Here’s a detailed breakdown of taurine-rich foods, along with their taurine content and macronutrient profiles per 100g.
| Food | Taurine (mg) | Protein (g) | Fat (g) | Carbs (g) |
| Beef (cooked) | 50 | 26 | 11 | 0 |
| Chicken (cooked) | 34 | 27 | 3.5 | 0 |
| Turkey (cooked) | 30 | 28 | 1 | 0 |
| Pork (cooked) | 50 | 27 | 9 | 0 |
| Lamb (cooked) | 40 | 25 | 9 | 0 |
| Salmon (wild) | 94 | 25 | 8 | 0 |
| Tuna (canned) | 70 | 23 | 1 | 0 |
| Sardines (canned in water) | 150 | 25 | 11 | 0 |
| Cod (cooked) | 120 | 20 | 1 | 0 |
| Mussels (cooked) | 655 | 24 | 3 | 4 |
| Clams (cooked) | 520 | 25 | 1.5 | 5 |
| Scallops (cooked) | 827 | 20 | 0.8 | 4 |
| Shrimp (cooked) | 50 | 24 | 1 | 1 |
| Octopus (cooked) | 290 | 29 | 1 | 2 |
| Crab (cooked) | 200 | 19 | 1.5 | 0 |
| Milk (whole) | 6 | 3.3 | 3.3 | 4.8 |
| Eggs (whole) | 1 | 13 | 11 | 1 |
| Yogurt (plain, whole) | 2 | 10 | 5 | 3.6 |
| Seaweed (dried) | 130 | 6 | 1 | 6 |
What Is Taurine and Why Does It Matter?
Taurine is a sulfur-containing amino acid found abundantly in animal-based foods. Unlike most amino acids, taurine isn’t used to build proteins — instead, it plays key roles in cellular hydration, bile salt formation, and calcium signaling. It’s particularly important for heart, brain, and eye health and has strong antioxidant properties.
Benefits
- Supports cardiovascular health by improving blood flow and reducing blood pressure
- Protects mitochondria, helping cells manage oxidative stress
- Aids in exercise recovery by reducing fatigue and improving muscle function
- Essential for eye and brain development, especially in infants and children
- May improve insulin sensitivity and metabolic function
While the body produces taurine naturally, dietary intake may be beneficial, especially for older adults, those under stress, or individuals on a vegan/vegetarian diet (as taurine is virtually absent in plant foods).
