If you have trouble falling asleep, you have probably heard about melatonin. Your body makes this hormone in the pineal gland. It helps control your sleep and wake cycles . Melatonin levels rise in the evening when it gets dark. That signal tells your body it is time to wind down.
Some people take melatonin supplements. But there is another option. Many common foods contain small amounts of melatonin. This article covers the top 10 melatonin rich foods you can find in the USA. These are foods you can add to your normal meals without much effort.
Why Food Sources Matter
Melatonin supplements come in doses from 1 milligram to 10 milligrams or more . The melatonin in food is measured in much smaller units. We are talking about nanograms or picograms per gram of food. One milligram equals one million nanograms. That is a huge difference.
So eating melatonin rich foods will not hit you like a supplement. But that may be fine. A review of studies on melatonin containing foods found that eating these foods can still raise melatonin levels in your body . The effect is gentler. It works with your body instead of overriding it.
There is another benefit. Foods with melatonin often contain other helpful compounds. Tryptophan is one. Your body uses tryptophan to make serotonin. Serotonin is a building block for melatonin. Magnesium and B vitamins also play roles in sleep. Whole foods give you a mix of these nutrients together.
The research on food melatonin and sleep is still growing. A scoping review from 2026 noted that evidence is limited and results vary . But the findings so far are encouraging. Eating these foods as part of a balanced diet is a low risk choice.
What the Research Says About Amounts
Before we get to the list, let us talk about numbers. You will see melatonin content listed in different ways. Some studies use nanograms per gram (ng/g). Others use picograms per gram (pg/g). One nanogram equals 1,000 picograms.
The amounts can vary a lot. The same food grown in different conditions can have different melatonin levels. Processing matters too. Raw foods tend to have more melatonin than cooked or roasted versions. So think of these numbers as a general guide.
1. Tart Cherries
Tart cherries are one of the most studied food sources of melatonin. They are also called sour cherries. Montmorency is a common variety in the USA.
Tart cherries contain melatonin in the range of 13 to 15 nanograms per gram . That may not sound like much. But studies have looked at tart cherry juice specifically. One review noted that most clinical trials used 8 ounces of tart cherry juice concentrate twice daily . Participants took one serving in the morning and one about 30 to 60 minutes before bed.
The juice is more concentrated than whole cherries. You would need to eat a large amount of whole tart cherries to match the melatonin in 8 ounces of juice concentrate . Look for 100% Montmorency tart cherry juice. Avoid blends with apple or grape juice. Those dilute the active compounds.
Tart cherries also contain anthocyanins. These are antioxidant compounds that may support sleep through other pathways. The sugar content is something to watch. An 8 ounce serving has about 25 to 30 grams of sugar . If you monitor blood sugar, use a smaller dose.
2. Walnuts
Walnuts are an easy snack and a solid source of melatonin. They contain about 3.5 nanograms per gram . That is lower than tart cherries by weight. But walnuts have other sleep supportive nutrients.
A randomized study in 76 healthy young adults found that eating about 40 grams of walnuts daily for four weeks improved sleep quality . That is roughly a handful. Participants also had higher evening levels of 6 sulfatoxymelatonin. That is a metabolite of melatonin. Higher levels suggest more melatonin was circulating in their bodies.
Walnuts also provide tryptophan. One serving has about 84.6 milligrams. They also contain magnesium and B vitamins. All of these nutrients play roles in sleep regulation. A handful of walnuts with dinner is a simple way to add them to your day. If you want to track how much protein you get from nuts and other foods, try our Protein Calculator.
3. Pistachios
Pistachios are among the richest nuts for melatonin. A 2019 study measured melatonin in tree nuts. Pistachios had about 2,609 picograms per gram. That equals about 2.6 nanograms per gram . The study also found that pistachios were generally richer in melatonin than almonds.
The amounts varied a lot between different cultivars and suppliers. The range was wide. But pistachios consistently came out ahead of almonds in this study.
A review on melatonin containing foods listed pistachios at 233 nanograms per gram . That is much higher than the 2019 study. The difference may come from different varieties or testing methods. Either way, pistachios are a strong choice among nuts.
They are easy to find in any grocery store. A small handful as an evening snack adds melatonin along with healthy fats and protein.
4. Almonds
Almonds contain melatonin at lower levels than pistachios or walnuts. The 2019 study measured about 1,222 picograms per gram. That equals about 1.2 nanograms per gram . Another source listed almonds at 39 nanograms per gram . Again, the variation is large.
Even with lower melatonin, almonds bring other benefits. They are rich in magnesium. Magnesium is a mineral that supports relaxation and sleep. Almonds also provide healthy fats and protein. A small serving can help you feel satisfied without a heavy meal before bed.
You can eat a small handful raw. Or add sliced almonds to oatmeal or yogurt. The melatonin content is not huge. But the overall nutrient package is good for sleep and general health.
5. Oats
Oats are a breakfast staple. They also contain melatonin. One source lists oats at 1.8 nanograms per gram . A review listed oats at 7.7 nanograms per gram . The variation is common with grains.
Oats are also a good source of tryptophan. One cup of oats contains about 94 milligrams of tryptophan . Tryptophan is the amino acid your body converts into serotonin and then melatonin. So oats support melatonin production indirectly as well.
A small bowl of oatmeal in the evening can be a light, sleep friendly snack. Add walnuts or tart cherries for a bigger melatonin boost. Avoid loading it with sugar. That can work against sleep.
6. Sweet Corn
Sweet corn is a common vegetable in American diets. It contains melatonin at about 1.3 nanograms per gram . That is a modest amount.
The nice thing about corn is its versatility. You can eat it fresh in summer. Frozen and canned versions work year round. You can add it to soups, salads, or grain bowls.
Corn also provides fiber and some B vitamins. It is not a melatonin powerhouse on its own. But it contributes to your overall intake across the day. Small amounts from many foods add up.
7. Rice
Rice is a staple grain for many people. It contains about 1 nanogram of melatonin per gram . The levels vary by variety and how it is processed.
Brown rice may have an edge over white rice. The bran layer contains more nutrients. But both types can fit into a sleep supportive diet.
Rice is also easy to digest. A small serving of rice with dinner provides carbohydrates that may help you feel relaxed. It pairs well with vegetables and lean protein.
8. Barley
Barley is another grain with melatonin. One source lists it at 0.8 nanograms per gram . A review listed barley at 6 nanograms per gram . The variation follows the same pattern as other grains.
Barley is often used in soups and stews. You can also cook it as a side dish like rice. Pearl barley is the most common form in US stores. Hulled barley has more fiber but takes longer to cook.
Barley provides fiber and minerals. It is a hearty grain that can be part of a balanced dinner.
9. Bananas
Bananas are a convenient fruit with melatonin. They contain about 0.5 nanograms per gram . That is a small amount. But bananas are also rich in tryptophan and vitamin B6. Vitamin B6 helps your body convert tryptophan into serotonin .
The combination of melatonin and tryptophan precursors makes bananas a reasonable bedtime snack. They are easy to digest and provide some natural sugars that may help you feel sleepy.
One note. Bananas are higher in sugar than some other fruits. If you are sensitive to blood sugar spikes, keep the portion small. Half a banana with a spoon of nut butter can be a balanced option.
10. Ginger
Ginger is a spice rather than a main food. But it contains melatonin. One source lists ginger at 0.5 nanograms per gram .
You will not eat enough ginger to get a large melatonin dose. But ginger has other properties. It can soothe the stomach and has anti inflammatory effects. A cup of ginger tea in the evening is a calming ritual.
You can add fresh grated ginger to warm water with lemon. Or use it in cooking. The melatonin amount is tiny. The relaxation from a warm drink may help just as much.
A Few More Foods to Know
The list above covers the top 10 melatonin rich foods. But a few others are worth mentioning.
Goji berries have very high melatonin levels. A review listed them at 530 nanograms per gram . That is much higher than most foods on this list. The catch is availability and cost. Dried goji berries can be found in health food stores and some supermarkets. They can be added to oatmeal or trail mix.
Cranberries also contain melatonin. One source listed them at 96 micrograms per gram . That converts to 96,000 nanograms per gram. That seems unusually high compared to other foods. The measurement units may differ from the other studies. Cranberries are still a healthy fruit. But the melatonin claim should be viewed with some caution.
Milk contains melatonin. It also contains tryptophan. A warm glass of milk before bed is a traditional sleep aid. The science is not strong on milk as a sleep promoter. But the ritual and the nutrients may help some people.
How to Use These Foods
You do not need to eat all of these foods every day. The goal is to include some melatonin rich foods in your normal meals.
A simple approach. Add walnuts or almonds to your breakfast oatmeal. Have tart cherry juice in the evening. Use rice or barley as a dinner side. Snack on a banana or a small handful of pistachios. If you want to see how these snacks fit into your daily calorie needs, use our TDEE Calculator.
The amounts of melatonin in food are small. Do not expect a dramatic effect like a supplement. But over time, these foods may support your body’s natural sleep rhythm. They also provide other nutrients that support overall health.
One important note. Melatonin in food is generally safe. But melatonin supplements can interact with some medications. These include blood thinners, anticonvulsants, and some blood pressure drugs . If you take prescription medication, talk to your doctor before adding melatonin supplements. Food sources are less likely to cause problems. But it is still worth a conversation if you have health conditions.
Some Final Thoughts
Tart cherries, walnuts, pistachios, almonds, oats, sweet corn, rice, barley, bananas, and ginger are the top 10 melatonin rich foods you can eat. Each brings a small amount of melatonin along with other sleep supportive nutrients.
The research on food melatonin and sleep is still developing. A review from 2026 found that evidence is limited and results vary. But these foods are healthy choices regardless. They fit into a balanced diet. They provide fiber, vitamins, minerals, and antioxidants.
Try adding one or two of these foods to your evening routine. See how you feel. Small changes can make a difference over time. Better sleep also supports your fitness goals. If you want to plan workouts that work with your sleep schedule, check out our Fitness Planner.
Disclaimer: This article is for informational purposes only. It is not medical advice. Talk to your doctor before making changes to your diet or sleep routine. If you take medication or have a health condition, ask your doctor about melatonin before adding supplements or new foods.