Top Foods High In Taurine

If you want to add more taurine to your diet, knowing which foods high in taurine are rich in this amino acid is essential. Taurine is crucial for heart and eye health, making it a necessary nutrient for overall well-being. Incorporating taurine-rich foods into your meals can help you meet your daily requirements and ensure you’re reaping the benefits of this essential nutrient.

taurine-rich foods

Let’s look at the health benefits of these taurine sources and how to incorporate them into your diet.

Key Takeaways:

  • Taurine is an essential amino acid that supports heart and eye health.
  •  Adding taurine-rich foods to your diet can help you meet your daily requirements.
  •  Top taurine sources include scallops, dark meat poultry, shellfish, dairy products, and seaweed.

The Healthiest Foods High in Taurine

If you’re looking for foods with high taurine content, you’re in luck! Plenty of delicious options can help you maintain a taurine-rich diet. Here are some of the top taurine food sources.1:

FoodTaurine Content (per 100 g)
Scallops (cooked)636 mg
Dark-meat Poultry (cooked)143-310 mg
Shellfish (cooked)100-300 mg
Dairy Products (whole milk)4-5 mg
Seaweed (dried)2,200 mg

It’s important to note that the taurine content of these foods can vary depending on factors such as cooking methods and the animal’s diet.

If you’re not a fan of the above options, fear not! There are plenty of other taurine-rich foods you can add to your diet2. Some of these include:

  1. Fish:
    • Salmon, Mackerel, Sardines, and Tuna: Cold-water fish are excellent sources of taurine.
    • Tilapia: White fish such as tilapia offer a significant amount of taurine, with approximately 115mg per 3.5oz serving​​.
  2.  Eggs: Eggs are a good source of taurine, providing about 200 milligrams per whole egg. The taurine content may vary depending on the chicken’s feed.
  3.  Dark Meat Chicken: Dark meat, particularly from chicken thighs, is more taurine decadent than light meat. A 4-ounce serving of roasted chicken thighs contains about 222 milligrams of taurine​​. Chicken thighs and darker meat also provide a higher taurine content, approximately 100mg/3.5oz​​.
  4.  Octopus: Octopus is extremely protein-dense and a rich source of taurine, with 388mg per 3.5oz serving​​.
  5.  Turkey: Dark turkey meat is rich in taurine, containing nearly 300mg per 3.5oz​​.
  6.  Beef: Beef is a good source of taurine, with a 3-ounce cut of broiled beef providing around 33 milligrams of taurine​​. The taurine content is much higher in raw meat than in cooked meat so the cooking method can affect availability.

As you can see, many delicious options are available for those looking to maintain a taurine-rich diet. You can reap the benefits of this essential amino acid by incorporating these foods into your meals.

Foods High In Taurine


In conclusion, taurine is an essential amino acid that supports heart and eye health. While taurine is naturally produced in the body, ensuring an adequate intake of taurine-rich foods in your diet is vital.

Incorporating foods high in taurine into your meals can be easy and delicious. Top taurine-rich foods include scallops, dark meat poultry, shellfish, dairy products, seaweed, and various types of fish and meat.

Consider incorporating these foods into your meals if you’re looking for a taurine-rich diet. Remember that moderation is vital, so consult with a healthcare professional before significantly changing your diet.


Why is taurine essential for heart and eye health?

Taurine is an essential amino acid crucial in supporting heart and eye health. It helps regulate the contraction and pumping of the heart and acts as an antioxidant to protect the eyes from damage caused by free radicals.

How can I incorporate taurine-rich foods into my diet?

You can incorporate taurine-rich foods into your diet by including dishes such as scallop stir-fry, grilled dark-meat poultry, seafood pasta with shellfish, dairy-based smoothies or yogurt, seaweed salads, grilled fish or chicken, eggs prepared in various ways, and beef or turkey stir-fries.

Can I get enough taurine from food alone?

While it is possible to get an adequate intake of taurine from food alone by including a variety of taurine-rich foods in your diet, some individuals may supplement their intake with taurine supplements. It is always best to consult a healthcare professional before significantly changing your diet or adding supplements.

Are there any risks or side effects associated with consuming high amounts of taurine?

Taurine is generally considered safe for most individuals when consumed appropriately from food sources. However, excessive intake of taurine supplements or energy drinks that contain high levels of taurine may lead to potential side effects such as stomach upset, nausea, or diarrhea. It is essential to consume taurine in moderation and follow recommended guidelines.


  1. Taurine content of raw and processed fish fillets/portions ↩︎
  2. Content of taurine and other free amino acids in milk of goats bred in Italy ↩︎