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Bodybuilding Protein – Best Dietary Sources Of L-Arginine

bodybuilding protein arginine

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.

lightning speed fitness programFit Over 40 for Women

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All the best in natural health,

Dr. D

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