The 30 Best Vegan Lysine Food Sources

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Refresher/Summary:

  • Lysine is an essential amino acid, meaning the body cannot produce it.
  • While meat is a great source of lysine, there are also great plant sources of it.
  • Aim for at least 12 mg of lysine per kilogram of bodyweight (or 5.5 mg per lb)
  • The best vegan sources of lysine are legumes, nuts, seeds, and leafy greens.

Lysine is one of the most important amino acids for vegans, and also more difficult to get once you’re on a vegan diet.

I’ve put together a thorough list of the vegan foods that are highest in lysine. First by the amount per serving and calorie, then by the amount per 100 grams.

How Much Lysine Do You Need?

lysine molecular structure

Lysine has a few important roles:

For reference, there’s no official recommended daily amount for lysine, but literature usually recommends around 12 mg per kilogram of bodyweight.

For someone who is 77 kg (170 lb), that’s 924 mg of lysine per day. As you’ll see, it’s easy to get that in a single serving of certain foods. If you want to track how much you’re getting, use a free tool like Cronometer.

The Best Overall Vegan Sources of Lysine

You can see tables of the best vegan foods for lysine per serving, 100 calories, and 100 grams in the sections below.

But, I think a bubble chart really helps to visualize which sources are the best.

It compares the amount of lysine per 100 grams, and per 100 calories. The foods that rise towards the top right corner are the most “efficient”, meaning that it’s easy to get a lot of lysine from them without eating a ton of food or calories.

(Click the chart to enlarge)

best overall vegan sources of lysine

There are 3 big clusters:

  • All the legumes are clustered near the middle. They have a good balance between the 2 measurements.
  • Leafy greens like watercress and spinach tend towards the bottom right. They have a lot of lysine per calorie, but not much per gram, meaning you have to eat a lot of them to get a lot of lysine.
  • Nuts and seeds cluster towards the top left (along with vital wheat gluten for some reason). They have a lot of lysine, but also come with a ton of calories, so they’re not great if you’re trying to lose weight.

The Best Vegan Lysine Food Sources Per Serving and Per 100 Calories

When I collected this data, which comes straight from the USDA food composition database, I chose “reasonable” serving sizes to make the data useful.

In all, I collected nutritional data for over 120 whole foods, and these were the top 30 for lysine:

FoodServingLysine (g)Lysine (g) per 100 calories
Soybeans1 cup1.330.52
Adzuki beans1 cup1.3040.44
Lentils1 cup1.2470.54
Oats1 cup1.0940.18
Kidney beans1 cup1.0530.47
Vital wheat gluten100 g1.050.28
Black beans1 cup1.0460.46
Mung bean1 cup0.990.47
Buckwheat groats1 cup0.9760.17
Chickpeas1 cup0.9730.36
Navy beans1 cup0.9460.37
Pumpkin seeds1 cup0.8870.31
Fava bean1 cup0.8260.44
Lima beans1 cup0.7650.37
Pistachio nuts0.5 cup0.70.20
Peanuts0.5 cup0.6760.16
Spinach1 bunch0.5920.76
Cashew0.5 cup0.560.14
Rye grain1 cup0.4830.08
Swiss chard10 leafs0.4750.52
Peas1 cup0.460.39
Quinoa1 cup0.4420.20
Sesame seeds0.5 cup0.410.10
Hemp seeds3 tbsp0.3830.23
Pine nuts0.5 cup0.3650.08
Cowpeas1 cup0.3450.22
Brazil nut0.5 cup0.3260.07
White potato1 large0.3210.13
Almonds1/2 cup0.3070.10
Chia seeds3 tbsp0.2910.20

Want lots of lysine? Eat plenty of legumes.

Just about all the top results are different types of beans (soy, adzuki, kidney, black), plus lentils.

Oats and seeds (pumpkin, sesame, hemp) are also good sources, but not quite as good.

While nuts have some lysine, their essential amino acid profiles are typically low in lysine.

The Top Vegan Lysine Sources Per 100 Grams

I’ve been told that some of my serving sizes are a bit…weird.

So, I included the table below that uses the standard comparison on a per 100 grams basis.

FoodLysine per 100 grams
Seaweed (dried)3.03
Pumpkin seeds1.39
Hemp seeds1.28
Pistachio nuts1.14
Vital wheat gluten1.05
Chia seeds0.97
Peanuts0.93
Flaxseed0.86
Cashew0.82
Soybeans0.74
Oats0.70
Lentils0.63
Black beans0.61
Buckwheat groats0.60
Kidney beans0.59
Chickpeas0.59
Sesame seeds0.57
Almonds0.57
Adzuki beans0.57
Pine nuts0.54
Navy beans0.52
Brazil nut0.49
Mung bean0.49
Fava bean0.49
Lima beans0.45
Walnut0.42
Hazelnut0.42
Peas0.32
Pecans0.29
Rye grain0.29

Legumes still score  well, so you should be including them in your diet.

However, seeds and nuts really rise up the list. They have a lot of lysine per weight, so it’s easy to get a lot from them, but you’ll also get a lot of calories at the same time, so it’s a trade-off.

Vegan Recipes High in Lysine

It’s not hard to get a lot of lysine, pretty much any meal with beans in it will have a bunch.

But, if you’re new to veganism, here are some vegan recipes high in lysine (and leucine).

Going forward, think about the following types of meals if you’re trying to get more lysine:

  • Bean salads
  • Chilis and stews
  • Bean or lentil “loafs”
  • Stir frys with beans and spinach
  • Anything with a nut sauce (tofu with peanut sauce is common)

Other Hard to Get Amino Acids for Vegans

If you’re interested in lysine, you might be interested in the best plant-based sources of these other amino acids:

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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