Tryptophan is an amino acid found in many protein-containing foods, but poultry is one of the best sources. A serving of poultry is also a rich source of complete protein, supplying about half your recommended daily intake. Even though it's significantly lower in total fat than red meat, if you're watching your cholesterol intake, be aware that poultry has about the same amount of cholesterol as other types of meat.

Tryptophan Basics

Dietary protein is digested into individual amino acids that your body uses to rebuild the specific proteins it needs. As an amino acid, tryptophan helps make protein. It's also used to make a neurotransmitter and a vitamin. Your body relies on tryptophan to make serotonin, a neurotransmitter that regulates mood and appetite. Serotonin also produces the hormone that regulates sleep, melatonin. Tryptophan is converted into niacin, a B vitamin that activates enzymes responsible for producing energy. Dietary guidelines reported by the U.S. Department of Agriculture state that you need 5 milligrams of tryptophan for every 2 pounds of body weight.

Tryptophan in Poultry

No matter what type of poultry you like to eat, you’ll get 250 to 310 milligrams of tryptophan in a 3-ounce serving. Turkey has a little less than chicken, and dark meat contains less than light meat. Dark-meat turkey has 250 milligrams compared to dark-meat chicken with 270 milligrams of tryptophan. Turkey’s light meat has 270 milligrams, while light meat from chicken has 310 milligrams. A 3-ounce serving of duck supplies 278 milligrams of tryptophan. For a general comparison, you’ll get about 100 to 240 milligrams of tryptophan from a 3-ounce serving of pork and fish, 1 cup of cooked beans and 1 ounce of cheese.

Other Nutrients

Poultry has 20 to 26 grams of complete protein in a 3-ounce serving. Dark-meat turkey has 147 calories and 5 grams of fat, while chicken's dark meat has 174 calories and 8 grams of fat. Light-meat chicken and turkey have about 25 fewer calories and 4 grams less fat. They both have 68 to 109 milligrams of cholesterol, which represents 23 percent to 36 percent of the maximum amount of cholesterol you should consume in a day. The same serving of duck has 171 calories, 9.5 grams of fat and 76 milligrams of cholesterol. Poultry is a good source of vitamins B-6 and B-12 and it has 4 to 5 percent of your recommended daily intake of potassium and magnesium.

Tryptophan Considerations