Only dark turkey meat has these high amounts, while light meat has just 30 milligrams. But like fish, the meat you choose matters. With up to 306 milligrams per 100 grams, turkey has the highest taurine content of any animal meat. Depending on your taste, squid has potent levels as well, with 219 milligrams for the same serving. Octopus contains about 335 milligrams per three-ounce portion. There’s also the dark meat from carp with 868 milligrams and catfish with almost 700 milligrams for the same serving. Tilapia’s dark muscle has about 972 milligrams for a 150-gram filet, while the white meat has less than 120 milligrams. Try cod for its 120 milligrams or salmon with 94 milligrams of taurine per serving.įreshwater fish are high in taurine as well. Some varieties - like Yellowfin tuna - contain up to 964 milligrams per 100 grams, while other marine fish have high levels as well. Though when choosing your fish, darker meat is richer in amino acids than white meat. Whether you get it fresh or from a can, tuna is an excellent source of taurine. Other good options include clams at 520 milligrams and mussels at up to 655 milligrams for the same portion. Whether you cook them or eat them raw, 100 grams of scallops can have up to 827 milligrams of taurine. Shellfish have some of the highest taurine content, especially scallops. The best natural sources of taurine include: Talk to your doctor about whether more taurine in your diet would benefit your health and how you should take it. The main taurine sources are meat, dairy, fish - and studies show cooking food doesn’t affect a food's taurine content.īecause there are few plant-based foods containing taurine, people who are vegetarian and vegan may require a taurine supplement to meet their desired daily intake. It may even boost the amount of fat burned during exercise. More research is needed, but studies suggest that taurine’s effects can reduce muscle fatigue, soreness, and damage during and after exercise. It may also reduce blood pressure and artery stiffness, which are risk factors for heart problems.Īs an antioxidant, taurine helps protect your muscles from cell damage. Studies indicate that taurine can manage cholesterol and triglyceride levels, which are fats in our blood that can block arteries and contribute to heart disease. While research is ongoing, it shows that taurine helps maintain a healthy cardiovascular system. While more research is needed, maintaining high taurine levels may reduce your risk of developing diabetes and help manage the disease's symptoms. Its effect can help lower high blood sugar and reduce insulin resistance, both of which are risk factors of diabetes. Taurine plays a role in regulating your blood sugar levels. Studies that point to potential health benefits require much higher doses and show that getting up to 3,000 milligrams per day is safe.Īdding more taurine to your diet can have health benefits like: On average, most people consume about 400 milligrams of taurine per day in their diet. Research shows that getting extra in our diet may have other health benefits, however, and may be required for people with some health conditions. Protecting and maintaining cells around your body.Maintaining your body’s electrolyte balance and proper hydration.Your body makes much of the taurine it needs, but you need more from your diet to support the amino acid (organic compounds that make proteins) functions. These drinks are usually high in sugar and contain other ingredients that can be harmful in high amounts. It’s also available as a supplement, which studies show may help people manage certain conditions or diseases.Įnergy drinks often include taurine as well, but are not a great source. Most animal products and byproducts contain taurine, like meat, fish, and dairy.
Your body makes some of the taurine it needs for these processes, but there may be health benefits to consuming more in your diet. Taurine is an amino acid that serves many functions in the body.
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