20 Foods High in Melatonin: Best Sources for Sleep, Circadian Rhythm, and Antioxidant Support

Melatonin is the hormone your body produces at night to signal that it is time to wind down, and according to the NCBI Bookshelf’s overview of melatonin physiology, it works by interacting with receptors in the brain’s suprachiasmatic nucleus, the master clock that governs your sleep-wake cycle. While your pineal gland is the primary source of the melatonin circulating in your body, a surprising number of everyday foods also contain measurable amounts of this compound, since melatonin occurs naturally across plants, fungi, and animal products.

It is worth setting expectations accurately here. The melatonin found in food exists in tiny amounts, typically measured in nanograms per gram, which is a different scale entirely from the milligram doses found in melatonin supplements. Eating a handful of pistachios will not deliver anywhere close to what a typical 1 to 3 mg supplement provides; some calculations suggest you would need over a thousand pistachios or several pounds of tart cherries to reach even a fraction of a standard supplemental dose. That said, regularly eating melatonin-containing foods as part of an overall sleep-supportive diet is a reasonable habit, and several of these foods bring other sleep-relevant nutrients, like tryptophan, magnesium, and antioxidants, along with whatever melatonin they contain.

The 20 foods below contain measurable amounts of melatonin, along with practical context for how they might fit into a sleep-supportive evening routine.

20 Foods That Contain Natural Melatonin

1. Pistachios: The Highest Melatonin Content Among Common Foods

Pistachios are frequently cited as the most melatonin-dense food available, with some analyses reporting levels reaching several hundred nanograms per gram. However, the American Pistachio Growers’ own testing using a different analytical method found substantially lower values than some of the widely cited Iranian research, a discrepancy that drew formal scrutiny from German food safety regulators.

Regardless of the exact number, pistachios also provide tryptophan, the amino acid your body converts into serotonin and eventually melatonin, along with magnesium, protein, and fiber. Eating a modest handful as an evening snack is a reasonable habit even if the melatonin contribution itself is small.

Best eaten: Raw rather than roasted, since roasting reduces melatonin content; as a small evening snack.

Per 1 ounce, raw, shelled. Melatonin content varies significantly by variety, origin, and measurement method.

2. Tart Cherries: The Most Studied Fruit Source

Montmorency tart cherries are the most extensively researched fruit source of melatonin, with quantification studies placing their content at roughly 13 nanograms per gram, several times higher than sweeter Balaton cherries. Sleep Foundation notes tart cherry juice contains far less melatonin than a typical supplement capsule, even though both have been studied for sleep support.

Some research suggests the sleep benefits associated with tart cherries may come from their broader antioxidant and anti-inflammatory compounds working together rather than melatonin in isolation. Tart cherry juice concentrate, taken in the hours before bed, is the most commonly studied form.

Best eaten: As unsweetened tart cherry juice or whole fruit, in the evening.

Per 1 cup, fresh, pitted. Choose unsweetened juice to avoid excess added sugar.

3. Walnuts: A Sleep-Supportive Nut With Modest Melatonin

Walnuts contain melatonin at lower concentrations than pistachios or tart cherries, generally cited around 3 to 4 nanograms per gram, but they bring a strong supporting cast of nutrients relevant to sleep and brain health. Omega-3 fatty acids and tryptophan are both present in meaningful amounts.

The combination of healthy fats and plant compounds in walnuts has been studied for broader brain health benefits beyond sleep alone. A small handful in the evening, perhaps alongside a piece of fruit, is a reasonable way to incorporate them regularly.

Best eaten: Raw, as a snack, or added to oatmeal or yogurt in the evening.

Per 1 ounce, shelled.

4. Eggs: A Notable Animal-Based Source

Among animal products, eggs are frequently identified as one of the higher melatonin-containing foods, alongside fish. Eggs also provide a complete protein profile and a range of micronutrients, including choline and vitamin D, that support overall health independent of their melatonin content.

Because eggs are eaten so widely and at various times of day, they are not exclusively an evening food, but including them at dinner is a reasonable way to combine a protein source with whatever melatonin contribution they offer. Eating the whole egg captures more of its nutrient profile than whites alone.

Best eaten: Scrambled, boiled, or poached, at any meal including dinner.

Per 1 large egg.

5. Salmon: A Fatty Fish With Melatonin and Omega-3s

Fish, particularly oily varieties like salmon and sardines, rank among the better animal-based melatonin sources, and salmon brings the added benefit of omega-3 fatty acids known to support brain function more broadly. The combination makes salmon a reasonable choice for a dinner aimed at supporting evening wind-down.

Baking or grilling salmon with minimal added fat keeps preparation simple while preserving its nutritional value. Eating fatty fish a few times a week is supported by multiple areas of nutrition research independent of melatonin specifically.

Best eaten: Baked or grilled, as part of a balanced dinner.

Per 3 ounces, cooked.

6. Goji Berries: A Less Common but Notable Source

Goji berries, native to China and used in traditional preparations for generations, contain a meaningful amount of melatonin alongside antioxidant compounds that have drawn separate research interest. Their slightly sweet, tangy flavor makes them easy to add to a variety of dishes.

Dried goji berries can be rehydrated or eaten as is, similar to raisins, and work well stirred into trail mixes or sprinkled over yogurt. As with most melatonin-containing foods, the amount per serving is modest, so goji berries are best thought of as one small contributor among several dietary habits rather than a standalone solution.

Best eaten: Dried, as a snack, or stirred into oatmeal, yogurt, or trail mix.

Per 1 ounce, dried.

7. Tomatoes: A Surprising Vegetable Source

Tomatoes are among the more studied vegetable sources of melatonin, with research reporting concentrations as high as roughly 24 nanograms per gram depending on the variety and ripeness. Cherry and other smaller varieties have sometimes shown higher concentrations than larger tomatoes, though this varies by study.

Beyond melatonin, tomatoes provide lycopene, an antioxidant compound associated with heart health, and vitamin C. Including tomatoes in a dinner salad or sauce is a simple way to work this food into an evening meal without any special preparation.

Best eaten: Fresh in salads, or cooked into sauces as part of dinner.

Per 1 cup, chopped.

8. Mushrooms: A High-Variability Fungal Source

Certain mushroom varieties show some of the highest measured melatonin concentrations of any food, with research on species like Lactarius deliciosus reporting values well into the thousands of nanograms per gram on a dry weight basis. More common grocery store varieties like white button mushrooms contain measurable but more modest amounts.

Mushrooms exposed to UV light during growth may develop higher concentrations, an area of ongoing research interest. Sautéing mushrooms as a side dish or adding them to a dinner stir-fry is an easy way to include this variable but genuinely melatonin-containing food.

Best eaten: Sautéed, grilled, or added to soups and stir-fries.

Per 1 cup, sliced, white button mushrooms. Specialty varieties show more variable melatonin content.

9. Bananas: A Convenient, Familiar Source

A single banana has been estimated to contain a measurable amount of melatonin, alongside its well-known content of potassium, vitamin B6, and natural sugars. Because bananas are eaten so widely and require no preparation, they are one of the most convenient melatonin-containing foods to include regularly.

Bananas also provide magnesium, a mineral involved in relaxation and muscle function that some people associate with better sleep. Eating a banana as part of an evening snack, perhaps with a small amount of nut butter, combines several sleep-relevant nutrients in one familiar food.

Best eaten: Whole, as an evening snack, or sliced into oatmeal or yogurt.

Per 1 medium banana.

10. Grapes: A Fruit Source With Notable Variation by Variety

Grapes contain melatonin at concentrations that vary considerably depending on the cultivar, with some red wine grape varieties showing measurably higher levels than others. This variation is part of why grapes and their derivatives, including wine and juice, are frequently mentioned in melatonin food research.

Eating whole grapes rather than relying on juice preserves fiber and avoids the added sugar sometimes found in juice products. Grapes make an easy addition to an evening snack plate alongside cheese or nuts.

Best eaten: Fresh and whole, as a snack or alongside cheese.

Per 1 cup. Red and dark-skinned varieties have been more frequently studied for melatonin content.

11. Strawberries: A Berry With Measurable Melatonin

Strawberries are frequently grouped with grapes, cherries, and kiwis as fruits with notable melatonin content relative to other produce. Their sweetness and versatility make them an easy addition to an evening dessert or snack without much effort.

Strawberries also provide vitamin C and fiber, rounding out their nutritional profile well beyond melatonin alone. Pairing strawberries with a small amount of dairy, such as yogurt, combines two foods sometimes associated with sleep support.

Best eaten: Fresh, sliced into yogurt, or eaten on their own as a light evening treat.

Per 1 cup, sliced.

12. Kiwifruit: A Tropical Fruit Studied for Sleep Support

Kiwifruit has been specifically studied for its relationship to sleep quality, separate from melatonin content alone. A clinical trial found adults who ate two kiwifruits before bed for four weeks showed improved sleep onset and total sleep time, though kiwifruit’s antioxidants and serotonin content may play a larger role than melatonin specifically.

Kiwifruit also provides a substantial amount of vitamin C and fiber in a relatively low-calorie package. Eating one or two kiwis in the evening, skin removed, is a simple way to incorporate this fruit into a nightly routine.

Best eaten: Fresh, sliced, eaten an hour or two before bed.

Per 1 medium kiwifruit.

13. Whole Wheat: A Cereal Grain With Measurable Melatonin

Wheat has been measured at approximately 15 nanograms of melatonin per gram in some food science reviews, placing it among the higher-melatonin cereal grains studied. Whole wheat retains more of this content than refined wheat products, since milling and polishing reduce melatonin along with other nutrients.

Choosing whole grain bread, pasta, and cereal over refined versions is a simple way to preserve more of the naturally occurring melatonin in wheat. This swap also adds fiber and B vitamins that refined grains largely lose during processing.

Best eaten: As whole grain bread, pasta, or cereal, at any meal.

Per 1 cup, cooked whole wheat pasta.

14. Oats: A Comforting Evening Grain

Oats contain a measurable amount of melatonin, generally reported at lower levels than wheat but still notable among common grains. Oats are also a traditional comfort food often associated with evening or bedtime routines in various cultures.

Beyond melatonin, oats provide soluble fiber that supports steady blood sugar overnight, which may indirectly support more stable sleep by avoiding overnight blood sugar swings. A small bowl of oatmeal in the evening, topped with fruit, is a simple way to combine several sleep-relevant foods.

Best eaten: As oatmeal, prepared in the evening with fruit or a small amount of nuts.

Per 1 cup, cooked.

15. Barley: A Grain With Documented Melatonin Content

Barley has been measured at approximately 6 nanograms of melatonin per gram in food science research, placing it alongside oats and wheat as one of the cereal grains studied for this compound. Like other whole grains, barley loses much of its melatonin content when refined or polished.

Barley works well as a side dish or added to soups, and its chewy texture makes it a satisfying alternative to more refined grains. Cooking a larger batch at the start of the week makes it easy to incorporate into multiple dinners.

Best eaten: As a side dish, or added to soups and stews.

Per 1 cup, cooked.

16. Brown Rice: A Whole Grain Alternative to White Rice

Brown rice retains melatonin content that polished white rice loses during processing, with some estimates suggesting white rice loses roughly a third of its melatonin compared to the whole grain version. This is one of several reasons brown rice is often recommended over white rice for overall nutrition.

Rice in general has been studied as a melatonin source, with some research suggesting a typical serving can contribute a measurable, if modest, amount. Pairing brown rice with dinner protein and vegetables is a simple way to build a complete, sleep-supportive evening meal.

Best eaten: As a side dish with dinner, or as a base for grain bowls.

Per 1 cup, cooked.

17. Bell Peppers: A Colorful Vegetable Source

Bell peppers have shown relatively high melatonin concentrations in several studies, with content varying by color and ripeness. Red and yellow peppers, which are more ripened than green peppers, have sometimes shown different melatonin profiles in research.

Bell peppers also provide a substantial amount of vitamin C, often exceeding that found in citrus fruits per serving. Adding sliced peppers to a dinner stir-fry or salad is an easy way to include this vegetable regularly.

Best eaten: Raw in salads, or sautéed as part of a dinner stir-fry.

Per 1 cup, chopped, red bell pepper.

18. Olives: A Mediterranean Staple With Melatonin Content

Olives have been identified as a notable source of melatonin within Mediterranean diet research, an eating pattern that has drawn separate interest for its relationship to dietary phytomelatonin from grains, tomatoes, grapes, and wine working together. Olives bring healthy monounsaturated fats alongside whatever melatonin they contribute.

Adding a small serving of olives to a dinner salad or as part of a Mediterranean-style spread is a simple way to include this food. Choosing varieties cured with less added sodium helps keep this option aligned with broader heart health goals.

Best eaten: As part of a salad, or alongside olive oil and bread at dinner.

Per 10 olives. Choose lower-sodium preparations when available.

19. Sunflower Seeds: A Snackable Seed Source

Sunflower seeds, like many nuts and seeds, contain melatonin alongside tryptophan and magnesium, two other nutrients relevant to sleep support. Their crunchy texture and mild flavor make them an easy snack to incorporate into an evening routine.

Choosing raw or lightly roasted seeds over heavily salted varieties keeps this snack aligned with broader health goals. Sprinkling sunflower seeds over a salad or yogurt is another simple way to work them into a meal rather than eating them as a standalone snack.

Best eaten: Raw or lightly roasted, as a snack, or sprinkled over salads and yogurt.

Per 1 ounce.

20. Milk: A Traditional Bedtime Remedy

Warm milk has long been used as a traditional remedy for sleeplessness, and research has identified measurable melatonin content in milk collected at night, which contains substantially more than daytime milk, alongside tryptophan and calcium.

Whether warm milk’s reputation as a sleep aid comes primarily from its melatonin content, its tryptophan, or simply the comforting ritual of a warm beverage before bed remains debated. For people who tolerate dairy well, a small glass of warm milk in the evening remains a reasonable, low-risk habit to test.

Best eaten: Warmed, in the hour before bed.

Per 1 cup, whole milk.

Summary: Top 20 Melatonin Foods at a Glance

Tips for Getting the Most Out of Melatonin-Containing Foods

Keep your expectations realistic. The melatonin in food is real, but the amounts are far smaller than what supplements provide. Think of these foods as one small piece of a broader sleep-supportive routine rather than a replacement for good sleep hygiene or, if needed, a conversation with a healthcare provider about supplementation.

Choose whole, minimally processed versions. Whole grains, raw nuts, and fresh produce generally retain more of their natural melatonin than refined, roasted, or heavily processed versions of the same food. Roasting nuts and polishing grains both appear to reduce melatonin content based on current research.

Time your evening meal thoughtfully. Eating a dinner that includes a few melatonin-containing foods, such as salmon, brown rice, and a vegetable like tomatoes or bell peppers, combines several small contributions into one meal rather than relying on a single food.

Pair with light exposure management. Since melatonin production is primarily driven by darkness and suppressed by light, dimming lights and reducing screen exposure in the evening likely matters more for your body’s own melatonin production than any single food choice.

Don’t expect tart cherries or pistachios to replace a supplement. If you have read claims that a handful of pistachios or a glass of tart cherry juice matches a melatonin supplement, the math does not support this. Treat these foods as a pleasant, modestly beneficial addition rather than an equivalent substitute.

Consider the whole package, not just melatonin. Many of these foods bring tryptophan, magnesium, or antioxidants that have their own independent research base for supporting relaxation and sleep, so the value of eating them likely comes from this broader nutritional profile rather than melatonin content alone.

The Bottom Line

Pistachios, tart cherries, walnuts, salmon, and tomatoes stand out among the foods with documented melatonin content, though the amounts involved are modest compared to what a supplement provides. Building an evening routine that includes a few of these foods alongside consistent sleep habits and reduced evening light exposure is a more realistic and supportive approach than expecting any single food to significantly raise your melatonin levels.

Nutrition data sourced from the USDA FoodData Central database. Individual values for melatonin content vary considerably based on food variety, growing conditions, ripeness, and measurement method, and figures cited in this article should be treated as approximate. This article is for informational purposes only and does not constitute medical advice. If you are experiencing persistent sleep difficulties, consult your healthcare provider rather than relying on diet alone.