Taurine Rich Foods

If you’re looking for which foods contain the highest concentrated amounts of taurine, then you’ve come to the right place. Taurine plays a critical role in human development and cellular biology and has been shown to be a potential ergogenic aid and treatment for heart disease, obesity and other chronic disease states. One of taurine’s most important roles however pertains to the neurological and central nervous system, underpinning the communication for muscle contraction and human movement.

Animal proteins are the most taurine rich foods. The highest amounts of Taurine can be found in shellfish, such as muscles, oysters, scallops, and clams. Taurine is also very concentrated in the dark portions of meat, including chicken, turkey, and pork.   

Cooking has no effect on Taurine levels [R] and taurine values from the same food sources are fairly consistent across multiple studies. The average daily intake of taurine for those with a  nonrestrictive diet, is between 40-400mg, typically falling on the lower end of the spectrum [R. R]. Keep scrolling to find out what foods have the highest amounts of taurine. 

7 Taurine Rich Foods

Turkey (Dark Meat)

300mg/3.5 oz

Taurine Rich Foods 

The dark meat may be the unpopular choice, but if you want more taurine, then that’s what you’ll need to eat. Dark turkey meat is a very taurine rich food, with nearly 300mg per 3.5oz.

Chicken (Dark Meat)

100mg/3.5oz

Taurine Rich Foods 

Chicken thighs are a great alternative or way to change up your weekly meal prep. They’ll also provide a higher taurine content, since thigh meat is generally darker in nature.

Fish (White)

115mg/3.5oz

Taurine Rich Foods

White fish such as tilapia, cod, and halibut provide an abundance of taurine not to mention protein. These types of fish are great for frying or on the skillet or your next fish taco night.

Mussels

655.4mg/3.5oz

 Taurine Rich Foods

Mussels are a classic delectable food and an excellent source of iron, b-vitamins, and omega-3s. Low in calories and high in protein, if fancy is your feast, then mussels are what’s for dinner.

Octopus

388mg per 3.5oz

 Taurine Rich Foods

Extremely protein dense and a rich source of taurine, you can usually find octopus in the frozen food section or fresh at the seafood counter in your local super market it can be a great addition to your salad, or as an entrée.

Scallops

827mg/3.5oz

Taurine Rich Foods 

Scallops are the most taurine dense food on the planet. Not to mention, they are delicious. If you want to change things up, there is nothing better than some tender and rich lemon butter scallops at the dinner table.

Squid

358mg/3.5 oz

Taurine Rich Foods

Yes, calamari does count. Having a quick appetizer of calamari the next time you go out to dinner, will provide an adequate taurine rich snack.

Taurine Rich Foods: Takeaway

If your goal is to get more taurine in your diet, seafood is your best bet, as it offers a wide variety of options. Even shrimp and tuna have around 50mg per 4oz. Taurine is vital to overall health and wellness especially heart health. Studies show that muscles which are most utilized use the most taurine. Therefore, it’s especially important to include foods that contain taurine in your diet, to ensure protecting against oxidative stress, inflammation and adequate muscle function.


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References

Stapleton PP, Charles RP, Redmond HP, Bouchier-Hayes DJ Clin Nutr Taurine and human nutrition.1997 Jun; 16(3):103-8.

Finnegan D. The health effects of stimulant drinks. British Nutrition Foundation Nutrition Bulletin. 2003;28:147–55.

Wójcik, Oktawia P et al. “The potential protective effects of taurine on coronary heart disease.” Atherosclerosis vol. 208,1 (2010): 19-25. doi:10.1016/j.atherosclerosis.2009.06.002

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