L-Arginine is important as a component of dietary bodybuilding protein because it boosts growth hormone levels. Here is a comprehensive list of foods with their L-arginine content. Refer to it for keeping your L-arginine intake high throughout the day.
This list was developed by the USDA for people with certain viral infections, who are advised to minimize their L-arginine intake and maximize their L-lysine intake. Thanks to this effort, it also provides a detailed look at foods from which you can choose the highest L-arginine content, especially foods that contain bodybuilding proteins.
Bodybuilding Protein Sources
From: “Ratio of Lysine to Arginine in Certain Foods,” James M. Scutero
Transcribed and calculated using data from Agricultural Handbook, 1-23, U.S. Department of Agriculture.
This is a great list that you can either print out or bookmark here for daily reference.
Note that the best sources of L-arginine-rich foods include dairy (i.e., whey protein), fish, beef, and chicken. As a conversion example, several of the sources of animal protein are listed as milligrams of L-arginine per 454 grams of food, which is a pound. That means a pound of beef will give you around 5 grams (5000 mg) of L-arginine.
On a per weight basis, however, nuts are even better. Just 100 g (less than one-fourth of a pound) of walnuts, for example, will provide more than 2500 mg (2.5 g) of L-arginine. Good thing that walnuts also have an excellent seed oil profile, but that’s another story.
| Weight (gm) | Lys (mg) | Arg (mg) | Ratio Lys/Arg | ||
| Margarine | 14.1 | 9 | 3 | 3.000 | |
| Plain Yogurt | 227 | 706 | 237 | 2.979 | |
| Fruit Yogurt, lowfat | 227 | 810 | 272 | 2.978 | |
| Plain Yogurt, skim | 227 | 1160 | 391 | 2.967 | |
| Plain Yogurt, lowfat | 227 | 1060 | 359 | 2.953 | |
| Swiss Cheese | 28 | 733 | 263 | 2.787 | |
| Gruyere Cheese | 28 | 768 | 276 | 2.783 | |
| Edam Cheese | 28 | 754 | 273 | 2.762 | |
| American Cheese Spread | 28 | 427 | 155 | 2.755 | |
| Gouda Cheese | 28 | 752 | 273 | 2.755 | |
| Whey, dry, sweet | 7.5 | 77 | 28 | 2.750 | |
| Blue Cheese | 28 | 526 | 202 | 2.604 | |
| Provolone Cheese | 28 | 750 | 290 | 2.586 | |
| Papaya | 454 | 76 | 30 | 2.533 | |
| Brie Cheese | 28 | 525 | 208 | 2.524 | |
| Camermbert Cheese | 28 | 501 | 199 | 2.518 | |
| Parmesan Cheese | 28 | 937 | 373 | 2.512 | |
| Parmesan Cheese, grated | 5 | 192 | 77 | 2.494 | |
| Gjetost Cheese | 28 | 231 | 93 | 2.484 | |
| Goat Milk | 244 | 708 | 291 | 2.433 | |
| Brick Cheese | 28 | 602 | 248 | 2.427 | |
| Muenster Cheese | 28 | 606 | 250 | 2.424 | |
| Beets | 136 | 72 | 30 | 2.400 | |
| Limburger Cheese | 28 | 475 | 198 | 2.399 | |
| Tilsit Cheese | 28 | 578 | 241 | 2.398 | |
| Port du salut Cheese | 28 | 563 | 235 | 2.396 | |
| Processed Swiss Cheese | 28 | 696 | 293 | 2.375 | |
| Cream Cheese | 28 | 192 | 81 | 2.370 | |
| Mozzarella Cheese, part s | 28 | 699 | 295 | 2.369 | |
| Processed American Cheese | 28 | 623 | 263 | 2.369 | |
| Mozzarella Cheese | 28 | 559 | 236 | 2.369 | |
| Neufchatel Cheese | 28 | 253 | 107 | 2.364 | |
| Butter | 14.1 | 9 | 4 | 2.250 | |
| Colby Cheese | 28 | 561 | 254 | 2.209 | |
| Monterey Jack Cheese | 28 | 578 | 262 | 2.206 | |
| Cheshire Cheese | 28 | 551 | 250 | 2.204 | |
| Cheddar Cheese | 28 | 588 | 267 | 2.202 | |
| Buttermilk | 245 | 679 | 309 | 2.197 | |
| Skim Milk | 245 | 663 | 302 | 2.195 | |
| Half and Half Cream | 242 | 568 | 259 | 2.193 | |
| Sherbet | 193 | 171 | 78 | 2.192 | |
| Condensed Milk, sweetened | 306 | 1920 | 876 | 2.192 | |
| Chocolate Milk | 250 | 629 | 287 | 2.192 | |
| Nonfat Milk, dry | 120 | 3440 | 1570 | 2.191 | |
| Lowfat Milk, 2% | 244 | 644 | 294 | 2.190 | |
| Evaporated Milk | 126 | 681 | 311 | 2.190 | |
| Ice Cream | 133 | 381 | 174 | 2.190 | |
| Whole Milk | 244 | 637 | 291 | 2.189 | |
| Whole Milk, dry | 128 | 2670 | 1220 | 2.189 | |
| Nonfat Milk, dry, instant | 68 | 1890 | 864 | 2.188 | |
| Ice Milk | 131 | 409 | 187 | 2.187 | |
| Whipping Cream, heavy | 238 | 387 | 177 | 2.186 | |
| Evaporated Milk, skim | 128 | 763 | 349 | 2.186 | |
| Whipping Cream, light | 239 | 411 | 188 | 2.186 | |
| Ice Cream, rich | 148 | 327 | 150 | 2.180 | |
| Mango | 300 | 85 | 39 | 2.179 | |
| Whipped Cream, pressurize | 60 | 152 | 70 | 2.171 | |
| Apricot | 114 | 103 | 48 | 2.146 | |
| Coffee Cream | 15 | 32 | 15 | 2.133 | |
| Apple | 150 | 17 | 8 | 2.125 | |
| Ricotta Cheese | 246 | 3290 | 1550 | 2.123 | |
| Ricotta Cheese, part skim | 246 | 3320 | 1570 | 2.115 | |
| Pear, dried | 175 | 116 | 56 | 2.071 | |
| Eggnog | 254 | 758 | 378 | 2.005 | |
| Applesauce, unsweetened | 244 | 24 | 12 | 2.000 | |
| Crabapple, slices | 110 | 28 | 14 | 2.000 | |
| Loquat | 16 | 2 | 1 | 2.000 | |
| Apple, dried | 64 | 37 | 19 | 1.947 | |
| Pear | 180 | 23 | 12 | 1.917 | |
| Apricot, dried | 35 | 89 | 49 | 1.816 | |
| Cottage Cheese, creamed | 210 | 2120 | 1190 | 1.782 | |
| Cottage Cheese, Lowfat 2% | 226 | 2510 | 1410 | 1.780 | |
| Cottage Cheese, dry | 145 | 2020 | 1140 | 1.772 | |
| Fig, dried | 189 | 228 | 131 | 1.740 | |
| Fig | 65 | 19 | 11 | 1.727 | |
| Human Milk | 246 | 168 | 105 | 1.600 | |
| Avocado | 272 | 189 | 119 | 1.588 | |
| Salmon | 85 | 1550 | 1000 | 1.550 | |
| Swordfish | 85 | 1550 | 1000 | 1.550 | |
| Haddock | 85 | 1480 | 961 | 1.540 | |
| Smelt | 85 | 1380 | 897 | 1.538 | |
| Snapper | 85 | 1600 | 1040 | 1.538 | |
| Pollock | 85 | 1520 | 989 | 1.537 | |
| Eel | 85 | 1440 | 938 | 1.535 | |
| Catfish | 85 | 1420 | 925 | 1.535 | |
| Anchovy, in oit, drained | 20 | 531 | 346 | 1.535 | |
| Whitefish | 85 | 1490 | 971 | 1.535 | |
| Tuna, in water | 165 | 4480 | 2920 | 1.534 | |
| Cod | 85 | 1390 | 906 | 1.534 | |
| Flat fish, flounder and s | 85 | 1470 | 959 | 1.533 | |
| Mackerel | 85 | 1450 | 946 | 1.533 | |
| Shark | 85 | 1640 | 1070 | 1.533 | |
| Carp | 85 | 1390 | 907 | 1.533 | |
| Pike | 85 | 1500 | 979 | 1.532 | |
| Herring | 85 | 1400 | 914 | 1.532 | |
| Sardines, in oil, drained | 24 | 542 | 354 | 1.531 | |
| Bass | 85 | 1380 | 902 | 1.530 | |
| Perch | 85 | 1450 | 948 | 1.530 | |
| Bluefish | 85 | 1560 | 1020 | 1.529 | |
| Halibut | 85 | 1620 | 1060 | 1.528 | |
| Tomato | 123 | 41 | 27 | 1.519 | |
| Turnips | 130 | 47 | 31 | 1.516 | |
| Tomato juice | 243 | 54 | 36 | 1.500 | |
| Soybean sprouts | 70 | 386 | 266 | 1.451 | |
| Canadian Style Bacon | 454 | 7370 | 5100 | 1.445 | |
| Wild pheasant | 371 | 7470 | 5240 | 1.426 | |
| Pork Spareribs | 454 | 4730 | 3340 | 1.416 | |
| Tomato paste | 262 | 282 | 200 | 1.410 | |
| Liver cheese | 28 | 334 | 237 | 1.409 | |
| Chicken, dark meat, w/o s | 109 | 1860 | 1320 | 1.409 | |
| Chicken, light meat w/o s | 88 | 1730 | 1230 | 1.407 | |
| Chicken neck | 79 | 298 | 212 | 1.406 | |
| Summer sausage | 23 | 318 | 228 | 1.395 | |
| Pineapple | 155 | 39 | 28 | 1.393 | |
| Pork leg | 454 | 7550 | 5530 | 1.365 | |
| Pork loin chop | 151 | 1950 | 1430 | 1.364 | |
| Pork Shoulder | 454 | 7140 | 5240 | 1.363 | |
| Potato | 150 | 190 | 140 | 1.357 | |
| Chicken breast | 181 | 2500 | 1870 | 1.337 | |
| Cream of Mushroom soup | 244 | 127 | 95 | 1.337 | |
| Turkey noodle soup | 244 | 212 | 159 | 1.333 | |
| Celery | 120 | 32 | 24 | 1.333 | |
| Chicken drumstick | 110 | 1160 | 872 | 1.330 | |
| Potato, baking | 202 | 283 | 214 | 1.322 | |
| Beef Flank steak | 454 | 7270 | 5500 | 1.322 | |
| Chicken gumbo | 244 | 161 | 122 | 1.320 | |
| Chicken noodle soup | 241 | 219 | 166 | 1.319 | |
| Beef Round steak | 454 | 7320 | 5550 | 1.319 | |
| Beef noodle soup | 244 | 261 | 198 | 1.318 | |
| Vegetable w/beef soup | 244 | 344 | 261 | 1.318 | |
| Cream of Asparagus soup | 244 | 112 | 85 | 1.318 | |
| Porterhouse steak | 454 | 6560 | 4980 | 1.317 | |
| Beef T-bone steak | 454 | 6330 | 4810 | 1.316 | |
| Beef Sirloin steak | 454 | 6880 | 5230 | 1.315 | |
| Knockwurst | 68 | 634 | 482 | 1.315 | |
| Beef Rib roast | 454 | 6050 | 4600 | 1.315 | |
| Beef Short ribs | 454 | 5430 | 4130 | 1.315 | |
| Beef Chuck roast | 454 | 6900 | 5250 | 1.314 | |
| Beef Tenderloin | 454 | 6990 | 5320 | 1.314 | |
| Persimmon | 200 | 55 | 42 | 1.310 | |
| Squash, summer | 130 | 85 | 65 | 1.308 | |
| Chicken leg | 231 | 2470 | 1890 | 1.307 | |
| Chicken, light meat | 116 | 1920 | 1470 | 1.306 | |
| Ham, boneless | 454 | 6750 | 5170 | 1.306 | |
| Chicken canned, boned | 142 | 2500 | 1920 | 1.302 | |
| Turkey, dark meat | 152 | 2620 | 2020 | 1.297 | |
| Cream of chicken soup | 244 | 215 | 166 | 1.295 | |
| Chicken heart | 6.1 | 79 | 61 | 1.295 | |
| Turkey, light meat | 180 | 3540 | 2740 | 1.292 | |
| Bratwurst, ckd | 85 | 910 | 706 | 1.289 | |
| Turkey, canned boned | 142 | 3040 | 2360 | 1.288 | |
| Italian sausage, ckd | 67 | 1020 | 792 | 1.288 | |
| Pork sausage | 28 | 252 | 196 | 1.286 | |
| Wild quail | 405 | 6660 | 5180 | 1.286 | |
| Chicken thigh | 120 | 1310 | 1020 | 1.284 | |
| Chicken, dark meat | 160 | 2150 | 1680 | 1.280 | |
| Goose, domesticated | 320 | 4010 | 3150 | 1.273 | |
| Pork and beef sausage | 13 | 141 | 111 | 1.270 | |
| Bologna, beef and pork | 28 | 250 | 198 | 1.263 | |
| Peach, dried | 130 | 151 | 120 | 1.258 | |
| Black bean soup | 247 | 415 | 331 | 1.254 | |
| Bean w/ frankfurters soup | 250 | 415 | 331 | 1.254 | |
| Peach | 115 | 20 | 16 | 1.250 | |
| Corned Beef, brisket | 454 | 5100 | 4100 | 1.244 | |
| Pastrami | 28 | 375 | 302 | 1.242 | |
| Bologna, beef | 28 | 254 | 205 | 1.239 | |
| Frankfurter, beef | 45 | 389 | 314 | 1.239 | |
| Ground beef, regular | 113 | 1560 | 1260 | 1.238 | |
| Cream of celery soup | 244 | 73 | 59 | 1.237 | |
| Ground beef, lean | 113 | 1670 | 1350 | 1.237 | |
| Chicken liver | 32 | 35 | 352 | 1.236 | |
| Duck liver | 44 | 624 | 505 | 1.236 | |
| Turkey liver | 102 | 1540 | 1250 | 1.232 | |
| Mortadella | 28 | 358 | 291 | 1.230 | |
| Goose liver | 94 | 1160 | 943 | 1.230 | |
| Plum | 5.5 | 90 | 74 | 1.216 | |
| Green beans | 110 | 97 | 80 | 1.213 | |
| Chicken back | 177 | 1090 | 900 | 1.211 | |
| Beef smoked, chopped | 28 | 467 | 386 | 1.210 | |
| Pork Bacon | 454 | 2900 | 2400 | 1.208 | |
| Beef, dried | 28 | 673 | 557 | 1.208 | |
| Brotwurst | 28 | 323 | 268 | 1.205 | |
| Polish sausage | 28 | 315 | 262 | 1.202 | |
| Salami, hard | 10 | 182 | 152 | 1.197 | |
| Bologna, pork | 28 | 341 | 285 | 1.196 | |
| Chicken wing | 90 | 698 | 585 | 1.193 | |
| Braunschweiger | 28 | 258 | 217 | 1.189 | |
| Duck, domesticated | 287 | 2610 | 2210 | 1.181 | |
| Lentil sprouts | 77 | 548 | 470 | 1.166 | |
| Lettuce, romaine | 56 | 58 | 50 | 1.160 | |
| Lettuce, iceberg | 75 | 60 | 52 | 1.154 | |
| Caviar, black and red | 16 | 293 | 254 | 1.154 | |
| Cauliflower | 100 | 108 | 96 | 1.125 | |
| Vienna sausage | 16 | 127 | 113 | 1.124 | |
| Liver | 113 | 1570 | 1420 | 1.106 | |
| Guava | 112 | 21 | 19 | 1.105 | |
| New England Clam Chowder | 244 | 251 | 229 | 1.096 | |
| Cream of potato soup | 244 | 83 | 76 | 1.092 | |
| Spinach | 55 | 98 | 90 | 1.089 | |
| Kale | 67 | 132 | 123 | 1.073 | |
| Chicken rice soup | 241 | 251 | 234 | 1.073 | |
| Kielbasa | 28 | 286 | 267 | 1.071 | |
| Frankfurter, beef and por | 45 | 407 | 382 | 1.065 | |
| Whole Egg | 50 | 410 | 388 | 1.057 | |
| Egg White | 33 | 206 | 195 | 1.056 | |
| Whole Egg, dried | 5 | 155 | 147 | 1.054 | |
| Watermelon | 160 | 99 | 94 | 1.053 | |
| Cabbage, chinese | 70 | 62 | 59 | 1.051 | |
| Corn | 154 | 210 | 200 | 1.050 | |
| Sweet potato | 130 | 105 | 100 | 1.050 | |
| Turnip greens | 55 | 54 | 52 | 1.038 | |
| Abalone | 85 | 1090 | 1060 | 1.028 | |
| Oysters | 84 | 444 | 433 | 1.025 | |
| Clams | 180 | 1720 | 1680 | 1.024 | |
| Scallops | 85 | 1060 | 1040 | 1.019 | |
| Banana | 175 | 55 | 54 | 1.019 | |
| Asparagus | 134 | 194 | 192 | 1.010 | |
| Oat flakes | 48 | 583 | 579 | 1.007 | |
| Mayonnaise | 185 | 1400 | 1400 | 1.000 | |
| Vegetarian vegetable soup | 241 | 99 | 99 | 1.000 | |
| Beet greens | 38 | 20 | 20 | 1.000 | |
| Endive | 50 | 32 | 32 | 1.000 | |
| Leeks | 124 | 97 | 97 | 1.000 | |
| Pumpkin | 245 | 96 | 96 | 1.000 | |
| Shrimp | 85 | 1500 | 1510 | 0.993 | |
| Crab | 85 | 1350 | 1360 | 0.993 | |
| pea soup w/ham | 253 | 696 | 703 | 0.990 | |
| Lima beans, cooked | 170 | 765 | 775 | 0.987 | |
| Egg Yolk | 17 | 189 | 193 | 0.979 | |
| Okra | 100 | 82 | 84 | 0.976 | |
| Broccoli | 88 | 124 | 128 | 0.969 | |
| Chicken gizzard | 37 | 465 | 484 | 0.961 | |
| Strawberries | 149 | 37 | 39 | 0.949 | |
| Collards | 186 | 140 | 72 | 0.931 | |
| Minestrone soup | 241 | 183 | 198 | 0.924 | |
| Carrots | 110 | 44 | 48 | 0.917 | |
| Dates | 83 | 50 | 55 | 0.909 | |
| Peppers, sweet | 100 | 38 | 42 | 0.905 | |
| Radish | 45 | 16 | 18 | 0.889 | |
| Watercress | 104 | 172 | 200 | 0.860 | |
| Swiss chard | 36 | 36 | 42 | 0.857 | |
| Eggplant | 82 | 42 | 50 | 0.840 | |
| Tomato soup | 244 | 51 | 61 | 0.836 | |
| Cabbage, common | 70 | 40 | 48 | 0.833 | |
| Wheat germ | 180 | 1330 | 1790 | 0.743 | |
| Peas, green | 146 | 463 | 625 | 0.741 | |
| Brussels sprouts | 88 | 130 | 178 | 0.730 | |
| Tangerine | 116 | 27 | 37 | 0.730 | |
| Orange | 180 | 62 | 85 | 0.729 | |
| Onions, green | 100 | 4 | 6 | 0.667 | |
| Mushrooms | 70 | 48 | 72 | 0.667 | |
| Cucumber | 104 | 22 | 36 | 0.611 | |
| Wheat granules | 28.4 | 101 | 169 | 0.598 | |
| Corn grits | 242 | 68 | 114 | 0.596 | |
| Snails | 85 | 1250 | 2100 | 0.595 | |
| Wheat, shredded | 23.6 | 79 | 133 | 0.594 | |
| Wheat flakes | 33 | 101 | 171 | 0.591 | |
| Cream of wheat | 251 | 98 | 166 | 0.590 | |
| Pistachios, shelled | 128 | 1640 | 2790 | 0.588 | |
| Corn, puffed | 28.4 | 65 | 112 | 0.580 | |
| Wheat, puffed | 12 | 49 | 85 | 0.576 | |
| Squash, winter | 205 | 902 | 1590 | 0.567 | |
| Bran flakes | 47 | 177 | 314 | 0.564 | |
| Elderberries | 145 | 38 | 68 | 0.559 | |
| Plantain | 148 | 89 | 160 | 0.556 | |
| Oats, puffed | 28.4 | 175 | 320 | 0.547 | |
| Oatmeal | 234 | 78 | 147 | 0.531 | |
| Cashews | 160 | 246 | 470 | 0.523 | |
| Chestnuts, fresh | 160 | 246 | 470 | 0.523 | |
| Rice, puffed | 14 | 38 | 73 | 0.521 | |
| Yams | 200 | 89 | 191 | 0.466 | |
| Pumpkin seeds & squash | 140 | 2530 | 5570 | 0.454 | |
| Garlic | 3 | 8 | 19 | 0.421 | |
| Macadamia nuts | 134 | 434 | 1200 | 0.362 | |
| Blackberries | 145 | 17 | 49 | 0.347 | |
| Blueberries | 145 | 17 | 49 | 0.347 | |
| Onions, mature | 160 | 90 | 262 | 0.344 | |
| Grapes, slip skin | 153 | 13 | 42 | 0.310 | |
| Grapes, adherent skin | 160 | 24 | 78 | 0.308 | |
| Peanuts | 144 | 1450 | 5050 | 0.287 | |
| Peanut butter | 15 | 176 | 613 | 0.287 | |
| Coconut, shredded | 80 | 118 | 437 | 0.270 | |
| Almonds | 142 | 946 | 3540 | 0.267 | |
| Rutabaga | 140 | 55 | 207 | 0.266 | |
| Pecans | 108 | 315 | 1190 | 0.265 | |
| Sesame seeds | 150 | 1240 | 4990 | 0.248 | |
| Hickory nuts | 15 | 70 | 298 | 0.235 | |
| Brazil nuts | 140 | 757 | 3350 | 0.226 | |
| Tahini | 15 | 82 | 378 | 0.217 | |
| Grape juice | 253 | 25 | 119 | 0.210 | |
| Tangerine juice | 247 | 17 | 84 | 0.202 | |
| Pine nuts | 28 | 256 | 1330 | 0.192 | |
| Orange juice | 248 | 22 | 117 | 0.188 | |
| Hazelnuts | 135 | 459 | 2480 | 0.185 | |
| Walnuts | 100 | 466 | 2520 | 0.185 | |
By the way…
The best books that I know of for showing you how to stay fit with quick, simple, at-home workouts are the Lightning Speed Fitness Program by Roger Haeske and the Fit Over 40 for Women by Brett Yokley. Roger and Brett also throw in lots of bonus books on diet, exercise, and lifestyle when you purchase their books. Click on images below for details.
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All the best in natural health,
Dr. D
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