Alanine Foods high in alanine and how much you need · Amino acids

Alanine is a non-essential amino acid that plays a role in protein synthesis.

Most in a serving: Beef sirloin

There's no official daily target for alanine.

Among plant foods, pea, green, split, mature seeds; soy mince and tempeh have the most alanine per serving. Among animal foods, the most are in beef sirloin; zander, pike-perch and cheese, roquefort.

Plant sources

Also high in it

Are you getting enough alanine?

Knowing where alanine comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in alanine

Ranked from 899 foods in our catalog, one entry per food.

1

Beef sirloin 1.9 g

serving (110 g) · Steaks and chops
2

Pork, ears, frozen, raw 1.9 g

serving (85 g) · Offal dishes
3

Beef tenderloin 1.8 g

serving (110 g) · Steaks and chops
4

Zander, pike-perch 1.8 g

serving (110 g) · Fish
5

Pheasant, cooked, total edible 1.7 g

serving (85 g) · Chicken and other birds
6

Trout 1.7 g

serving (110 g) · Fish
7

Beef steak, fried 1.7 g

serving (85 g) · Steaks and chops
8

Lutefish 1.7 g

serving (85 g) · Fish
9

Beef, canned 1.7 g

serving (85 g) · Meat products
10

Chicken breast, fried 1.5 g

serving (85 g) · Chicken and other birds
11

Veal, heart, cooked, braised 1.5 g

serving (85 g) · Offal dishes
12

Turkey breast, fried 1.5 g

serving (85 g) · Chicken and other birds
13

Lamb, spleen, cooked, braised 1.5 g

serving (85 g) · Offal dishes
14

Mollusks, clam, mixed species, cooked, moist heat 1.3 g

serving (85 g) · Crustaceans and molluscs
15

Herring, salted 1.1 g

serving (85 g) · Fish products
16

Whey protein concentrate (75%) 1.1 g

scoop (28.7 g) · Miscellaneous ingredients
17

Squid 1 g

serving (110 g) · Crustaceans and molluscs
18

Salami, light, 15% fat 1 g

serving (55 g) · Cold cuts, sausages
19

Redfish, rosefish, frozen 0.99 g

serving (110 g) · Fish products
20

Lobster 0.97 g

serving (110 g) · Crustaceans and molluscs
21

Salmon in oil, canned 0.95 g

serving (85 g) · Fish products
22

Pea, green, split, mature seeds 0.94 g

serving (90 g) · Pulses
23

Chicken nuggets, deep-fried, lactose-free 0.84 g

serving (85 g) · Poultry dishes
24

Soy mince 0.83 g

serving (35 g) · Pulse products
25

Bean, yellow, mature 0.83 g

serving (90 g) · Pulses
26

Tempeh 0.82 g

serving (85 g) · Miscellaneous ingredients
27

Soy protein concentrate, 58% protein 0.8 g

serving (30 g) · Miscellaneous ingredients
28

Pork and beef, canned 0.75 g

serving (85 g) · Meat products
29

Turkey cold cuts 0.74 g

serving (55 g) · Cold cuts, meat
30

Soy bean, boiled 0.7 g

serving (90 g) · Pulses
31

Tofu, firm (with calcium sulfate) 0.66 g

serving (85 g) · Pulse products
32

Rice, wholegrain, boiled 0.58 g

serving (140 g) · Rice
33

Macaroni, boiled 0.55 g

serving (140 g) · Pasta
34

Spaghetti, boiled 0.55 g

serving (140 g) · Pasta
35

Cheese, roquefort 0.53 g

serving (55 g) · Cheese, ripened cheese
36

Tofu (without calcium sulfate) 0.48 g

block (85 g) · Pulse products
37

Sorghum grain 0.46 g

serving (45 g) · Rice
38

Hemp seed, whole 0.46 g

serving (30 g) · Nuts, seeds and dried fruits
39

Cottonseed kernel, roasted (glandless) 0.45 g

serving (30 g) · Nuts, seeds and dried fruits
40

Cottage cheese, 2-5% fat 0.45 g

serving (110 g) · Cheese, unripened, fresh cheese
41

Pumpkin seed 0.45 g

serving (30 g) · Nuts, seeds and dried fruits
42

Millet, wholegrain 0.44 g

serving (45 g) · Rice
43

Yoghurt, plain, fat-free, low-lactose, 0.5 ug vitamin d 0.42 g

container (170 g) · Yoghurt
44

Frankfurter, fried without fat 0.41 g

serving (55 g) · Sausages
45

Egg, omega, without shell 0.4 g

medium piece (55 g) · Egg
46

Egg white, fried 0.36 g

large (46 g) · Egg
47

Oats, rolled, oat flakes 0.35 g

serving (40 g) · Flour
48

Pasta, gluten-free, average 0.35 g

serving (55 g) · Pasta
49

Seeds, cottonseed flour, low fat (glandless) 0.35 g

serving (15 g) · Flour
50

Sour milk, acidophilus bifidus, 2% fat, probiotics 0.33 g

serving (240 g) · Soured milks

Learn about alanine

What does alanine do for the body?

Alanine is a non-essential amino acid that plays a vital role in glucose metabolism.

How much alanine do I need?

No recommended dietary allowances (RDA) are established for non-essential amino acids, as they can be synthesized by the body. However, it is important to consume adequate amounts of protein-containing foods to ensure sufficient overall protein intake. This ensures that the body has the necessary building blocks to produce non-essential amino acids as needed.

How do vegans get their alanine intake?

Vegans can obtain non-essential amino acids by consuming a variety of plant-based protein sources. While non-essential amino acids can be synthesized by the body, it is still crucial to ensure adequate protein intake to provide the necessary building blocks. Plant-based foods such as legumes, lentils, tofu, tempeh, quinoa, nuts, seeds, and whole grains are excellent sources of protein for vegans. By including a diverse range of these protein-rich foods in their diet, vegans can meet their protein needs and ensure their bodies have enough building blocks to synthesize non-essential amino acids effectively.

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