11 High-Lysine, Low-Arginine Foods

Lysine is an essential amino acid. It plays a key role in your body’s production of hormones and energy, absorption of calcium, immune health, and more, according to Cleveland Clinic. Since your body can’t make this amino acid, you’ll want to eat quality food sources of lysine.

Limited research suggests that foods high in lysine and low in arginine (another amino acid) may also help prevent and heal cold sores. Arginine can lead the herpes simplex virus to multiply and aggravate cold sores, but lysine is known to inhibit the function of arginine.

The recommended daily intake of lysine is about 38 milligrams (mg) per kilogram (kg) — or per 2.2 pounds (lbs) — of body weight for adults,‌ according to Cleveland Clinic. That equates to about 2,600 mg for a 150-pound person each day. ‌

Foods high in lysine (and lower in arginine) easily surpass this amount in a serving, according to MyFoodData.com. While clinical research on people is very limited, it appears that a minimum of a 1-to-1 lysine-to-arginine ratio can be beneficial for healthy individuals. Those looking to inhibit the herpes simplex virus may benefit from a higher ratio.

1. Yogurt

A 1-cup serving of plain, nonfat yogurt provides 1,259 mg of lysine and maintains a nearly 3-to-1 lysine-to-arginine ratio, according to MyFoodData.com. It’s also a helpful source of protein, with 14 grams (g) per cup, as well as calcium, potassium, and phosphorus. Top yogurt with a handful of fresh berries and chopped nuts for a healthy breakfast or a hearty snack.

2. Milk

One cup of skim milk contains 691 mg, with a lysine-to-arginine ratio of about 2.9-to-1, according to MyFoodData.com. Skim milk also provides over 8 g of protein per cup, along with a boost of calcium, vitamin D, and phosphorus. Use this drink to make smoothies and oatmeal, or sip it chilled on its own.

3. Cheese

Many types of cheese are good sources of lysine with low amounts of arginine. For example, 1 ounce (oz) of grated parmesan cheese provides 939 mg of lysine with a 2 ½-to-1 lysine-to-arginine ratio, according to MyFoodData.com. It also boasts over 10 g of protein and more than a quarter of your daily calcium requirement. Sprinkle parmesan cheese on salads, air-popped popcorn, and roasted potatoes or for an extra hit of nutritious flavor.

4. Ricotta Cheese

A half-cup serving of low-fat ricotta cheese offers 1,678 mg with a 2.1-to-1 lysine-to-arginine ratio, according to MyFoodData.com. It also provides over 25 percent of your daily calcium needs, as well as nearly 40 percent of your daily selenium requirement. This dairy staple can serve as a delicious pairing for healthy produce like strawberries or bananas.

5. Cottage Cheese

Another dairy winner, a 4-oz serving of low-fat cottage cheese contains 992 mg of lysine and maintains a 1.9-to-1 lysine-to-arginine ratio, according to MyFoodData.com. It also provides nearly 12 g of protein, along with a little boost of calcium and phosphorus. Top whole-wheat toast with cottage cheese, fresh tomato slices, and cracked pepper for a satisfying, savory breakfast.

6. Salmon

A 6-oz filet of wild-caught salmon provides 3,662 mg of lysine and maintains a 1.54-to-1 lysine-to-arginine ratio, according to MyFoodData.com. It also provides more than your full daily needs of omega-3 fatty acids, healthy fats known for supporting heart health and cognitive health, according to Cleveland Clinic. Pan sear salmon, roast it, or grill it for a delicious, protein-packed dinner.

7. Cod

Another excellent seafood option, one cod filet offers 3,775 mg of lysine with a 1.54-to-1 lysine-to-arginine ratio, according to MyFoodData.com. Cod is also a strong source of protein, with over 40 g per serving. Plus, it provides more than your full daily needs of selenium. This nutrient helps protect your body from free-radical damage and infection, and it plays a key role in DNA production, thyroid gland function, and reproduction, according to the National Institutes of Health Office of Dietary Supplements (ODS).

8. Tuna

9. Turkey

A 6-oz serving of roasted turkey breast contains 3,783 mg of lysine with a 1 ½-to-1 lysine-to-arginine ratio, according to MyFoodData.com. It also provides over 51 g of protein, over 30 percent of your daily phosphorus needs, and almost your entire daily selenium requirement. Roasted turkey works well as the protein centerpiece of a dinner plate, as well as sliced in sandwiches and shredding into nourishing soups.

10. Beef

11. Chicken

A 6-oz serving of lean chicken breast provides 5,421 mg of lysine with a 1.4-to-1 lysine-to-arginine ratio, according to MyFoodData.com. It also packs in 55 g of protein while featuring minimal saturated fat. Chicken breast is one of the most versatile animal-protein sources, working well in sandwiches, salads, soups, and more.