How many MG"s of Tryptophan should we be getting daily, in order to get the most benefit of the nightly spud??

I eat primarily plant-based vegan, and I am allergic to soy/tofu.
What are the best sources of plant based tryprophan?

I did hear that Chia seeds are good, and I do have 2 TBS daily, but it seems most plant based sources of Tryptophan are high in fat. I have to be careful with how much fat I eat daily due to an agitated gall bladder.

Please advise me on this if you can.

Thanks, Kim