As far as taurine, though, you’re only looking at 18 mg per 3.5-ounce serving. And if you’re watching your cholesterol or calories, good choice. If you’re a chicken and rice guy, you likely lean towards chicken breast. Dark turkey meat boasts the highest numbers, while the light meat often found in deli meat or choice cuts like turkey breast has just 30 mg.Ĭhicken is close behind turkey, with dark meat like chicken thighs adding about 170 mg of taurine to your meal ( 3). Of land animals, turkey offers the highest taurine content-with up to 306 mg per 3.5 ounces ( 3). Carp contains 868 mg and catfish packs 700 mg for the same serving size. Other freshwater fish are high in taurine, too. Tilapia’s white meat is a popular lean source of protein, but its dark muscle contains over eight times the taurine at a whopping 972 mg per 3.5-ounce serving ( 3). The hallmark dark red of yellowfin tuna means it contains up to 964 mg per 3.5-ounce serving ( 3). Interestingly, the darker the meat, the richer it’ll typically be in taurine. Whether you serve it up fresh or straight out of the can, tuna is an excellent source of taurine. Not a scallop fan? Give mussels (655 mg) or clams (520 mg) a try. Scallops rake in 827 mg of taurine in each 3.5-ounce serving ( 3). Shellfish have some of the highest taurine content around. Below, taurine-rich foods to add to your diet, stat.
Don’t worry, we did the digging so you don’t have to. Longevity experts caution against consuming higher doses, however, warning that clinical trials are needed and that consuming high amounts of taurine could cause digestive problems, kidney strain, and potentially harmful interactions with medications.Īside from supplements, most foods don’t break down the amino acid (and thus, taurine) content on the nutrition labels. One study recognized a dose of up to three grams per day as generally safe ( 4). If you’re considering a taurine supplement, rest assured it has a long track record of safety. Some research even pegs taurine as the unsung hero of the extreme longevity of Okinawa-a blue zone region in Japan home to some of the longest lifespans in the world ( 3). Still, human studies have linked low levels of taurine to poor heart health, cognitive strength, and muscle function ( 2). Middle-aged mice who supplemented with taurine lived much longer than mice who didn’t.īut humans, monkeys and mice are not. The researchers found that a high daily dose of taurine, an amino acid commonly found in energy drinks, pre-workout, and naturally in animal-based foods, boosted strength, memory, and metabolism while quelling inflammation and DNA damage ( 1). A dietary supplement revered by fitness buffs and the energy drink-obsessed might help you live longer, at least according to a recent study of mice, monkeys, and worms published in Science.
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