30 Foods High In Arginine

Arginine is an amino acid that plays a range of important functions in the body.

This article provides a list of foods high in arginine alongside an overview of why arginine is important.

Before we explore the richest dietary sources, let’s first take a look at what arginine is.

What Is Arginine?

Arginine, also known as L-arginine, is an amino acid used by the body to make protein.

Some amino acids are deemed essential, meaning that the body cannot produce them and requires them from the diet.

Conversely, certain amino acids are considered ‘non-essential’ since the body can produce them internally.

In the case of arginine, this amino acid has the distinctive class of a ‘conditionally essential’ amino acid (1, 2).

Although the body can produce it, there are specific circumstances in which the body may require additional arginine from the diet.

This is because, at times, the body’s arginine requirements may be higher than the amount it can produce. Some instances where we may require extra arginine include (3, 4):

• Injury, illness, and certain diseases: The body uses arginine for recovery and wound healing. Specific conditions may increase arginine requirements or lower the body’s endogenous (internal) production of it.
• Growth: Arginine plays a key role in the growth and development of children and teenagers.
• During pregnancy: Arginine requirements increase during pregnancy to help the growth of the developing baby.
• After exercise: Arginine needs are higher when following a heavy exercise program. Arginine plays a role in performance and recovery as it is a precursor to nitric oxide, which is involved in blood flow regulation.

How Can We Get Enough Arginine?

Most individuals typically consume a sufficient amount of arginine from their daily diet.

Given that most protein-rich foods have a high arginine content, maintaining a sufficient protein intake throughout the day should ensure a sufficient arginine intake.

Foods such as meat, seafood, legumes, and nuts all tend to be high in arginine.

Foods High In Arginine

In descending order, arranged according to serving size, here are the richest dietary sources of arginine.

1) Whelk, cooked

Whelk, a nutrient and protein-rich sea snail, provides 4.2 grams of arginine per three-ounce (85-gram) serving (5).

2) Chicken breast, skinless, cooked

Chicken breast is widely recognized as one of the best dietary sources of protein, and it boasts high levels of arginine.

A large (196-gram) cooked chicken breast offers 4.04 grams of the amino acid (6).

3) Soy flour, defatted

As soy is naturally high in protein, defatted flour, containing more protein and less fat, has a higher amino acid content.

A 106-gram cup of soy flour contains 3.83 grams of arginine (7).

4) Peanut flour, defatted

Defatted peanut flour is another arginine-rich flour option. It contains 3.74 grams per 60-gram cup (8).

5) Whitefish, dried

Dried whitefish is typically used as a portable, protein-rich snack.

It has an arginine content of 3.61 grams per 100 grams (9).

6) Pork chop, lean only, cooked

A lean pork chop has a higher amino acid content per gram compared to fattier cuts.

A 219-gram pork chop offers 3.53 grams of arginine (10).

7) Sunflower seed flour, partially defatted

Partially defatted sunflower seed flour, due to its reduced fat content, offers a higher concentration of protein and amino acids, including arginine.

A 64-gram serving provides 3.24 grams of arginine (11).

8) Lupin beans, cooked

Lupin beans are among the richest protein legumes, thus they contain a notable concentration of amino acids.

Each 166-gram cup of cooked lupin beans has 2.77 grams of arginine (12).

9) Lobster (Northern), cooked

A 145-gram cup of cooked Northern lobster offers an arginine content of 2.54 grams (13).

10) Cod, cooked

Cod, a lean white fish rich in amino acids, supplies 2.47 grams of arginine per 180-gram fillet (14).

11) Halibut, cooked

Halibut, another arginine-rich white fish, offers 2.4 grams of the amino acid per 159-gram half-fillet (15).

12) Crab, blue, cooked

Blue crab is among the most arginine-rich shellfish, providing 2.38 grams per cup (135g) serving (16).

13) Rockfish, cooked

A 149-gram fillet of cooked rockfish has an arginine content of 2.26 grams (17).

14) Soybeans, cooked

As a high-protein legume, soybeans are one of the best plant-based sources of arginine. A 172-gram cup serving supplies 2.22 grams (18).

15) Haddock, cooked

Haddock, a lean fish with considerable protein content, delivers 2.07 grams of arginine per 150g fillet (19).

16) Cuttlefish, cooked

A three-ounce (85-gram) serving of cuttlefish provides 2.01 grams of arginine (20).

17) Shrimp, cooked

Shrimp offers a good source of arginine, with 1.91 grams per three-ounce (85-gram) serving (21).

18) Soy protein isolate

As an almost purely protein source, soy protein isolate is mainly used for making protein shakes.

Just an ounce (28.35g) serving contains 1.89 grams of arginine (22).

19) Gelatin powder, unsweetened

Unsweetened gelatin powder is a concentrated source of arginine, supplying 1.85 grams per ounce (28.35g) package (23).

20) Chicken drumstick

A chicken drumstick, typically weighing 105 grams with the skin, provides 1.74 grams of arginine (24).

21) Tofu, firm

Per half cup (126-gram) serving, firm tofu typically supplies 1.73 grams of arginine (25).

22) Turkey, ground, cooked

With 1.69 grams of arginine per three-ounce (85-gram) serving, ground turkey offers a substantial amount of the amino acid (26).

23) Beef, top sirloin, cooked

Top sirloin is one of the highest-arginine cuts of beef, providing 1.67 grams per three-ounce (85-gram) serving (27).

24) Clams, mixed species, cooked

Clams are another arginine-rich shellfish, supplying 1.58 grams of the amino acid per three-ounce (85-gram) serving (28).

25) Pork tenderloin, lean only, cooked

Lean pork tenderloin has an arginine content of 1.48 grams per three-ounce (85-gram) serving (29).

26) Lentils, cooked

Lentils are another plant-based source of arginine, with a cup serving providing 1.38 grams (30).

27) Chickpeas, cooked

Each 164-gram cup of cooked chickpeas offers approximately 1.37 grams of arginine (31).

28) Crayfish, cooked

On average, crayfish supply around 1.3 grams of arginine per three-ounce (85-gram) serving (32).

29) Cottage cheese, lowfat, 1% milkfat

Low-fat cottage cheese has less fat and more protein (thus amino acids) than regular varieties.

A 226-gram cup of low-fat cottage cheese offers 1.28 grams of arginine (33).

30) Broad beans (fava beans), cooked

Fava beans, also known as broad beans, are a good source of arginine, providing 1.19 grams per 170-gram cup serving (34).

Is Arginine Supplementation Beneficial?

In addition to arginine-rich foods, it is possible to purchase arginine supplements.

Firstly, as mentioned earlier, the majority of individuals obtain sufficient arginine from their daily diet and are unlikely to significantly benefit from supplementation.

That said, arginine supplementation may have potential benefits for certain individuals.

For example, arginine is a precursor for nitric oxide, so higher intakes may enhance nitric oxide production (35). Nitric oxide helps to dilate blood vessels, thus improving blood flow, which could potentially improve performance for intense exercise and physical activities.

Some studies show potential performance benefits from arginine supplementation, but the data is inconsistent, showing mixed results (36, 37).

Furthermore, research has also demonstrated that arginine supplementation might be effective for lowering blood pressure (38, 39).

However, as Mayo Clinic states, “because they can affect how some medicines work and worsen certain health conditions, they (arginine supplements) shouldn’t be taken unless a healthcare professional recommends them” (38).

Anyone considering arginine supplementation should discuss the matter with their primary healthcare provider beforehand.

Final Thoughts

Arginine is an important amino acid that is conditionally essential for human health.

However, the majority of people obtain sufficient amounts of arginine from their daily diet.

Arginine can be found in high concentrations in most animal-based proteins as well as protein-rich legumes, nuts, grains, and seeds.