In our article we took a look at Spermidine and its benefits, now ideally you can try and get enough from a varied and healthy diet
Here’s a detailed list of spermidine-rich foods with their spermidine content and full macronutrient breakdown per 100g:
| Food | Spermidine (mg) | Protein (g) | Fat (g) | Carbs (g) |
| Wheat Germ | 243 | 23.2 | 9.7 | 51.8 |
| Soybeans (fermented) | 207 | 18.2 | 10.4 | 9.9 |
| Mature Cheddar Cheese | 199 | 25 | 33.1 | 1.3 |
| Green Peas | 146 | 5.4 | 0.4 | 14.5 |
| Broccoli | 103 | 2.8 | 0.4 | 6.6 |
| Cauliflower | 97 | 1.9 | 0.3 | 4.9 |
| Mushrooms (white) | 89 | 3.1 | 0.3 | 3.3 |
| Pumpkin Seeds | 65 | 30.2 | 49.1 | 10.7 |
| Lentils (cooked) | 62 | 9 | 0.4 | 20.1 |
| Brown Rice (cooked) | 50 | 2.6 | 0.9 | 23 |
| Natto | 188 | 18.7 | 11 | 14.1 |
| Aged Cheeses (avg) | 175 | 24 | 32.5 | 1.3 |
| Tofu (firm) | 72 | 8 | 4.8 | 1.9 |
| Corn (sweet, cooked) | 60 | 3.3 | 1.5 | 19 |
| Spinach (cooked) | 52 | 3 | 0.4 | 4.7 |
| Chicken Liver (cooked) | 130 | 26 | 4.8 | 1.1 |
| Beef (cooked) | 85 | 26.1 | 17 | 0 |
| Mango | 35 | 0.8 | 0.4 | 15 |
| Pear | 22 | 0.4 | 0.1 | 15.2 |
| Grapefruit | 20 | 0.8 | 0.1 | 8.1 |
What is Spermidine?
Spermidine is a naturally occurring polyamine found in all living cells. It plays a vital role in cellular growth, DNA stability, and, most notably, autophagy—the body’s process of cleaning out damaged cells to regenerate newer, healthier ones.
Autophagy is closely linked to longevity, and studies have shown that spermidine supplementation or dietary intake may support cardiovascular health, cognitive function, and potentially extend lifespan.
Benefits of Spermidine
- Promotes autophagy: A key mechanism in cellular renewal and longevity
- Supports cardiovascular health: Linked to reduced blood pressure and arterial stiffness
- Neuroprotective: May help protect brain function and slow age-related decline
- Anti-inflammatory and antioxidant: Helps mitigate cellular stress
- May reduce age-related diseases: Including metabolic and neurodegenerative disorders
While the body produces spermidine naturally, dietary intake declines with age, making food sources an important part of maintaining healthy levels.
