13 Foods Rich in Glutamine for Optimal Wellness

Glutamine is the most abundant amino acid (building block of protein) in the body. It supports many body functions, including digestion, wound healing, and immune function. The body produces glutamine naturally, and it’s also found in plant and animal sources.

Research on the glutamine content of foods is limited, so it’s difficult to know exactly how much you’re getting from your diet.

Beef is a high-quality source of protein, providing all nine essential amino acids the body can’t make on its own. A 100-gram serving (about 3.5 ounces) provides 1.2 grams of glutamine. Beef also offers many other important nutrients, like iron and zinc.

Pork is another quality source of protein that contains a high amount of glutamine. It also provides important nutrients like phosphorus, zinc, selenium, and B vitamins. When choosing pork, opt for lean cuts like pork tenderloin or loin chops for less saturated fat.

More research is needed to determine the exact amount of glutamine in pork.

Chicken is rich in protein, with about 27 grams in a 3-ounce serving. It also provides several important vitamins and minerals, covering more than 15% of your daily needs for:

• Phosphorus
• Selenium
• Choline
• Niacin (vitamin B3)
• Pantothenic acid (vitamin B5)
• Vitamin B6

A 3.5-ounce serving of chicken provides around 1.6 grams of glutamine.

Milk is well known for its calcium content, but it also supplies a small amount of glutamine. One cup (8 ounces) of skim milk supplies 0.7 grams of glutamine and covers 25% of your daily calcium needs.

Dairy-based yogurt offers many of the same nutrients as milk, including glutamine.

Studies show that about 8% of the protein in milk comes from glutamine. This means eating yogurt, especially high-protein types like Greek yogurt, can help you get more glutamine. Yogurt also gives your body calcium, B vitamins, and probiotics that are good for your gut.

Cheese is naturally high in glutamine. Aged cheeses like Parmesan cheese tend to have higher levels, but soft cheeses like brie can also be good sources.

Cheese is also a good source of protein, calcium, and selenium.

Fish and seafood are excellent sources of protein. Glutamine makes up a large part of their amino acid profile. Some farmed fish may have even higher glutamine levels if they are fed special diets with more glutamine.

Fish, especially fatty fish like salmon and sardines, are also high in omega-3 fatty acids. These healthy fats are known to support heart and brain health.

Legumes, including beans, lentils, and chickpeas, are a great source of plant-based protein. They also provide a good source of glutamine. Legumes are high in fiber and other plant compounds that support a healthy balance of bacteria in the gut.

Nuts and seeds are rich in many nutrients, including heart-healthy fats, plant-based protein, and fiber. They are also high in glutamine and arginine. Arginine helps your body make nitric oxide, which relaxes blood vessels and improves blood flow.

A study found that eating a handful of nuts or seeds (28 grams) per day was associated with a 21% lower risk of cardiovascular disease and a 11% lower risk of dying from cancer.

Corn is a whole grain and a good source of insoluble fiber. Insoluble fiber helps you stay regular and can support a healthy weight. Corn also provides a small amount of glutamine. A 100-gram serving (about the size of a medium ear of corn) has 2.5 grams of protein, including 0.4 grams of glutamine.

Eggs are a nutrient-dense breakfast staple. They are high in protein and offer several other nutrients, including vitamins E and D, choline, and folate.

A little over 4% of the protein in eggs comes from glutamine. A 100-gram serving, or about two large eggs, provides around 0.6 grams of glutamine.

Tofu is a nutritious plant-based protein source made mostly of soybeans and water. It provides all nine essential amino acids your body needs, plus a good amount of calcium, manganese, iron, and vitamin A.

Around 9% of the protein in tofu comes from glutamine. A 100-gram serving, or about 3.5 ounces, of tofu provides approximately 0.6 grams of glutamine.

White rice isn’t considered a high-protein food, but about 11% of its protein content comes from glutamine. A 100-gram serving (about half a cup) provides around 0.3 grams of glutamine.

Rice is mainly carbohydrates, which can give you a quick energy boost. It’s also naturally gluten-free, making it a suitable option for people with Celiac disease.

Glutamine is a conditionally essential amino acid. This means your body can usually make enough of it on its own, even if you don’t get enough from food. During times of stress or illness, like after surgery, during an infection, or with overtraining, your body may not be able to make enough to meet your needs. In these situations, it’s important to increase your intake by eating glutamine-rich foods or taking a glutamine supplement.

Studies estimate that, on average, most adults consume between 3 and 6 grams of glutamine daily from protein-rich foods. Dietary supplements in doses of up to 30 grams per day seem to be well tolerated.

Glutamine is an amino acid needed for good health. It plays an important role in digestion and immune function. As a conditionally essential amino acid, the body usually makes most of the glutamine you need.

During times of stress or serious illness, you may need to increase your intake through food or supplements. Good food sources of glutamine include animal proteins like beef, pork, and chicken, as well as yogurt, legumes, tofu, and white rice.