Good, Common Non-Animal Based Sources of Tryptophan

Food	Tryptophan Content	Serving Size
Leaf Vegetable
Spinach, frozen	100mg	100g
Spinach, boiled, drained	40mg	100g
Mustard Greens, boiled, drained	25mg	100g
Watercress	8mg	28g
Non-Leaf Vegetable
Broccoli, boiled, drained	19mg	56g
Asparagus, boiled, drained	16mg	56g
Legumes
Soybean sprouts, cooked	84mg	28g
Soybeans, boiled*	242mg	100g
Pinto beans, boiled*	98mg	100g
Peanuts, roasted	70mg	28g
Grains/Seeds
Wheat Flour	110mg	100g
Oats, cooked*	80mg	200g
Sesame Seed Flour	77mg	28g
Sunflower seeds	37mg	14g
Fungus
Mushroom, white, stir-fried	10mg	28g
Spices/Condiments
Soy Sauce	11mg	6g (~1 tsp)
Mustard Seed	17mg	3g (~1 tsp)

In the chart above, I show the loss for spinach when drained. I suggest not draining. If concerned about dirt, saved the liquid by decanting. Foods marked with an asterisk are cooked weight with water – the dried component would of course contain more tryptophan by weight. Note that the common mushroom is relatively high in tryptophan compared to other mushrooms. Shiitake for example contains about 3 times less tryptophan per weight though it can provide a significant amount of vitamin D.