Methionine- Restricted Diet…
Who needs it?
Methionine is an essential amino acid — one of the building
blocks of protein that cannot be produced by the human body so
must come from our food. It is one of two sulfur-containing
amino acids (the other is cysteine). Methionine is an
intermediary in the synthesis of cysteine, carnitine, taurine,
and other compounds. It protects liver cells, and helps to
prevent lipid peroxidation, and possibly atherosclerosis and
elevated cholesterol. Although methionine is essential to
human life, some people benefit by limiting, but not
eliminating methionine in their diets. For such individuals a
methionine-restricted diet may be advised.
Should I be on a methionine-restricted diet?
Some individuals need to restrict methionine due to inherited
disorders that affect methionine metabolism. There is growing
interest in methionine restricted diets for those who are
unaffected by these genetic metabolic disorders. Evidence
suggests that such diets could enhance longevity and help to
prevent or treat certain chronic health conditions. The most
common indications for a methionine-restricted diet are:
i) MTHFR variants. MTHFR gene mutations can lead to elevated
homocysteine. Methionine restriction is commonly recommended
to help reduce homocysteine accumulation.
ii) Cancer. While human studies are sparse, there is some
evidence that cancer cells grow less robustly, and sometimes
undergo apoptosis (cell death) when deprived of methionine.
iii) Depression. High methionine intakes can elevate
homocysteine levels and risk of depression.
iv) Lifespan extension. Low methionine diets increase
metabolic flexibility and overall insulin sensitivity and
improve lipid metabolism while decreasing systemic
inflammation.
v) Insulin resistance. Methionine restriction has been shown
to reduce adiposity and improve insulin sensitivity.
vi) Homocystinuria. This inherited disorder of metabolism
often requires a low methionine diet.
If methionine-restriction may help kill cancer cells and
increase longevity, shouldn’t everyone be on a methionine-
restricted diet?
We don’t know for sure, but it is an option for those who are
interested in employing a novel dietary strategy for disease
risk reduction. While severe methionine restriction is rarely
advised, a moderate methionine restriction may be beneficial.
The most concentrated methionine sources are animal products
such as meat, poultry and fish. You will see from the table
below that the eating pattern that is lowest in methionine is
a purely plant-based diet or vegan diet. Other vegetarian or
near-vegetarian diets are lower in methionine than omnivores
diets, but not as low as vegan diets. For most people, simply
eating a plant-based diet is likely sufficient for reducing
methionine intake. Those with metabolic disorders or other
conditions that may warrant methionine restriction can further
restrict methionine by limiting high methionine plant-based
foods.
If a methionine restricted diet is indicated for me, how much
methionine should I be eating each day?
The RDA (recommended dietary allowance) for methionine +
cysteine (adults 19 yrs+) is 19 mg/kg/day, while the EAR
(estimated average requirement) is 15 mg/kg/day. People should
not dip too much below these levels as they represent the
lower end of what is needed for human health. Methionine-
restricted diets allow 800-1200 mg methionine per day for most
adults. For methionine alone, 15 mg/kg is thought to be a
reasonable lower limit. So, if a therapeutic, methionine-
restricted diet is indicated for you, multiply your healthy
body weight by 15 to find a level of methionine intake that is
appropriate. Let’s say your healthy body weight is 60 kg, you
would need 900 mg methionine per day.
Are there any downsides to severely restricting methionine?
Absolutely. There is some evidence that a lack of methionine
could reduce levels of S-Adenosylmethionine or SAM-e
increasing risk of depression. A lack of methionine has also
been linked to senile graying of hair. When you restrict
methionine you are naturally restricting protein, at least to
some degree. Ensuring sufficient protein is essential to
health. Protein is necessary for building, strengthening and
repairing body tissues, for making antibodies, hormones,
enzymes and other compounds that are critical to every body
process. A lack of protein can result in muscle loss,
increased risk of bone fractures and undesirable changes in
hair and skin. Seniors tend to absorb protein less
efficiently, so they may need to consume 15-25% more protein
than other adults in order to absorb the same amount. So while
methionine restriction can be beneficial, it is important that
we meet our needs for methionine, and for protein.
METHIONINE IN COMMON FOODS
(SOURCE: THE USDA NUTRIENT DATABASE RELEASE 28)
Methionine
(mg/serving)
0-50 mg
51-100 mg
101-150 mg
151-200 mg
201-250 mg
251-300 mg
301+ mg
Methionine
Vegetables Weight Measure
(mg)
Asparagus, cooked 180 g 1 cup 50
Green beans, cooked 125 g 1 cup 29
Yellow beans, cooked 135 g 1 cup 24
Beets, cooked, sliced 170 g 1 cup 32
Broccoli rab, raw, chopped 40 g 1 cup 19
Broccoli, raw, chopped 91 g 1 cup 35
Burdock root, raw 118 g 1 cup 11
Cabbage, chinese, cooked,
179 g 1 cup 15
shredded
Cabbage, cooked 150 g 1 cup 9
Carrots, raw, chopped 128 g 1 cup 26
Cauliflower, raw, chopped 107 g 1 cup 21
Celery, raw, chopped 101 g 1 cup 5
Chard, swiss, raw 36 g 1 cup 7
Chard, swiss, cooked 175 g 1 cup 35
Collards, raw 36 g 1 cup 12
Collards, cooked 170 g 1 cup 68
Cucumber, raw 104 g 1 cup 6
Eggplant, cooked 99 g 1 cup 9
Endive, raw 50 g 1 cup 8
Kale, raw, chopped 67 g 1 cup 18
Kale, cooked 130 g 1 cup 23
Kohlrabi, raw 135 g 1 cup 18
Leeks, cooked 124 g 1 leek 12
Lettuce, raw, shredded 36-47 g 1 cup 6-7
Mountain yam, cooked 145 g 1 cup 33
Mushrooms, cooked 156 g 1 cup 34
Mustard greens, cooked 150 g 1 cup 32
Okra, cooked 160 g 1 cup 32
Onions, cooked 210 g 1 cup 23
Parsley, fresh, chopped 60 g 1 cup 25
Pepper, sweet, raw,
149 g 1 cup 9
chopped
Pumpkin, cooked, mashed 245 g 1 cup 20
Radicchio, raw 40 g 1 cup 3
Radishes, raw 116 g 1 cup 12
Seaweed, laver, raw 26 g 10 sheets 38
Spinach, raw 30 g 1 cup 16
Squash, summer, cooked 180 g 1 cup 23
Squash, winter, cooked 205 g 1 cup 23
Taro, cooked, sliced 132 g 1 cup 9
Tomatoes, fresh 149 g 1 cup 9
Tomato sauce 245 g 1 cup 17
Turnip greens, cooked 144 g 1 cup 37
Turnips, cooked, cubes 156 g 1 cup 14
Watercress, raw 34 g 1 cup 7
Yam, cooked 136 g 1 cup 27
Yardlong bean, cooked 104 g 1 cup 37
Zucchini, raw, chopped 124 g 1 cup 22
Brussels sprouts, cooked 155 g 1 cup 54
Hearts of palm, canned 146 g 1 cup 61
Potatoes, white + skin 148 g 1 med 56
Spinach, cooked 180 g 1 cup 99
Sweet potato, cooked 200 g 1 cup 74
Corn, sweet, cooked 165 1 cup 112
Peas, cooked 160 g 1 cup 130
Peas, raw 145 g 1 cup 119
Fruits
Apples, raw, sliced 125 g 1 cup 1
Apricots, dried 65 g 0.5 cup 10
Apricots, raw 155 g 1 cup 9
Bananas, raw, mashed 225 g 1 cup 18
Blueberries, raw 148 g 1 cup 18
Cherimoya, raw 160 g 1 cup 34
Cranberries, raw, chopped 110 g 1 cup 3
Dates 147 g 1 cup 32
1 large
Figs, raw 64 g 4
(2.5″)
Gogi berries, dried 28 g 5 Tbsp 24
Grapefruit sections 230 g 1 cup 12-18
Grapes, fresh 92 g 1 cup 19
Guava, fresh 165 g 1 cup 26
Kiwi, raw, sliced 180 g 1 cup 43
Limes, raw 67 g 1 fruit 1
Mango, raw 165 g 1 cup 13
Melon, cantaloupe, raw 177 g 1 cup 21
Melon, honeydew, raw 170 g 1 cup 8
Nectarines, raw, sliced 143 g 1 cup 8
Olives, ripe, jumbo 15 g 1 2
Orange, raw, sections 180 g 1 cup 36
Papaya, raw 145 g 1 cup 3
Peach, raw 154 g 1 cup 15
Pear, Asian, raw 122 g 1 fruit 7
Pear, raw, slices 140 g 1 cup 3
Persimmons, raw 25 g 1 fruit 2
Pineapple, raw, chunks 165 g 1 cup 20
Plantains, raw, sliced 148 g 1 cup 25
Plums, raw, sliced 165 g 1 cup 13
Plums, dried 174 g 1 cup 28
Raisins, seedless 165 g 1 cup 35
Strawberries, raw 152 g 1 cup 3
Tangerines, raw, sections 195 g 1 cup 4
Watermelon, raw, balls 154 g 1 cup 9
Avocado, raw, cubes 150 g 1 cup 57
Figs, dried 149 g 1 cup 51
Jackfruit, raw 165 g 1 cup 56
Legumes
Black-eyed peas, cooked 165 g 1 cup 74
Hummus, homemade 60 g 1/4 cup 48
Miso 17 g 1 Tbsp 22
Okara 122 g 1 cup 50
Soy sauce (tamari) 18 g 1 Tbsp 30
Soy sauce (wheat and soy
14 g 1 Tbsp 13
shoyu, low Na)
Soy milk, fortified 243 g 1 cup 39
Fava beans, cooked 170 g 1 cup 105
Lentils, sprouted, raw 77 g 1 cup 81
Lima beans, cooked 170 g 1 cup 116
Pigeon peas, red gram 168 g 1 cup 128
Soybeans, sprouted, cooked 94 g 1 cup 84
2.5 x
Tofu, soft 120 g 101
2.75 x 1″
Tofu, regular (medium
124 g 0.5 cup 134
firm)
Tofu, firm (with calcium
126 g 0.5 cup 139
sulfate and nigari)
Veggie sausages 50 g 2 links 126
Adzuki beans, cooked 230 g 1 cup 182
Chickpeas, cooked 164 g 1 cup 190
Cowpeas, cooked 171 g 1 cup 188
Kidney beans, cooked 177 1 cup 200
Lentils, cooked 198 1 cup 152
Lupins, cooked 166 g 1 cup 183
Mung beans, cooked 202 g 1 cup 170
Refried beans, canned
238 g 1 cup 155
reduced sodium
Split peas, cooked 196 g 1 cup 167
Black turtle beans, cooked 185 g 1 cup 228
Black beans, cooked 172 g 1 cup 229
Cranberry beans, cooked 177 g 1 cup 248
Edamame, cooked 155 g 1 cup 215
Great Northern beans,
177 g 1 cup 221
cooked
Navy beans, cooked 182 g 1 cup 201
Pink beans, cooked 169 g 1 cup 230
Small white beans, cooked 179 g 1 cup 242
Veggie burgers or
70 g 1 patty 204
soyburgers
Tempeh 166 g 1 cup 290
Tofu, firm (prepared with
126 g 0.5 cup 266
calcium sulfate)
White beans, cooked 179 g 1 cup 261
Soybeans, mature, cooked 172 g 385
Soy nuts, dry roasted 93 g 1 cup 497
Grains
Hominy, yellow 160 g 1 cup 50
Tapioca, uncooked 38 g 0.25 cup 1
Noodles, japanese, soba,
114 g 1 cup 82
cooked
Barley. cooked 157 1 cup 68
Buckwheat groats, cooked 168 g 1 cup 74
Cornmeal 39 g 0.25 cup 64
Pasta, wheat, cooked 124 g 1 cup 79
Pasta, gluten-free,
166 g 1 cup 98
cooked, corn and quinoa
Pasta, gluten-free,
140 g 1 cup 77
cooked, corn
Sorghum grain, uncooked 48 g 0.25 cup 81
Triticale, uncooked 48 g 0.25 cup 98
Rice, white, long grain 158 g 1 cup 100
Amaranth, uncooked 48 g 0.25 cup 109
Millet, cooked 174 g 1 cup 122
Oats, uncooked 39 g 0.25 cup 122
Oat bran, cooked 219 g 1 cup 109
Pasta, gluten-free,
169 g 1 cup 134
cooked, brown rice
Pasta, gluten-free,
141 g 1 cup 102
cooked, corn and rice
Rice, brown, long grain 202 g 1 cup 117
Spelt, uncooked 44 g 0.25 cup 112
Wheat bran 58 g 1 cup 136
Wheat, hard, uncooked 48 g 0.25 cup 111
Wheat, sprouted 108 g 1 cup 125
Quinoa, cooked 185 g 1 cup 178
Kamut, cooked 172 g 1 cup 167
Wild rice, cooked 164 g 1 cup 195
Teff, uncooked 48 g 0.25 cup 207
Teff, cooked 252 g 1 cup 315
Nuts
Acorns, dried 28.35 g 1 ounce 39
Almonds 28.35 g 1 ounce 44
Almond butter 16 g 1 Tbsp 20
Cashew butter 16 g 1 Tbsp 50
Chestnuts, dried, European 28.35 g 1 ounce 33
Coconut, fresh, shredded 80 g 1 cup 50
Coconut, dried, shredded 28.35 g 1 ounce 37
Coconut water 240 g 1 cup 31
Macadamia nuts 28.35 g 1 ounce 7
Coconut milk, canned 240 g 1 cup 86
Hazelnuts 28.35 g 1 ounce 63
Pecans 28.35 1 ounce 54
Pine nuts 28.35 g 1 ounce 59
Peanuts, dry roasted 28.35 g 1 ounce 82
Walnuts, English 28.35 g 1 ounce 67
Cashews 28.35 g 1 ounce 103
Pistachio nuts 28.35 g 1 ounce 102
Brazil nuts 28.35 g 1 ounce 319
Seeds
Tahini (sesame seed
15 g 1 Tbsp 88
butter), raw
Flaxseeds 28.35 1 ounce 105
Sunflower seeds 28.35 g 1 ounce 119
Chia seeds 28.35 g 1 ounce 167
Pumpkin seeds 28.35 g 1 ounce 171
Sesame seeds 28.35 g 1 ounce 159
Hempseeds (about 3 Tbsp) 28.35 g 1 ounce 264
Animal products
Eggs 33 g 1 large 132
Cheese, brie 28.35 1 ounce 168
Cheese, gouda 28.35 1 ounce 204
Milk, 1% 245 g 1 cup 215
Milk, 3.25% 244 g 1 cup 203
Yogurt, low fat, fruit 170 6 ounces 219
Cheese, parmesan, hard 28.35 1 ounce 272
Yogurt, plain, skim milk 170 6 ounces 287
Beef, lean, cooked 85 g 3 ounces 648
Chicken breast, cooked 85 g 3 ounces 675
Crab, cooked 134 g 1 leg 730
Fish, cod 85 g 3 ounces 448
Fish, salmon 85 g 3 ounces 640
Fish, tuna, canned 85 g 3 ounces 733
Ham, cooked 85 g 3 ounces 435
Lobster, cooked 145 g 1 cup 689
Pork, cooked 85 g 3 ounces 609
Shrimp, cooked 85 g 3 ounces 565
Turkey, roasted 85 g 3 ounces 670
NOTES:
1. These figures in this table were sourced from the USDA
National Nutrient Database for Standard Reference
Release 28. http://ndb.nal.usda.gov/ndb/nutrients/index
2. The chart is set up using food groups (e.g. vegetables,
fruits, legumes, etc.). Within each group, you will
notice a variety of colors which represent different
categories of methionine concentration (see key that
precedes the chart). Within each color category, foods
appear in alphabetical order.
Selected References
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Orgeron ML, Stone KP, Wanders D, Cortez CC, Van NT, Gettys TW.
The impact of dietary methionine restriction on biomarkers of
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Patil YN, Dille KN, Burk DH, Cortez CC, Gettys TW. Cellular
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Krajcik RA, Perrone CE, Orentreich N, Cefalu WT, Gettys TW.
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Tapia-Rojas C, Lindsay CB, Montecinos-Oliva C, Arrazola MS,
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Wanders D, Burk DH, Cortez CC, Van NT, Stone KP, Baker M,
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