20 Foods High in Serine (Ranked by Serving Size)

Serine is an amino acid your body uses to build proteins and as a starting material for other important molecules. According to the Serine entry on Wikipedia, it is not essential to the diet because the body makes it, starting from 3-phosphoglycerate, an intermediate of glucose breakdown. The same page describes serine as a precursor to glycine, cysteine, sphingolipids, and folate, and says it takes part in building purines and pyrimidines, the components of DNA and RNA.

Because your body makes serine, there is no official daily requirement, and the page notes that the “non-essential” label is considered conditional since people cannot always make optimal amounts. Serine still shows up wherever protein does, with soy, dairy, meat, and fish leading the list. This guide ranks 20 foods by serine in a normal serving, and it pairs well with the guides to foods high in glycine, foods high in cysteine, and foods high in proline.

Best Food Sources of Serine, Ranked by Serving Size

Jump to: Soybeans | Cottage Cheese | Firm Tofu | Turkey Breast | Edamame | Beef Sirloin | Pork Loin | Chicken Breast | Light Tuna | Tempeh | Lentils | Shrimp | Salmon | Part-Skim Ricotta | Hemp Seeds | Pumpkin Seeds | Eggs | Part-Skim Mozzarella | Dry-Roasted Peanuts | Almonds | FAQ

All figures below come from The USDA FoodData Central database (SR Legacy), calculated for the serving size shown. Foods are ranked by grams of serine per serving, not per 100 g, because serving size is what you actually eat. That is why a cup of cottage cheese or lentils ranks above much denser foods such as hemp seeds or pumpkin seeds, which are eaten in small amounts. Meal sizes for meat and fish are 3 oz cooked, about the size of a deck of cards.

1. Soybeans: The Top Source per Serving

A cup of cooked soybeans provides about 1.66 g of serine along with 31.3 g of protein and 296 calories, the most serine of any food in this ranking per serving, according to the USDA.

Soybeans are one of the few plant foods that Harvard Health lists as a complete protein. A cup is a large portion, so calories run higher than for lean meat.

Best eaten: in soups, chili, and grain bowls, or mashed into a spread.

2. Cottage Cheese: The Best Dairy Pick

A cup of 2% cottage cheese supplies about 1.36 g of serine and 23.6 g of protein for 183 calories.

Per 100 g, cottage cheese is not especially dense in serine, but a cup is a large portion with a lot of protein. Sodium varies by brand, so compare labels.

Best eaten: topped with fruit or tomatoes, or blended into pancakes and dips.

3. Firm Tofu: Soy in a Versatile Block

Half a cup of firm tofu made with calcium sulfate has about 1.28 g of serine, 21.8 g of protein, and 181 calories.

Tofu takes on the flavor of whatever it is cooked with. The USDA entry used here is raw firm tofu, and values differ a little by brand and firmness.

Best eaten: pressed and pan-fried, cubed into stir-fries, or crumbled into scrambles.

4. Turkey Breast: A Familiar Poultry Choice

Three ounces of roasted turkey breast provide about 1.08 g of serine and 24.4 g of protein.

The USDA entry used here includes skin, so removing it lowers the calories a little. Turkey is a simple swap for chicken in most recipes.

Best eaten: in wraps, soups, or as sliced roast from leftover dinners.

5. Edamame: Soy You Can Snack On

A cup of prepared edamame gives you about 1.03 g of serine, 18.5 g of protein, and 188 calories.

Edamame are young green soybeans, so you get soy protein in a lighter, snack-sized form. Keep a bag in the freezer for quick meals.

Best eaten: steamed with a pinch of salt or added to rice bowls and stir-fries.

6. Beef Sirloin: Red Meat With Dense Protein

Broiled top sirloin trimmed of fat gives you about 1.01 g of serine in a 3 oz portion, with 25.7 g of protein.

Beef also supplies iron, zinc, and vitamin B12. Choosing lean cuts keeps saturated fat and calories moderate.

Best eaten: as a stir-fry with vegetables or sliced thin over a grain bowl.

7. Pork Loin: A Lean Alternative to Beef

Roasted lean pork loin supplies roughly 1.00 g of serine per 3 oz, with 24.3 g of protein and 178 calories.

Trimmed pork loin is one of the leaner cuts of pork. It slices cleanly and reheats well for meal prep.

Best eaten: roasted with root vegetables or sliced into sandwiches.

8. Chicken Breast: Lean and Easy to Portion

A 3 oz serving of roasted chicken breast provides about 0.91 g of serine with 26.4 g of protein for 140 calories.

It is one of the leanest high-protein options here and easy to batch cook for the week.

Best eaten: sliced over salads, shredded into soups, or baked with vegetables.

9. Light Tuna: Canned and Convenient

Canned light tuna drained of its water gives you about 0.88 g of serine and 21.7 g of protein for only 99 calories.

It is one of the cheapest and quickest high-protein foods in the pantry. Light tuna is generally lower in mercury than albacore, but check current guidance if you eat fish often or are pregnant.

Best eaten: mixed with Greek yogurt, spooned over greens, or stuffed into a tomato.

10. Tempeh: Fermented Soy

A 3 oz serving of tempeh has about 0.87 g of serine and 17.2 g of protein for 163 calories.

Tempeh is made from fermented soybeans pressed into a firm cake. It has a nutty taste and holds its shape when cooked.

Best eaten: sliced and pan-fried, crumbled into chili, or marinated and baked.

11. Lentils: Fiber and Serine Together

One cup of boiled lentils has about 0.82 g of serine, 17.9 g of protein, and 230 calories.

Lentils are modest in serine per 100 g, but a cup is a big serving. They also bring a lot of fiber, which helps with fullness, and cook in about 20 minutes with no soaking.

Best eaten: in soups, curries, or cold salads with vegetables.

12. Shrimp: Low Calorie, High Protein

A 3 oz serving of cooked shrimp supplies about 0.79 g of serine and 19.4 g of protein for around 101 calories.

Shrimp cooks in minutes, which helps on busy weeknights. Some frozen shrimp are treated with additives to hold moisture, so read the label.

Best eaten: sauteed with garlic and vegetables or added to stir-fries.

13. Salmon: Protein With Omega-3 Fats

Cooked farmed Atlantic salmon supplies about 0.77 g of serine and 18.8 g of protein per 3 oz.

Salmon is higher in calories (175 here) because of its natural fat, which includes omega-3s. It suits meals where fish is the centerpiece.

Best eaten: baked or pan-seared with vegetables, or flaked into salads.

14. Part-Skim Ricotta: A Soft Dairy Option

Half a cup of part-skim ricotta provides roughly 0.72 g of serine and 14.1 g of protein for 171 calories.

Ricotta is milder and creamier than most cheeses, and the serving is generous.

Best eaten: spread on toast, stirred into pasta, or mixed with berries.

15. Hemp Seeds: A Seed Worth Sprinkling

Three tablespoons of hulled hemp seeds contain about 0.51 g of serine and 9.5 g of protein.

Per 100 g, hemp seeds are the densest serine source in this ranking. They are calorie dense, with 166 calories in this serving, so measure them if weight loss is your goal.

Best eaten: sprinkled on yogurt, oatmeal, or salads, or blended into smoothies.

16. Pumpkin Seeds: A Handful of Crunch

An ounce of dried pumpkin seed kernels provides about 0.47 g of serine, 8.6 g of protein, and 158 calories.

A small handful goes a long way. The USDA entry used here is the shelled kernel (pepitas), not seeds in the shell.

Best eaten: on salads and oatmeal, in trail mix, or roasted as a snack.

17. Eggs: The Everyday Breakfast Option

One large hard-boiled egg provides about 0.47 g of serine, 6.3 g of protein, and only 78 calories.

Two eggs would roughly double those figures. Eggs are inexpensive and fit into almost any meal.

Best eaten: hard-boiled for snacks, scrambled with vegetables, or sliced onto toast.

18. Part-Skim Mozzarella: A Light Cheese Option

One ounce of part-skim mozzarella provides about 0.40 g of serine, 6.9 g of protein, and 72 calories.

Mozzarella is lighter in calories than many cheeses and is dense in serine per gram, so a small portion still counts.

Best eaten: on salads with tomato, melted over baked vegetables, or as a snack with fruit.

19. Dry-Roasted Peanuts: A Budget Legume Snack

An ounce of unsalted dry-roasted peanuts has about 0.33 g of serine and 6.9 g of protein for 166 calories.

Peanuts are technically legumes rather than true nuts. Choose unsalted versions to keep sodium down.

Best eaten: as a handful snack, in stir-fries, or as natural peanut butter on toast.

20. Almonds: A Convenient Tree Nut

An ounce of dry-roasted almonds without salt provides about 0.26 g of serine and 5.9 g of protein for 170 calories.

Almonds are calorie dense, so a small handful is a sensible portion.

Best eaten: as a snack, chopped over yogurt, or added to grain salads.

Quick Reference: All 20 Serine Foods at a Glance

5 Practical Tips for Getting Serine From Food

• Eat enough total protein. Serine comes packaged with protein, so a diet that meets your protein needs supplies it automatically. Harvard Health notes the 0.8 g per kg RDA is a minimum, not an ideal. The guide to high-protein foods has more options.
• Lean on soy. Soybeans, tofu, edamame, and tempeh all sit in the top ten, and they work in almost any cuisine.
• Mix animal and plant sources. Turkey, beef, pork, chicken, and fish sit alongside lentils, seeds, and nuts, so any eating pattern can get there.
• Count portion size, not just density. Seeds and nuts are dense per gram but you eat only an ounce, so a cup of beans or cottage cheese often gives more serine in one sitting.
• Watch calories in dense foods. Hemp seeds, pumpkin seeds, peanuts, almonds, and salmon are calorie dense compared with tuna, shrimp, or turkey, so measure them if weight loss is the goal.

Frequently Asked Questions About Serine

Is serine an essential amino acid?

No. It is classed as non-essential because the body makes it from a glucose-breakdown intermediate. Wikipedia notes the classification is considered conditional, because people cannot always make optimal amounts across the lifespan, so a varied protein intake is still sensible.

What foods are highest in serine?

Per serving in this guide, cooked soybeans lead, followed by cottage cheese, firm tofu, roasted turkey breast, and edamame. Per 100 g, hemp seeds and pumpkin seeds are the densest sources.

What does serine do in the body?

It is used to build proteins and is a precursor to glycine, cysteine, sphingolipids, and folate, and it takes part in making purines and pyrimidines, according to Wikipedia. You do not need to manage these processes through food, since the body makes serine as needed.

Can vegetarians and vegans get enough serine?

Yes. Soybeans, tofu, edamame, tempeh, lentils, hemp seeds, pumpkin seeds, and peanuts all appear in this ranking. Vegetarians can also use dairy and eggs.

Should I take a serine supplement?

There is no established need for one in healthy people who eat enough protein. Supplements are a medical question, so talk to your doctor before using one.

The Bottom Line

Soybeans, cottage cheese, tofu, turkey, and edamame lead the list for serine per serving, while eggs, mozzarella, peanuts, and almonds show that small portions contribute too. Your body makes its own serine, so you do not need to track it. Build meals around good protein sources, mix them across the week, and use the table above to swap foods that fit your diet.

Nutrient values in this article are from the USDA FoodData Central database (SR Legacy) and calculated for the serving sizes listed. Actual values vary by brand, cut, and preparation.

This article is for educational purposes and is not a substitute for advice from a registered dietitian or physician. Talk to a healthcare professional before changing your diet or taking supplements, especially if you have kidney disease, liver disease, or another medical condition.

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