Histamine food list
Every widely circulated histamine list is a consensus of opinions, and they contradict one another. This one shows measured concentrations and names the study behind each figure, so you can check it rather than trust it.
Printable version ·24 foods · data updated 2026-08-18
| Food | Category | mg/100 g | Range |
|---|---|---|---|
| Fermented soy products | Legume | 7.39 | 7.39–73.01 |
| Sauerkraut | Vegetable | 4.37 | 4.37–8.01 |
| Eggplant | Vegetable | 3.94 | 3.94–10.06 |
| Aged cheese | Dairy | 3.31 | 3.31–38.99 |
| Spinach | Vegetable | 3.18 | 3.18–6.97 |
| Dry-fermented sausage | Cured meat | 2.16 | 2.16–47.48 |
| Preserved / semi-preserved fish | Fish | 1.00 | 1.00–65.70 |
| Cured meat | Cured meat | 0.49 | 0.49–15.00 |
| Wine | Drink | 0.36 | 0.36–3.42 |
| Fresh oily fish | Fish | 0.33 | 0.33–11.13 |
| Tomato | Vegetable | 0.25 | 0.25–1.71 |
| Beer | Drink | 0.12 | 0.12–2.16 |
| Fresh white fish | Fish | 0.11 | 0.11–3.65 |
| Apricot | Fruit | 0.00 | — |
| Avocado | Fruit | 0.00 | — |
| Banana | Fruit | 0.00 | — |
| Chocolate | Sweet | 0.00 | — |
| Citrus fruit | Fruit | 0.00 | — |
| Egg | Protein | 0.00 | — |
| Fresh meat | Meat | 0.00 | 0.00–0.97 |
| Milk | Dairy | 0.00 | — |
| Pumpkin | Vegetable | 0.00 | — |
| Seafood | Fish | 0.00 | 0.00–0.07 |
| Yogurt | Dairy | 0.00 | — |
Why some zero-histamine foods appear on other lists
The review these figures come from found that only about a third of the foods excluded by published low-histamine diets can be justified by their histamine content. Citrus and banana are the clearest example: no detectable histamine, yet excluded by most lists — attributed instead to other biogenic amines.
Sources
- Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients 2021;13(5):1395) · CC BY 4.0
- Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods 2023;12(17):3201) · CC BY 4.0
Food composition data, not medical advice.