Top 10 Foods Highest in Cystine (Cysteine)
Cystine is the oxidized dimer form of the amino acid cysteine, and is considered nutritionally equivalent to cysteine. (3)
Among its many functions, cystine helps create anti-oxidants in the body (1), and can help with hair health. However, none of these claims are well established. (2)
High cystine foods include pork, beef, chicken, fish, lentils, oatmeal, eggs, low-fat yogurt, sunflower seeds, and cheese. (4) The reference dietary intake (RDI) for cystine is 4.1mg per kilogram of body weight or 1.9mg per pound. A person weighing 70kg (~154 pounds) should consume 287mg of cystine per day. (5)
Below is a list of the top 10 foods highest in cystine with the %RDI calculated for someone weighing 70kg (154lbs). For more high cystine foods see the extended list of cystine-rich foods.
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1. Lean Pork Chops
Cystine
in a 6oz ChopCystine
per 100gCystine
per 200 Calories595mg
(207% RDI)350mg
(122% RDI)359mg
(125% RDI)More Pork High in Cystine
- 176% RDI per cup of roast ham
- 32% RDI per 3oz sausage link
- 28% RDI per oz of salami
See all meats high in cystine.
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2. Beef (Skirt Steak)
Cystine
per 6oz SteakCystine
per 100gCystine
per 200 Calories587mg
(204% RDI)345mg
(120% RDI)257mg
(90% RDI)More Beef and Lamb High in Cystine
- 126% RDI per 3oz of lamb roast
- 99% RDI per 3oz buffalo roast
- 92% RDI per 3oz of beef roast
See all meats high in cystine.
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3. Lean Chicken Breast
Cystine
in a 6oz BreastCystine
per 100gCystine
per 200 Calories571mg
(199% RDI)336mg
(117% RDI)428mg
(149% RDI)More Poultry High in Cystine
- 258% RDI per chicken leg
- 198% RDI in 6oz of ground turkey
- 125% RDI in a roast chicken thigh
See all meats high in cystine.
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4. Tuna
Cystine
in a 6oz FilletCystine
per 100gCystine
per 200 Calories546mg
(190% RDI)321mg
(112% RDI)349mg
(122% RDI)More Fish High in Cystine
- 222% RDI in 20 small clams
- 175% RDI per 6oz salmon fillet
- 157% RDI per 6oz tilapia fillet
See all fish and shellfish high in cystine.
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5. Lentils
Cystine
per CupCystine
per 100gCystine
per 200 Calories234mg
(81% RDI)118mg
(41% RDI)203mg
(71% RDI)More Beans High in Cystine
- 161% RDI per cup of boiled soybeans (edamame)
- 87% RDI per cup of split peas
- 68% RDI per cup of chickpeas (garbanzo beans)
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6. Oatmeal
Cystine
per CupCystine
per 100gCystine
per 200 Calories227mg
(79% RDI)97mg
(34% RDI)273mg
(95% RDI)More Whole Grains High in Cystine
- 75% RDI per cup of kamut
- 51% RDI per cup of whole wheat pasta
- 32% RDI per cup of rice
See all grains high in cystine.
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7. Eggs
Cystine
in 1 Large EggCystine
per 100gCystine
per 200 Calories146mg
(51% RDI)292mg
(102% RDI)377mg
(131% RDI) -
8. Low-Fat Yogurt
Cystine
per CupCystine
per 100gCystine
per 200 Calories127mg
(44% RDI)52mg
(18% RDI)186mg
(65% RDI)- 36% RDI per 16oz glass of milk
See all dairy foods high in cystine.
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9. Sunflower Seeds
Cystine
per 1oz HandfulCystine
per 100gCystine
per 200 Calories109mg
(38% RDI)383mg
(133% RDI)132mg
(46% RDI)More Nuts and Seeds High in Cystine
- 66% RDI per oz of hemp seeds
- 40% RDI per oz of chia seeds
- 36% RDI per oz of cashews
See all nuts and seeds high in cystine.
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10. Swiss Cheese
Cystine
per OzCystine
per 100gCystine
per 200 Calories82mg
(29% RDI)290mg
(101% RDI)148mg
(51% RDI)More Cheese High in Cystine
- 43% RDI per 1/2 cup of ricotta
- 30% RDI per oz of gruyere
- 25% RDI per oz of gouda
See all dairy foods high in cystine.
Printable One Page Sheet
More Cystine Rich Foods
Food | Serving | Cystine |
---|---|---|
1. Beef Liver | 1 slice | 135% RDI (388mg) |
2. Somen Noodles | per cup | 69% RDI (199mg) |
3. Teff | per cup | 61% RDI (174mg) |
4. Couscous | per cup | 59% RDI (168mg) |
5. Firm Tofu | per cup | 50% RDI (144mg) |
6. Crab Cakes | per cake | 50% RDI (143mg) |
7. Lima Beans | per cup cooked | 49% RDI (141mg) |
8. Carrots | per cup chopped | 21% RDI (60mg) |
9. Shiitake Mushrooms | per cup cooked | 14% RDI (39mg) |
10. Almond Butter | per tblsp | 13% RDI (39mg) |
From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Cystine
- Foods Low in Cystine
- Vegetables High in Cystine
- Fruits High in Cystine
- Vegetarian Foods High in Cystine
- Nuts High in Cystine
- Grains High in Cystine
- Beans High in Cystine
- Dairy High in Cystine
- Breakfast Cereals High in Cystine
- Fast Foods High in Cystine
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Mechanisms underlying the cardioprotective effect of L-cysteine. Mol Cell Biochem. 2005 Sep;277(1-2):27-31.
- Effects of the Usage of l-Cysteine (l-Cys) on Human Health Molecules. 2018 Mar; 23(3): 575. Published online 2018 Mar 3. doi: 10.3390/molecules23030575
- Biochemical and Functional Evaluation of the Intramolecular Disulfide Bonds in the Zinc-Chelating Antimicrobial Protein Human S100A7 (Psoriasin). Biochemistry. 2017 Oct 31;56(43):5726-5738. doi: 10.1021/acs.biochem.7b00781. Epub 2017 Oct 19
- U.S. Agricultural Research Service Food Data Central
- World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9
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