Glycine is the smallest of the twenty amino acids that make up protein, but it plays an outsized role in connective tissue, detoxification pathways, and how well you sleep. Glycine makes up roughly a third of the amino acids in collagen, the structural protein that gives skin, tendons, and cartilage their strength. According to a review published in PMC, glycine is classified as conditionally essential, meaning your body can produce some on its own, but during high collagen turnover, illness, pregnancy, or recovery from injury, demand can outpace what your body makes internally.
There is no official Recommended Dietary Allowance for glycine, but population studies suggest average daily intake from food typically falls between 2 and 3 grams, while some researchers estimate optimal collagen synthesis may require closer to 10 grams a day. That gap is difficult to close through diet alone unless you deliberately include collagen-rich foods, since glycine concentrates in skin, connective tissue, and gelatin rather than lean muscle meat. The richest sources tend to be foods many people trim away, such as poultry skin and slow-cooked, collagen-heavy cuts.
The 20 foods below are the richest glycine sources available, along with practical ways to work them into your weekly meals.
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- 20 Foods With the Highest Glycine Content
- Summary: Top 20 Glycine Foods at a Glance
- Tips for Getting the Most Glycine From Food
- Jump to the FAQ
- The Bottom Line
20 Foods With the Highest Glycine Content
1. Gelatin: The Most Concentrated Glycine Source Available
Gelatin is cooked collagen, standing far above every other food source of glycine, composed almost entirely of this amino acid alongside proline and hydroxyproline. Unsweetened gelatin powder dissolves into warm liquids or sets homemade gummies, broths, and desserts.
Because gelatin lacks tryptophan and is low in a few other amino acids, it should not replace complete protein sources, but it works well as an addition. Stirring a tablespoon into your morning coffee or a smoothie is a simple way to add a meaningful dose without changing your meals.
Best eaten: Dissolved into warm water, broth, coffee, or used to make homemade gummies and gelatin desserts.
Per 1 tablespoon, dry powder. Glycine content reflects USDA values per 100 grams scaled to this serving.
2. Pork Skin: A Concentrated Whole-Food Glycine Source
Pork skin, often eaten as cracklings or chicharrones, ranks among the highest whole-food sources of glycine due to its dense collagen content. While higher in fat than leaner cuts, an occasional serving provides a substantial amount of this amino acid in a small portion.
Choosing baked or air-fried preparations over deep-fried versions moderates fat content while preserving the glycine. Pairing pork skin with a vegetable-forward meal balances out its richness.
Best eaten: Baked or air-fried until crisp, used sparingly as a topping or snack.
Per 10 grams (about a third of an ounce). Glycine content reflects USDA values per 100 grams scaled to this serving.
3. Chicken Skin: An Often-Discarded Source of Collagen
Chicken skin is frequently trimmed away, but it is one of the more accessible everyday glycine sources thanks to its collagen-rich connective tissue. Roasting chicken with the skin intact preserves this nutrient.
Chicken skin is higher in fat than the meat underneath, so portion size matters if you are watching overall fat intake. Crisping it in the oven rather than frying keeps the preparation lighter. Since collagen production depends on adequate glycine intake, pairing chicken skin with other foods that support collagen production can reinforce the skin and joint benefits.
Best eaten: Roasted until crisp, left on the chicken rather than removed before cooking.
Per 3 ounces, cooked.
4. Bone Broth: A Slow-Simmered Source of Glycine
Bone broth is made by simmering animal bones and connective tissue for extended periods, breaking down collagen into glycine and other amino acids that dissolve into the liquid. The exact amount varies considerably depending on cooking time, with longer simmers generally yielding more.
A well-made cup of bone broth can provide a few grams of glycine, and the Cleveland Clinic notes that this amino acid may help ease stress and support sleep. Using it as a base for soups, stews, or sipping it on its own are effective approaches.
Best eaten: Sipped warm on its own, or used as a base for soups and braises.
Per 1 cup. Glycine content varies significantly based on simmer time and bones used.
5. Turkey Skin: A Holiday Staple With Concentrated Collagen
Turkey skin, particularly from dark meat portions, contains a notable amount of glycine due to its connective tissue. Many people remove turkey skin before eating, but leaving it on captures more of this amino acid along with extra flavor.
Roasting turkey with the skin on and basting periodically helps it crisp up while retaining moisture underneath. This approach also reduces food waste compared to discarding the skin entirely.
Best eaten: Roasted whole with the skin left on, basted periodically for crispness.
Per 3 ounces, cooked skin.
6. Pork Hocks: A Traditional Cut Rich in Connective Tissue
Pork hocks contain abundant connective tissue and skin, a traditional source of glycine in cuisines favoring slow-cooked, gelatinous cuts. Pickled or braised preparations are common.
Long cooking times for pork hocks break down collagen into more bioavailable glycine. This cut works well in bean dishes, stews, and braised greens, where the rendered fat and gelatin enrich the broth.
Best eaten: Braised or simmered slowly in soups, stews, or with beans.
Per 3 ounces, cooked.
7. Beef Short Ribs: A Connective-Tissue-Rich Cut
Beef short ribs contain substantial connective tissue, and collagen is the body’s most abundant structural protein, which breaks down into gelatin and glycine during braising. This is part of why slow-cooked short ribs become so tender, since the collagen converts into a softer, more digestible form.
Cooking short ribs low and slow for several hours, often with a splash of vinegar or wine to help break down the collagen further, maximizes both tenderness and glycine content. Balancing this richer cut with lighter sides like roasted vegetables keeps the meal from feeling heavy.
Best eaten: Braised low and slow for several hours until tender.
Per 3 ounces, cooked. Glycine content increases with longer cooking times.
8. Dried Whitefish: A Concentrated Seafood Source
Dried whitefish ranks among the more concentrated seafood sources of glycine, largely because drying removes water and concentrates the remaining nutrients. This preparation is common in traditional diets and provides a shelf-stable way to add glycine.
Because dried fish can be high in sodium, checking labels or preparing it yourself with minimal salt keeps this food aligned with broader health goals. It works well rehydrated into soups or eaten as a snack.
Best eaten: Rehydrated into soups and stews, or eaten as a dried snack in moderation.
Per 1 ounce, dried.
9. Salmon: A Practical Everyday Glycine Source
Salmon provides a meaningful amount of glycine relative to many commonly eaten fish, particularly when the skin is included. It is also a well-known source of omega-3 fatty acids, making it a nutrient-dense choice.
Cooking salmon with the skin on captures more of the glycine concentrated in the connective tissue beneath the surface. Pan-searing skin-side down until crisp is a simple way to enjoy this benefit.
Best eaten: Pan-seared or roasted with the skin on.
Per 3.5 ounces, cooked.
10. Pumpkin Seeds: A Top Plant-Based Glycine Source
Pumpkin seeds stand out among plant foods for their relatively high glycine content, making them one of the more practical options for vegetarians and vegans looking to boost intake. They are easy to add to a wide range of meals.
Beyond glycine, pumpkin seeds provide magnesium, zinc, and healthy fats, rounding out their nutritional profile. Roasting them lightly with a pinch of salt makes for a simple, portable snack.
Best eaten: Roasted and eaten as a snack, or sprinkled over salads, oatmeal, or yogurt.
Per quarter cup.
11. Soybeans: A Legume High in Glycine
Soybeans, particularly as edamame or in soy-based products, provide a notable amount of glycine for a plant food, making them useful for building intake without animal products.
Soybeans also deliver complete protein, relatively rare among plant foods, along with fiber and isoflavones. Steaming edamame in the pod and lightly salting it is a simple way to enjoy this food.
Best eaten: Steamed in the pod as edamame, or used in tofu, tempeh, and soy milk.
Per half cup, cooked.
12. Sesame Seeds: A Small Seed With Notable Glycine Content
Sesame seeds, particularly ground into flour or tahini, provide a meaningful amount of glycine for their small serving size. They are easy to incorporate into savory and sweet dishes alike.
Sesame seeds also contain calcium, copper, and healthy fats, making them a nutritionally efficient addition. Tahini can be stirred into dressings, sauces, or spread directly onto toast.
Best eaten: Ground into tahini, sprinkled over salads, or used in dressings and sauces.
Per quarter cup, whole seeds.
13. Eggs: A Convenient, Widely Available Source
Eggs provide glycine throughout the egg, though not at the concentration found in collagen-rich animal foods. Because eggs are eaten frequently, they still contribute meaningfully to overall intake.
Eggs also supply choline, vitamin D, and complete protein, making them versatile for almost any meal. Eating the whole egg rather than whites alone gives a more complete amino acid profile.
Best eaten: Scrambled, boiled, or poached as part of a balanced breakfast.
Per 1 large egg.
14. Lentils: A Plant-Based Staple With Useful Glycine Content
Lentils provide a modest but useful amount of glycine, one of the more accessible plant sources for legume-based meals. They cook quickly compared to other dried legumes, making them practical for weeknights.
Lentils are also rich in fiber and folate, supporting digestive health and a well-rounded plant-based diet. Combining lentils with seeds like sesame or pumpkin stacks glycine sources together.
Best eaten: Simmered into soups, stews, or grain bowls.
Per 1 cup, cooked.
15. Chickpeas: A Versatile Legume Source
Chickpeas contribute a modest amount of glycine and are widely used across cuisines, making them an easy addition to a varied diet. Their mild flavor and firm texture adapt well to savory dishes and blends like hummus.
Chickpeas also provide fiber and plant protein, supporting satiety and digestive health. Roasting chickpeas with spices creates a crunchy snack that retains their benefits.
Best eaten: Roasted as a snack, blended into hummus, or added to salads and grain bowls.
Per 1 cup, cooked.
16. Beef Jerky: A Concentrated, Portable Source
Beef jerky provides a notable amount of glycine for its weight, since drying concentrates the amino acids in the original cut of beef. Its portability makes it a convenient snack.
Choosing lower-sodium varieties or making jerky at home allows better control over added salt and sugar. Pairing jerky with fruit or vegetables rounds out the snack.
Best eaten: As a portable snack, ideally a lower-sodium or homemade variety.
Per 1 ounce.
17. Bacon: A Common Source in the Average Diet
Bacon contains a moderate amount of glycine due to its connective tissue and skin content, and because it is widely consumed, it contributes meaningfully to average intake. Choosing reduced-sodium varieties balances its inclusion with heart health goals.
Baking bacon on a rack rather than pan-frying allows excess fat to drip away. Pairing bacon with vegetables like spinach or tomatoes rounds out the profile.
Best eaten: Baked on a rack until crisp, paired with vegetables.
Per 3 ounces, cooked.
18. Mussels and Mollusks: A Seafood Source of Glycine
Mussels and other mollusks, including whelk and clams, provide a meaningful amount of glycine plus trace minerals like iron and selenium. Their tender texture comes partly from natural collagen.
These shellfish are also a good source of vitamin B12 and omega-3s, making them nutrient-dense. Steaming mussels with garlic and herbs highlights their natural taste.
Best eaten: Steamed with garlic and herbs, or added to seafood stews.
Per 3.5 ounces, cooked.
19. Spirulina: A Concentrated Algae Source for Plant-Based Diets
Spirulina, a blue-green algae sold as powder or tablets, contains a notable concentration of glycine for its weight, making it useful for plant-based diets. A small amount goes a long way.
Spirulina also provides plant-based iron and B vitamins, though its strong flavor works best blended into smoothies. Starting with small amounts helps assess tolerance, since some people experience mild digestive effects.
Best eaten: Blended into smoothies, or mixed into juice in small amounts.
Per 1 tablespoon, dried.
20. Cod: A Lean Fish With Modest Glycine Content
Cod provides a smaller but useful amount of glycine, particularly in dried or salted preparations where concentration increases as water is removed. Fresh cod remains lean and mild-flavored, fitting easily into many meal styles.
Cod is also a good source of lean protein and B vitamins. Baking or poaching with herbs and lemon keeps the dish light.
Best eaten: Baked or poached with herbs and lemon.
Per 3.5 ounces, cooked, fresh. Dried and salted preparations contain considerably more per ounce.
Summary: Top 20 Glycine Foods at a Glance
Tips for Getting the Most Glycine From Food
Don’t trim away the skin. Poultry skin, fish skin, and the fat cap on slow-cooked meats concentrate much of the glycine in animal foods. Leaving skin on during cooking and eating it rather than discarding it increases intake without changing your shopping list.
Choose slow cooking methods for tougher cuts. Braising, slow-roasting, and pressure cooking break down collagen into more bioavailable glycine, which is why short ribs, pork hocks, and bone broth become so tender after hours of cooking. Quick high-heat methods like grilling do not allow the same breakdown.
Add gelatin or bone broth as a simple boost. Since reaching higher glycine targets through whole foods alone can be difficult, stirring gelatin into coffee or using bone broth as a cooking liquid closes the gap without major dietary changes.
Combine plant sources throughout the day. If you follow a vegetarian or vegan diet, no single plant food matches the concentration found in collagen-rich animal sources, but combining pumpkin seeds, sesame, soy, and legumes across meals adds up meaningfully over a day.
Consider timing around sleep if that is your goal. Sleep research has commonly used doses around 3 grams of glycine before bed to study its effect on sleep quality, though this amount can be hard to reach through food alone. Bone broth or a gelatin-based snack in the evening is one food-based option worth trying.
Be mindful of sodium in processed sources. Bacon, jerky, and dried fish can be concentrated sources of glycine but are often high in sodium too. Choosing reduced-sodium versions or preparing these foods at home balances glycine intake with broader heart health goals.
Frequently Asked Questions
Can you get enough glycine from food alone?
For most people, yes, if you regularly include collagen-rich sources like bone broth, gelatin, or poultry skin along with a few plant sources across the week. Average diets often fall short of the roughly 10 grams some researchers associate with optimal collagen synthesis, so intentionally choosing these foods rather than trimming away skin and connective tissue makes the biggest difference.
Is bone broth a good source of glycine?
Yes. Bone broth is one of the more accessible everyday sources, since long, slow simmering pulls glycine out of bones, skin, and connective tissue into the liquid. It won’t match gelatin powder gram for gram, but it’s an easy way to add glycine to soups, grains, and sauces throughout the week.
What is the richest food source of glycine?
Gelatin is the most concentrated source by far, since it is essentially collagen broken down into individual amino acids. Pork skin, chicken skin, and turkey skin follow closely behind, along with slow-cooked, connective-tissue-rich cuts like short ribs and pork hocks.
Can you get enough glycine on a plant-based diet?
Plant foods contain far less glycine than collagen-rich animal sources, so vegetarians and vegans typically need to be more deliberate about it. Combining pumpkin seeds, sesame seeds, soybeans, lentils, and chickpeas across meals, rather than relying on any single food, is the most realistic way to close the gap.
How much glycine should I take before bed for better sleep?
Most sleep research has used around 3 grams of glycine taken shortly before bed, an amount that’s easier to reach with bone broth, a gelatin-based snack, or a scoop of collagen than with whole foods alone. If better sleep is your main goal, pairing glycine-rich foods with other foods that help you sleep or natural sources of melatonin can reinforce the effect.
The Bottom Line
Bone broth, poultry skin, gelatin, and slow-cooked cuts like pork hocks and short ribs are the most concentrated glycine sources available, while pumpkin seeds, sesame, and legumes offer the best plant-based options. Since average intake often falls short of what research suggests supports optimal collagen production, deliberately including a collagen-rich food at most meals, rather than trimming away skin and connective tissue, is the habit most likely to close that gap over time.
Nutrition data sourced from the USDA FoodData Central database. Individual values may vary based on food preparation, cooking time, and origin. This article is for informational purposes only and does not constitute medical advice. If you are pregnant, recovering from surgery or injury, or managing a chronic illness, consult your healthcare provider about your individual amino acid needs before making significant dietary changes.
