Wheat germ, dried soybeans, mushrooms, legumes, whole grains, and some aged cheeses are among the best-known dietary sources of spermidine.
But there is an important catch when comparing spermidine foods: the amount is not fixed like a nutrition-label value. Published measurements can vary considerably depending on the food variety, growing conditions, fermentation, storage, preparation, and laboratory method.
For that reason, the numbers below are best treated as representative published measurements, not exact values that every serving will contain.
Spermidine Foods at a Glance
| Food | Representative Published Spermidine | What to Know |
|---|---|---|
| Wheat germ | About 24 mg per 100 g in one widely used food database | Consistently identified as one of the richest common dietary sources |
| Dried soybeans | About 13–21 mg per 100 g across published datasets | One of the strongest plant-based sources |
| Mature cheddar | Up to about 20 mg per 100 g in one published dataset | Cheese values vary dramatically with type, microbes, and maturation |
| Mushrooms | About 9–13 mg per 100 g in selected analyses | Among the more consistent vegetable sources |
| Green peas | About 5–6.5 mg per 100 g | A practical legume source |
| Rice bran | About 5 mg per 100 g in a published food database | Concentrated in the grain fraction rather than refined rice |
| Chicken liver | About 4.8 mg per 100 g in one database | An animal-derived source |
| Corn | About 4.3 mg per 100 g in one Japanese dataset | Levels vary by variety and processing |
| Broccoli | Roughly 2–4 mg per 100 g in published measurements | Cooking method can affect measured polyamine content |
| Chickpeas | About 2.9 mg per 100 g in one food database | Part of the broader spermidine-rich legume group |
| Cauliflower | Roughly 2.5–3 mg per 100 g in selected measurements | Another cruciferous vegetable source |
| Whole-grain wheat | About 1.3–2.1 mg per 100 g | Lower than isolated wheat germ but commonly eaten in larger portions |
These values are representative examples from food-composition research. Different studies can report substantially different results for the same food.
Which Food Has the Most Spermidine?
Wheat germ is consistently identified as one of the richest commonly eaten sources of spermidine.
A widely cited food-polyamine database reported approximately 243 mg of spermidine per kilogram of wheat germ, equivalent to about 24.3 mg per 100 g. Other research has also found wheat germ to be unusually rich in polyamines, although the exact concentration varies between samples.
Dried soybeans are another standout. Published values around 128–207 mg/kg translate to approximately 12.8–20.7 mg per 100 g.
That makes wheat germ and soybeans more reliable answers to “what food is highest in spermidine?” than simply saying all fermented foods or all aged cheeses are highest.
1. Wheat Germ
Wheat germ is the nutrient-rich part of the wheat kernel that develops into a new plant. It contains substantially more spermidine than many refined grain products.
Published research consistently places wheat germ near the top of spermidine food lists, although measurements vary depending on the wheat source and analytical method.
Wheat germ can be added to oatmeal, yogurt, cereal, smoothies, or baking recipes.
Important: wheat germ is derived from wheat and is not appropriate for people who need to avoid wheat or gluten unless a healthcare professional advises otherwise.
2. Soybeans and Soy Foods
Dried soybeans are among the richest plant sources measured in food-composition studies.
Research has also found meaningful polyamine levels in foods such as tempeh, natto, tofu, miso, and other soybean products. However, fermentation does not affect every soy food in exactly the same way, so it is inaccurate to assume that every fermented soy product automatically contains more spermidine than the original soybean.
The amount depends on the raw ingredients, microorganisms, fermentation conditions, and processing.
3. Mushrooms
Mushrooms are another strong dietary source.
Published measurements have reported spermidine concentrations around 89 mg/kg in some mushroom samples, while a more recent food-analysis study reported a mean around 128.5 mg/kg in the mushrooms it tested.
Different mushroom species also vary. Shiitake, enoki, shimeji, and other culinary mushrooms should therefore not be treated as having one universal spermidine value.
4. Green Peas and Other Legumes
Peas, chickpeas, lentils, broad beans, kidney beans, and other legumes commonly contain spermidine.
Green peas have been measured at roughly 46–65 mg/kg in different datasets. A 2021 analysis also found relatively high spermidine concentrations across several legumes and legume-derived foods.
Because legumes are often eaten in substantial portions, they can make a meaningful contribution to dietary spermidine even when they are less concentrated than wheat germ.
5. Whole Grains
Spermidine is found in wheat, corn, rice, millet, and other grains, although processing matters.
Whole-grain wheat has been reported at approximately 13–21 mg/kg, while Japanese corn was measured around 43 mg/kg in one dataset.
Refining a grain can change where the polyamines are concentrated, which is one reason whole grains and grain fractions such as wheat germ or rice bran appear more prominently in spermidine food lists.
6. Aged Cheese
Cheese is one of the most variable spermidine food categories.
One literature compilation reported approximately 199.5 mg/kg of spermidine in one-year-matured cheddar—almost 20 mg per 100 g. By comparison, some blue cheeses in the same literature were closer to 20–24 mg/kg, or about 2–2.4 mg per 100 g.
So it is misleading to say simply that “blue cheese has the most spermidine.” Cheese type, fermentation organisms, maturation time, storage, and manufacturing conditions can all affect its polyamine profile.
7. Broccoli and Cauliflower
Cruciferous vegetables such as broccoli and cauliflower contain spermidine, although generally at lower concentrations than wheat germ, soybeans, or mushrooms.
Published broccoli values vary from roughly the low-20s to low-40s mg/kg, while cauliflower measurements frequently fall in a similar general range.
These foods can still contribute to total dietary intake when eaten regularly.
8. Nuts and Seeds
Pistachios, hazelnuts, almonds, sesame seeds, sunflower seeds, and other nuts and seeds contain polyamines, including spermidine.
The available research shows considerable variation between species and samples, so broad claims such as “all seeds contain 5–6 mg per 100 g” are not well supported.
They are better described as additional dietary sources rather than given one category-wide concentration.
9. Fruit
Fruit generally contains less spermidine than cereals, legumes, soybeans, and mushrooms.
Mango is one notable example and has been reported at around 30 mg/kg, equivalent to about 3 mg per 100 g, in one food database.
Apples, pears, oranges, and many other common fruits typically contain lower spermidine concentrations, although they may still contribute to overall intake because people eat them regularly.
Does Cooking Reduce Spermidine in Food?
It can, but the effect depends on both the food and the cooking method.
A 2021 laboratory study compared raw foods with boiling, grilling, microwave cooking, and sous-vide preparation.
Boiling and grilling produced the largest reductions in total polyamines in many of the tested foods, with losses reaching as high as 64% in some samples. During boiling, a substantial portion of the lost polyamines was recovered in the cooking water, suggesting that leaching was an important mechanism.
Microwave cooking caused smaller losses in fewer foods, while sous-vide produced little significant loss in the foods tested.
That does not mean you need to eat spermidine foods raw. It simply means preparation can change the amount measured in the finished food.
Why Do Spermidine Food Charts Disagree?
You may notice that one website lists 5 mg of spermidine in a food while another lists 15 mg or more.
That does not necessarily mean one value is fabricated. Food polyamine concentrations can change because of:
- plant variety or animal source
- soil and growing conditions
- ripeness and harvesting
- fermentation
- storage time and temperature
- food processing
- cooking method
- whether results are reported on a fresh-weight or dry-weight basis
- the laboratory method used to measure the polyamine
This variability is why a spermidine foods chart should provide context rather than pretending every food has one permanent value.
How Much Spermidine Do People Get From Food?
There is currently no official recommended daily intake for spermidine or total dietary polyamines.
A 2019 review compiled dietary studies from several populations and found substantial differences in estimated intake. Reported spermidine intake ranged roughly from 33 to 103 micromoles per day across the reviewed populations, equivalent to approximately 5–15 mg of spermidine per day.
These are population estimates—not a recommended dose and not a target everyone needs to reach.
How to Increase Spermidine Naturally
If your goal is simply to eat more spermidine-containing foods, you do not need a complicated diet.
- Add a small amount of wheat germ to foods you already eat, if wheat is suitable for you.
- Include soybeans, edamame, tofu, tempeh, or other soy foods.
- Eat mushrooms regularly.
- Use legumes such as peas, lentils, chickpeas, and beans.
- Choose whole grains more often than heavily refined grain products.
- Include nuts and seeds as part of a varied diet.
- If you eat dairy, aged cheese can contribute spermidine, although its content is highly variable.
The goal does not need to be maximizing one compound at the expense of an otherwise balanced diet.
Spermidine Foods vs. Supplements
Food and supplements are not directly interchangeable.
Foods provide spermidine together with protein, fiber, fats, vitamins, minerals, and thousands of other compounds. They also contain variable amounts of spermidine from serving to serving.
A supplement, by contrast, can provide a standardized labeled amount.
That does not mean everyone eating a spermidine-containing diet needs a supplement, or that dietary intake is inherently insufficient. There is currently no established dietary spermidine requirement against which someone's food intake can be labeled “deficient.”
If you're comparing supplemental amounts and human research doses, see our Spermidine Dosage Guide.
Frequently Asked Questions
What foods are highest in spermidine?
Wheat germ and dried soybeans consistently rank among the richest common dietary sources. Mushrooms, green peas, other legumes, some aged cheeses, corn, whole grains, nuts, and seeds also contain meaningful amounts.
What is the richest natural source of spermidine?
Wheat germ is frequently cited as one of the richest commonly available natural sources. One widely used food database reports about 243 mg/kg, or 24.3 mg per 100 g, although other measurements differ.
Does blue cheese contain spermidine?
Yes. Blue cheese contains spermidine, but its concentration varies. Some published blue-cheese measurements are around 2–3 mg per 100 g, while one-year matured cheddar has been reported much higher in one dataset. Maturation alone does not give every cheese the same spermidine level.
Are mushrooms high in spermidine?
Yes. Mushrooms are among the more consistently identified vegetable sources. Published measurements have ranged from roughly 9 mg to about 13 mg per 100 g in selected datasets, with substantial variation between mushroom species and samples.
Are soybeans high in spermidine?
Yes. Dried soybeans are one of the strongest plant sources, with published measurements roughly equivalent to about 13–21 mg per 100 g in different datasets.
Does cooking destroy spermidine?
Not necessarily, but cooking can reduce polyamine levels. A controlled study found that boiling and grilling reduced polyamines in many tested foods, partly because polyamines moved into cooking water. Microwave and sous-vide cooking produced much smaller changes in the tested samples.
How can I increase spermidine naturally?
Include more wheat germ, soy foods, mushrooms, legumes, whole grains, nuts, seeds, and selected aged cheeses as part of a varied diet. You do not need to rely on one food.
How much spermidine should I get from food each day?
There is no officially established recommended daily intake. Published population studies report widely varying dietary intakes, so those figures should not be treated as a personal dosage target.
The Bottom Line
The most reliable spermidine-rich foods are wheat germ, soybeans and other legumes, mushrooms, whole grains, and selected aged cheeses.
The exact amount in any individual food can vary considerably, which is why precise online food rankings often disagree.
Rather than chasing one exact milligram value, use the published numbers as a guide to which food groups tend to contribute the most spermidine and build them into an otherwise varied diet.
References
1. Muñoz-Esparza NC, Latorre-Moratalla ML, Comas-Basté O, et al. Polyamines in Food. Frontiers in Nutrition. 2019;6:108. doi:10.3389/fnut.2019.00108.
2. Ali MA, Poortvliet E, Strömberg R, Yngve A. Polyamines in foods: development of a food database. Food & Nutrition Research. 2011;55. doi:10.3402/fnr.v55i0.5572.
3. Muñoz-Esparza NC, Costa-Catala J, Comas-Basté O, et al. Occurrence of Polyamines in Foods and the Influence of Cooking Processes. Foods. 2021;10(8):1752. doi:10.3390/foods10081752.
4. Handa AK, Fatima T, Mattoo AK. Polyamines: Bio-Molecules with Diverse Functions in Plant and Human Health and Disease. Frontiers in Chemistry. 2018;6:10. doi:10.3389/fchem.2018.00010.
