopus is not much different, Koreans think it is better because they are alive and fresh.

Eating raw or cooked octopus has many health benefits thanks to its nutritional content. For example, one of the many taurine benefits is enhanced insulin sensitivity. This means our body can utilize insulin better, which reduces the risk of diabetes. 

Yogurt, particularly Greek yogurt, is another excellent source of taurine. One cup of yogurt contains 3-7 mg of taurine. It is not the richest source of taurine for seafood is a much better option, but consuming yogurt daily can still contribute to your daily intake. 

One of the many benefits of considering taurine in your daily intake is brain health. Taurine may be useful in the development and function of our brains by regulating the flow of neurotransmitters, which are crucial for communication in our brains. It might also help protect brain cells from damage caused by oxidative stress and inflammation.

Another dairy product that contains taurine is milk. One cup of cow milk typically contains around 3-7 mg of taurine. If you want to boost your taurine intake for health benefits, shellfish, fish, and some meats might be better. However, if you consider other essential nutrients in milk such as protein and calcium, it can still be a valuable part of a balanced diet. 

Unfortunately, milk is not suitable for lactose intolerants who experience symptoms like bloating, gas, and discomfort from traditional dairy products. If you are one of those, there are alternatives like goat milk, which is easily digested and has lower lactose content but still offers similar nutritional benefits, including taurine.

Eggs are one of the few non-meat sources high in taurine, especially the yolk. One large egg contains about 40 mg of taurine, which is 40% of our daily allowance. Our body can absorb the taurine in eggs efficiently and utilize it to support various bodily functions because it is highly bioavailable.

This makes eggs a valuable addition to your diet when you want to boost your taurine intake, and you do not have to worry too much about cholesterol in the eggs because they leave a much smaller impact on blood lipids and might even lower LDL “bad” cholesterol levels.

Seaweeds contain significant amounts of taurine, although not as much as seafood and meats. It is a reliable plant-based option for people who are vegan and looking to increase taurine in their diet. There are many types of seaweed, each one with different taurine levels.

Nori is a paper-like edible seaweed square made from red algae. It is used to make sushi or sprinkled on rice bowls, Asian noodle dishes, salads, and miso soups. A 3.5-ounce serving of nori contains a staggering 1300 mg of taurine, but no one can eat that much in one sitting.

Kelp is another type of seaweed high in taurine and vitamin A. It is made from brown algae and has lower taurine content than nori. You can find most of these edible seaweeds in the Asian food section.

There are more than 20 different types of edible nuts, but only three of them contain taurine. Peanuts, almonds, and hazelnuts have an adequate amount of taurine. 

One ounce, about 28 peanuts, 24 almonds, and 21 hazelnuts, contains 9% or about 45 mg of taurine. This amount is very low compared to other dietary sources of taurine, but they are rich in other essential nutrients that our body needs to be healthy. 

Nuts are a good source of vitamins and minerals that protect cells from damage, enhance metabolism and brain function, support muscle function, regulate blood pressure, maintain bone health and immune function, and speed up wound healing.

Many commercial energy drinks give a quick energy boost partly due to the synthetic taurine that manufacturers add. The taurine in these beverages can improve mental performance and physical endurance. 

However, these drinks are excessively high in caffeine and sugar, which can have adverse effects on health when consumed excessively, such as heart palpitations, dehydration, insomnia, and anxiety. 
The high sugar content could cause weight gain, insulin resistance, and dental problems.

Furthermore, these conditions are sometimes confused as side effects of taurine. It is wiser to seek other healthier sources of taurine, like the natural food sources mentioned earlier.

Brewer’s yeast is another terrific source of taurine. It is made from a single-celled fungus and is primarily used in the fermentation process of raising bread, brewing beer, and making wine and alcoholic drinks. Apart from this, it is also used as a nutritional supplement as it is rich in B vitamins, protein, and other minerals like chromium, selenium, and zinc.

If you want to increase taurine levels by consuming fresh brewer’s yeast supplements, look for ones with potassium. Potassium increases their shelf life and reduces the risk of spoilage from harmful bacteria such as salmonella.

For powdered brewers’ yeast, ensure the sugar content is below 15%. One tablespoon of powdered brewer's yeast supplement has 50 mg of taurine.