Glycine is found in many protein-rich foods, but the richest sources tend to be collagen-rich foods like gelatin, bone broth, skin-on meats, and tougher cuts of meat.

If you are looking for foods high in glycine, it often helps to think beyond lean muscle meat and look at foods that contain more skin, connective tissue, or collagen.

That said, some plant foods contain glycine too. Beans, lentils, and seeds may not be as concentrated, but they can still help add to your daily intake over time.

Key Takeaways

• Glycine is most concentrated in collagen rich foods like gelatin bone broth skin on meats and tougher cuts with connective tissue
• Animal based sources generally provide more glycine than plant foods due to higher collagen content in skin cartilage and connective tissues
  
• Plant sources like beans lentils and seeds contain smaller amounts but can still contribute to overall daily glycine intake
• Increasing glycine intake naturally involves prioritizing slow cooked meats collagen rich foods and adding plant options for balance

Here are some of the best natural food sources of glycine:

• Gelatin
• Bone broth
• Chicken skin
• Pork skin
• Beef chuck
• Beef brisket
• Short ribs or oxtail
• Chicken thighs with skin
• Turkey dark meat
• Fish skin
• Collagen-rich cuts of meat
• Pork shoulder
• Beans
• Lentils
• Pumpkin seeds or sesame seeds

Gelatin

Gelatin sits near the top of the list because it is made from collagen, and collagen naturally contains a large amount of glycine. In simple terms, this makes gelatin one of the most glycine-rich food options people can easily add to their diet.

It can be used in soups, homemade gummies, desserts, or mixed into drinks. It is still worth checking labels, though, because some packaged gelatin products come with a lot of added sugar.

Bone Broth

Bone broth is often mentioned for glycine because it is made by slowly cooking bones, joints, and connective tissue. That cooking process releases collagen-related amino acids, including glycine, into the broth.

Research looking at bone broth has identified glycine as one of the amino acids present, which helps explain why it is often included on glycine food lists (1).

Chicken Skin

Chicken skin is a more useful glycine source than many people expect (2). That is because skin and connective tissue contain more collagen than plain chicken breast.

So while skinless lean meat still provides protein, chicken skin may offer more glycine per serving because of its collagen content.

Pork Skin

Pork skin is another collagen-rich food that naturally fits on this list. It is not something everyone eats often, but it can be one of the more concentrated whole-food sources of glycine.

As with other collagen-heavy foods, the value comes from the skin and connective tissue, not just the protein alone.

Beef Chuck

Beef chuck is a tougher cut of meat, and that matters here. Tougher cuts usually contain more connective tissue than very lean steak cuts, which means they may provide more collagen-related amino acids, including glycine.

This is one reason slower-cooking cuts often make more sense on a glycine food list than extra-lean beef.

Beef Brisket

Brisket belongs here for much the same reason as chuck. It is a tougher cut with more connective tissue, so it tends to be a better natural glycine source than leaner cuts.

It is a practical reminder that when it comes to glycine, the parts of the animal that are a little less lean often carry more of the value.

Short Ribs or Oxtail

Short ribs and oxtail are smart additions because they include more bones, cartilage, and connective tissue than standard cuts of meat. Those parts tend to contain more collagen, which means they may also provide more glycine.

These are the kinds of foods that often get overlooked, even though they make a lot of sense nutritionally for this topic.

Chicken Thighs With Skin

Chicken thighs with skin are a more everyday option for many people. They are affordable, easy to cook, and usually richer in glycine than skinless chicken breast because they contain more skin and connective tissue.

They may not match gelatin, but they are still a practical way to get more glycine from regular meals.

Turkey Dark Meat

Turkey dark meat is another practical choice. It is not usually seen as one of the top glycine foods, but it can still contribute more than very lean white meat.

If someone wants a simple whole-food option without changing their diet too much, dark meat turkey is a reasonable pick.

Fish Skin

Fish skin adds a helpful seafood option to the list. Collagen is not only found in beef, pork, or chicken. It is also present in fish skin and connective tissue, which means fish skin may provide glycine as well. For people who eat seafood regularly, this can be another natural way to add more glycine-rich foods to the plate.

Collagen-Rich Cuts of Meat in General

Some cuts are worth grouping together because the same pattern keeps showing up. Shank, round, tendon-heavy cuts, and slow-cooked roasts tend to contain more collagen than leaner cuts.

A simple rule of thumb is this: the closer a cut is to skin, cartilage, tendons, or connective tissue, the more likely it is to provide glycine. It is not fancy, but it is useful.

Pork Shoulder

Pork shoulder is another slower-cooking cut that tends to contain more connective tissue. That makes it a good fit for a glycine food list.

It is also a realistic option for everyday cooking, especially in stews, roasts, or shredded meat dishes where tougher cuts have time to break down.

Beans

Beans are not among the richest glycine foods compared with gelatin or collagen-heavy meats, but they still contain glycine and other amino acids.

That makes them worth including, especially for people who eat less meat or want more plant-based options. They may not be the headline source, but they can still help add to total intake across the day.

Lentils

Lentils deserve their own place because they are one of the more practical plant foods people actually eat regularly.

Like beans, they are not likely to match collagen-rich animal foods for glycine concentration. Still, they can make a useful contribution, especially in soups, curries, bowls, and other easy meals.

Pumpkin Seeds or Sesame Seeds

Seeds help round out the list. Pumpkin seeds and sesame seeds are not usually the first foods people think of for glycine, but they do contain small amounts and can add up over time.

They are easy to sprinkle into yogurt, oatmeal, salads, or rice dishes, which makes them a simple add-on rather than a major diet change.

Final Words

If you want more glycine from food, the strongest natural sources tend to be collagen-rich foods like gelatin, bone broth, skin-on meats, and tougher cuts with more connective tissue. Plant foods like beans, lentils, and seeds can help too, even if they usually provide smaller amounts.

Food can absolutely help, but in real life it is not always easy to eat enough glycine-rich foods consistently, especially if you do not eat much broth, gelatin, or slow-cooked meat.

We made our Omre Glycine + NAC for people who want a simpler way to add glycine to their routine, with a formula designed to fit into everyday wellness habits.

FAQs

What food has the most glycine?

Gelatin is often considered one of the richest food sources of glycine because it comes directly from collagen. Other strong sources may include bone broth, pork skin, and tougher cuts of meat with more connective tissue.

Is bone broth high in glycine?

Bone broth may provide glycine because it is made by slowly cooking bones and connective tissue, which release collagen-related amino acids into the liquid. The exact amount can vary depending on how it is made and what ingredients are used.

Are eggs high in glycine?

Eggs contain glycine, but they are not usually considered one of the richest sources. If someone is specifically trying to eat more glycine, collagen-rich foods like gelatin, broth, and skin-on meats may provide more.

What are the best plant foods for glycine?

Beans, lentils, pumpkin seeds, and sesame seeds are some of the better plant-based foods that contain glycine. They usually provide less than collagen-rich animal foods, but they can still be helpful as part of a balanced diet.

How can I get more glycine naturally from food?

A simple way to get more glycine naturally is to include more collagen-rich foods, such as gelatin, bone broth, skin-on poultry, and slower-cooked cuts of meat. You can also add beans, lentils, and seeds to meals for smaller but still useful amounts.