The Spermidine Food List

Spermidine is a so-called polyamine that can have many positive effects, recent studies indicate. Spermidine is found in many foods. For your better overview, you will find spermidine-rich foods by category and in a general overview below. General information about spermidine, its mode of action and intake can be found here.

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🏆 Top 10 most spermidine-rich foods

1. Wheatgerm 24,3mg/100g Spermidine

Spermidin in Weizenkeimen

Wheat germ is an absolute powerfood and contains the highest content of spermidine of all foods. Wheat germ is the most valuable part of the wheat grain and is sorted out during the production of flour due to its high oil content.

2. Dried soybeans 20,7mg/100g Spermidine

Dried soybeans and also other products made from soy such as soy milk, tofu, miso or tempeh contain a lot of spermidine. However, they are also not undisputed because of their high content of phytoestrogens and methionine, known as an autophagy blocker.

3. Cheddar (aged at least one year) 19,9mg/100g Spermidine

Cheddar cheese and other mature cheeses such as Brie or old Gouda contain spermidine and are therefore not only aromatic and spicy in taste, but also a real autophagy booster.

4. Mushrooms 8,8mg/100g Spermidine

Mushrooms contain a lot of spermidine and are also very healthy with their high content of vitamin D, selenium, niacin, potassium and phosphorus.

5. Peas 6,5mg/100g Spermidine

Peas are not only very tasty and versatile, but also contain spermidine. Although the content is not as high as with wheat germ, larger quantities can be eaten here without any problems and very tasty.

6. Rice bran 5mg/100g Spermidine

Rice bran consists of the outermost layers of the rice grain and contains spermidine as well as many proteins, vitamins and fibre.

7. CHicken liver 4,8mg/100g Spermidine

Chicken liver is certainly not everyone’s taste, but it is still full of spermidine. Combined with peas, broccoli and cauliflower it is a delicious way to get the daily amount of spermidine.

8. Mango 3mg/100g Spermidine

Mangoes are not only refreshingly fruity, but also very rich in sperm. So if you like it rather sweet, you can reach for the delicious fruit with a clear conscience.

9. Chickpeas 2,9mg/100g Spermidine

Chick peas are not only full of spermidine, they are also very versatile to prepare. As hummus, falafel or simply roasted they are a delicious snack or a healthy side dish.

10. Cauliflower / Broccoli 2,5mg/100g Spermidine

Cauliflower and broccoli are important and spermidine-rich foods and are easily available everywhere. Whether green, white or purple, these closely related vegetables are delicious in any case.

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📝 Spermidine in food – Complete list

🥦 Spermidine in Vegetables

Among the vegetables that are also available from us, there are some very good and high quality spermidine sources. Dried soybeans have the highest content of spermidine, followed by mushrooms and peas.

Spermidin-Level mg-mL/kgSpermidin-Level mg-mL/kg
Eggplant4,4Corn32,1
Cauliflower28,1Carrots6,4
Broccoli32,4Okra18,6
Dill29,2Mushrooms88,6
Peas65,2Rice1,9
Spring onions17Celery26,7
Green paprika10,8Soybeans, dried207
Cucumbers8,5Spinach16
Potato Chips17,1Celery14,2
Potatoes14Tomatoes2,6
Ketchup5,2Tomato paste8,4
Chickpeas29White cabbage10,4
Garlic11Onions8,3
Lettuce18,8

🍌 Spermidine in fruits

Unfortunately, the spermidine content of fruits is often very low, the only exceptions being mangoes and melons, which both have a high spermidine content.

Spermidin-Level mg-mL/kgSpermidin-Level mg-mL/kg
Pineapple4Limes5
Apples1,6Tangerines1,9
Bananas8,6Mango30
Pears1,5Melon11,7
Strawberries2Oranges3,8
Figs5,2Peach4,4
Grapefruit7,3Watermelon1,2
Cherrys1,6Grapes0,06
Kiwis5,4

🌾 Spermidine in cereals and rice

Among cereals, the highest concentration of spermidine is found in wheat germ. These geren are also used as a basis for food supplements. From this, for example, wheat germ oil capsules* or also SpermidineLife* are produced. Rice bran contains a much lower, but still acceptable content of spermidine.

Spermidin-Level mg-mL/kgSpermidin-Level mg-mL/kg
Flour7,3Wholemeal bread17,8
Noodles, cooked7,2White bread6,5
Rice bran50Wheatgerm243

🥩 Spermidine in meat and fish

In the meat and fish varieties, minced beef and chicken breast have an increased spermidine content. Chicken thighs are significantly below the level of chicken breast.

Spermidin-Level mg-mL/kgSpermidin-Level mg-mL/kg
minced meat, beef37Liver, beef6,8
Chicken6,3Beef7,6
Chicken breast, cooked25,5Salami3
Chicken, grilled17,3Tuna in oil1,4
Chicken, thigh8,7Tuna, canned5,6
Salmon4Sausages6,1
Lamb5

🥜 Spermidine in nuts and dried fruit

In nuts, only hazelnuts contain a significant dose of spermidine.

Spermidin-Level mg-mL/kg
Hazelnuts21
Almonds6
Raisins0,4
Walnuts

🍫 Spermidine in jam, chocolate and cocoa

With sweet foods such as jam, chocolate or cocoa, the spermidine content is unfortunately very low.

Spermidin-Level mg-mL/kgSpermidin-Level mg-mL/kg
Honey0,1Jam, strawberry2
Cocoa0,4Jam, plum2
Jam2,2Chocolate2,2
Jam, Apricot1,6

🧀 Spermidine in dairy products

Dairy products generally contain little spermidine, the only exception being mature cheddar cheese, which contains a very high proportion of spermidine. It is not yet known whether this also applies to other types of cheese that have been matured for a long time.

Spermidin-Level mg-mL/kgSpermidin-Level mg-mL/kg
Cheddar, fresh1,4Milk0,1
Cheddar, aged one year199Milk, semi-skimmed0,5
Yoghurt0,4Goat’s milk0,6

🥚Spermidine in other foods

Spermidin-Level mg-mL/kgSpermidin-Level mg-mL/kg
Eggs0,6Black Tea2,4

Sources used:

  • Nishibori, N.; Fujihara, S.; Akatuki, T. Amounts of polyamines in foods in Japan and intake by Japanese. Food Chem. 2006, 100, 491–499 (Link)
  • Lavizzari, T.; Teresa Veciana-Nogues, M.; Bover-Cid, S.; Marine-Font, A.; Carmen Vidal-Carou, M. Improved method for the determination of biogenic amines and polyamines in vegetable products by ion-pair high-performance liquid chromatography. J. Chromatogr. A 2006, 1129, 67–72. (Link)
  • Bardocz, S.; Grant, G.; Brown, D.S.; Ralph, A.; Pusztai, A. Polyamines in food—Implications for growth and health. J. Nutr. Biochem. 1993, 4, 66–71. (Link)
  • Nishimura, K.; Shiina, R.; Kashiwagi, K.; Igarashi, K. Decrease in polyamines with aging and their ingestion from food and drink. J. Biochem. 2006, 139, 81–90.
  • Eliassen, K.A.; Reistad, R.; Risoen, U.; Ronning, H.F. Dietary polyamines. Food Chem. 2002, 78, 273–280.
  • Kalac, P.; Svecova, S.; Pelikanova, T. Levels of biogenic amines in typical vegetable products. Food Chem. 2002, 77, 349–351.
  • Silva, C.M.G.; Gloria, M.B.A. Bioactive amines in chicken breast and thigh after slaughter and during storage at 4 ± 1 °C and in chicken-based meat products. Food Chem. 2002, 78, 241–249.