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After the Thanksgiving feast has been eaten, and you are dozing off into a post-meal slumber, don’t blame the tryptophan. The myth that the tryptophan levels in turkey cause drowsiness is one that is sure to be repeated Thursday and likely every Thanksgiving.

A look at Google search trends shows that more people search for “tryptophan” in the weeks around Thanksgiving than all other times of the year.

Google search trends for tryptophan
A scale of searches for “tryptophan” relative to the total number of searches

What is tryptophan?

Tryptophan is an essential amino acid, a nutrient that combines to form proteins. In the body tryptophan is used to create niacin and serotonin, according to Holly Herrington, a registered dietitian at the Center for Lifestyle Medicine at Northwestern Medicine. The serotonin is then converted into melatonin, a chemical that regulates sleep cycles. The body isn’t able to produce tryptophan itself and must get it through diet.

Foods in which tryptophan is found

Although the turkey on Thursday likely contains the most tryptophan in the meal, turkey isn’t the only food that contains the amino acid. In fact, turkey contains less tryptophan than many other meats, fish and poultry. Turkey breast meat contains less tryptophan than chicken, bacon and some fish.

Check out the tryptophan levels in various foods below, or look up an item on the USDA National Nutrient Database for Standard Reference.

Tryptophan levels in meat, seafood and poultry
Cooking and preparation methods can affect tryptophan levels

Food Grams of tryptophan per 100 grams of cooked food
Bacon
0.407
Chicken breast
0.362
Fish (salmon)
0.322
Turkey leg
0.311
Turkey thigh
0.31
Lamb
0.301
Pork loin
0.282
Chicken thigh
0.268
Shrimp
0.26
Fish (cod)
0.256
Lobster
0.248
Turkey breast
0.229
Cured ham
0.229
Tofu (hard)
0.198
Beef (roast beef)
0.18
Beef (hamburger, 85% lean)
0.125

Tryptophan levels in traditional Thanksgiving foods

Food Grams of tryptophan per 100 grams of cooked food
Turkey breast
0.229
Dinner rolls
0.106
Pumpkin pie

0.059

Milk (2%)

0.05

Stuffing (from mix)

0.041

Sweet potatoes

0.028

Baked russet potato

0.027

Green beans

0.02

So what’s responsible for the post-meal “crash”?

“If you get sleepy,” says Herrington, “don’t blame the turkey, blame your portions.”

The most likely cause of post-meal drowsiness is overeating, and a large Thanksgiving meal is typically full of carbohydrates, fats, sweets and perhaps alcohol.

Although tryptophan is used by the body to create sleep-inducing chemicals, it’s unlikely that the tryptophan in your turkey is the reason behind the crash, Herrington says. In order for it to make you sleepy by itself, the tryptophan would need to be ingested on an empty stomach, without any other fats, proteins or amino acids that dilute its effects. Research has also shown that a large intake of carbohydrates can induce drowsiness, according to Herrington.

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Tips for avoiding the crash

The best way to prevent the post-meal slump? Try to fill your plate up with lean proteins, healthy vegetables and fruit, and keep the carbs to a minimum, says Herrington. Drink water or unsweetened tea, and keep the alcohol down to one or two 5-ounce glasses. Then follow it all up with a walk with family.

Sources: Holly Herrington, registered dietitian at the Center for Lifestyle Medicine at Northwestern Medicine; USDA National Nutrient Database for Standard Reference; U.S. National Library of Medicine; Google Trends

@ChiTribGraphics