Phenylalanine Foods high in phenylalanine and how much you need · Amino acids

Phenylalanine is an essential amino acid, meaning it cannot be produced by the body and must be obtained from the diet. It is a building block of proteins.

Women, a day: 2.1 g
Men, a day: 2.6 g
Per kg of body weight: about 30 mg
Give 20%+ of a day per serving: 367 foods · 22 plant

Scaled to body weight (WHO/FAO amino acid requirements). For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, bean, yellow, mature; soy mince and soy protein concentrate, 58% protein have the most phenylalanine per serving. Among animal foods, the most are in chicken strips; skyr, <0.5% fat and zander, pike-perch.

Plant sources

Also high in it

Are you getting enough phenylalanine?

Knowing where phenylalanine 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 phenylalanine

Ranked from 990 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Chicken strips 1.7 g

medium portion (200 g) · Chicken and other birds 72% of daily
2

Beef, liver, cooked, pan-fried 1.3 g

serving (85 g) · Offal dishes 57% of daily
3

Beaver, cooked, roasted 1.2 g

serving (85 g) · Steaks and chops 52% of daily
4

Roasted liver 1.2 g

serving (85 g) · Offal dishes 51% of daily
5

Beef sirloin 1.2 g

serving (110 g) · Steaks and chops 50% of daily
6

Rabbit, wild, cooked, stewed 1.2 g

serving (85 g) · Steaks and chops 50% of daily
7

Chicken breast, fried 1.1 g

serving (85 g) · Chicken and other birds 49% of daily
8

Veal, heart, cooked, braised 1.1 g

serving (85 g) · Offal dishes 46% of daily
9

Bean, yellow, mature 1.1 g

serving (90 g) · Pulses 46% of daily
10

Skyr, <0.5% fat 1.1 g

serving (170 g) · Quark 46% of daily
11

Pheasant, cooked, total edible 1.1 g

serving (85 g) · Chicken and other birds 46% of daily
12

Soy mince 1.1 g

serving (35 g) · Pulse products 46% of daily
13

Salami, light, 15% fat 1 g

serving (55 g) · Cold cuts, sausages 45% of daily
14

Pea, green, split, mature seeds 1 g

serving (90 g) · Pulses 45% of daily
15

Zander, pike-perch 1 g

serving (110 g) · Fish 44% of daily
16

Tuna 1 g

serving (110 g) · Fish 43% of daily
17

Lutefish 0.99 g

serving (85 g) · Fish 43% of daily
18

Soy protein concentrate, 58% protein 0.9 g

serving (30 g) · Miscellaneous ingredients 39% of daily
19

Seitan 0.89 g

serving (85 g) · Miscellaneous ingredients 38% of daily
20

Macaroni, boiled 0.88 g

serving (140 g) · Pasta 38% of daily
21

Spaghetti, boiled 0.88 g

serving (140 g) · Pasta 38% of daily
22

Cheese, semi-hard cheese, 25-35% fat 0.87 g

serving (55 g) · Cheese, ripened cheese 37% of daily
23

Lobster 0.85 g

serving (110 g) · Crustaceans and molluscs 37% of daily
24

Mollusks, clam, mixed species, canned, drained solids 0.79 g

serving (85 g) · Crustaceans and molluscs 34% of daily
25

Soy bean, boiled 0.78 g

serving (90 g) · Pulses 34% of daily
26

Redfish, rosefish, frozen 0.77 g

serving (110 g) · Fish products 33% of daily
27

Shrimp 0.75 g

serving (110 g) · Crustaceans and molluscs 33% of daily
28

Tofu, firm (with calcium sulfate) 0.71 g

serving (85 g) · Pulse products 31% of daily
29

Tempeh 0.69 g

serving (85 g) · Miscellaneous ingredients 30% of daily
30

Salmon in oil, canned 0.65 g

serving (85 g) · Fish products 28% of daily
31

Pulled oats 0.64 g

serving (40 g) · Pulse products 28% of daily
32

Cottonseed kernel, roasted (glandless) 0.61 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
33

Pumpkin seed 0.6 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
34

Chicken nuggets, deep-fried, lactose-free 0.58 g

serving (85 g) · Poultry dishes 25% of daily
35

Cottage cheese, 4% fat 0.58 g

serving (100 g) · Cheese, unripened, fresh cheese 25% of daily
36

Quark, <0.5% fat 0.56 g

serving (110 g) · Quark 24% of daily
37

Pork and beef, canned 0.54 g

serving (85 g) · Meat products 23% of daily
38

Rice, wholegrain, boiled 0.53 g

serving (140 g) · Rice 23% of daily
39

Seeds, cottonseed flour, low fat (glandless) 0.47 g

serving (15 g) · Flour 20% of daily
40

Pasta, wheat germ pasta 0.45 g

serving (55 g) · Pasta 19% of daily
41

Curd milk, plain, 3.5% fat 0.44 g

serving (240 g) · Cultured milks 19% of daily
42

Hemp seed, without hull 0.43 g

serving (30 g) · Nuts, seeds and dried fruits 19% of daily
43

Peanut butter 0.42 g

serving (32 g) · Condiments 18% of daily
44

Wheat whole, boiled 0.42 g

serving (140 g) · Rice 18% of daily
45

Herring, salted 0.42 g

serving (85 g) · Fish products 18% of daily
46

Yoghurt, plain, 1.5% fat 0.42 g

container (170 g) · Yoghurt 18% of daily
47

Milk, 3.5% fat 0.39 g

cup (244 g) · Milks >2% fat 17% of daily
48

Soya drink, calcium 0.39 g

cup (243 g) · Vegetable juices 17% of daily
49

Turkey cold cuts 0.38 g

serving (55 g) · Cold cuts, meat 16% of daily
50

Egg, organic, boiled 0.38 g

large (50 g) · Egg 16% of daily

1

Bean, yellow, mature 1.1 g

serving (90 g) · Pulses 46% of daily
2

Soy mince 1.1 g

serving (35 g) · Pulse products 46% of daily
3

Pea, green, split, mature seeds 1 g

serving (90 g) · Pulses 45% of daily
4

Soy protein concentrate, 58% protein 0.9 g

serving (30 g) · Miscellaneous ingredients 39% of daily
5

Seitan 0.89 g

serving (85 g) · Miscellaneous ingredients 38% of daily
6

Macaroni, boiled 0.88 g

serving (140 g) · Pasta 38% of daily
7

Spaghetti, boiled 0.88 g

serving (140 g) · Pasta 38% of daily
8

Soy bean, boiled 0.78 g

serving (90 g) · Pulses 34% of daily
9

Tofu, firm (with calcium sulfate) 0.71 g

serving (85 g) · Pulse products 31% of daily
10

Tempeh 0.69 g

serving (85 g) · Miscellaneous ingredients 30% of daily
11

Pulled oats 0.64 g

serving (40 g) · Pulse products 28% of daily
12

Cottonseed kernel, roasted (glandless) 0.61 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
13

Pumpkin seed 0.6 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
14

Rice, wholegrain, boiled 0.53 g

serving (140 g) · Rice 23% of daily
15

Seeds, cottonseed flour, low fat (glandless) 0.47 g

serving (15 g) · Flour 20% of daily
16

Pasta, wheat germ pasta 0.45 g

serving (55 g) · Pasta 19% of daily
17

Hemp seed, without hull 0.43 g

serving (30 g) · Nuts, seeds and dried fruits 19% of daily
18

Peanut butter 0.42 g

serving (32 g) · Condiments 18% of daily
19

Wheat whole, boiled 0.42 g

serving (140 g) · Rice 18% of daily
20

Soya drink, calcium 0.39 g

cup (243 g) · Vegetable juices 17% of daily
21

Almond butter 0.36 g

serving (32 g) · Condiments 16% of daily
22

Tahini, sesami seed butter 0.35 g

serving (30 g) · Condiments 15% of daily
23

Oats, rolled, oat flakes 0.29 g

serving (40 g) · Flour 12% of daily
24

Rice cooking cream 0.27 g

serving (240 g) · Cream 12% of daily
25

Millet, wholegrain 0.26 g

serving (45 g) · Rice 11% of daily
26

Coconut milk 0.24 g

serving (240 g) · Vegetable juices 11% of daily
27

Wheat flakes 0.23 g

serving (40 g) · Flour 10% of daily
28

Nettle, stinging nettle 0.2 g

serving (85 g) · Vegetables 9% of daily
29

Spinach, fried 0.18 g

serving (85 g) · Cooked vegetables 8% of daily
30

Taro leaves 0.17 g

serving (85 g) · Vegetables 7% of daily
31

Broccoli, boiled 0.16 g

serving (85 g) · Cooked vegetables 7% of daily
32

Seaweed, wakame, dried 0.16 g

serving (30 g) · Canned vegetables 7% of daily
33

Popcorn, cooking oil 0.13 g

serving (30 g) · Savoury snacks 6% of daily
34

Sweet corn, boiled 0.13 g

serving (85 g) · Cooked vegetables 6% of daily
35

Dandelion, leaf 0.12 g

serving (85 g) · Vegetables 5% of daily
36

Potato, peeled 0.1 g

serving (110 g) · Cooked potatoes 4% of daily
37

French fries, oven-baked 0.1 g

serving (70 g) · Fried potatoes, French fries 4% of daily
38

Mamey sapote 0.09 g

serving (140 g) · Berries 4% of daily
39

Mushroom, crimini 0.08 g

serving (85 g) · Mushroom 4% of daily
40

Barley malt syrup 0.08 g

serving (30 g) · Sugar and syrups 3% of daily
41

Shiitake mushroom, raw 0.08 g

serving (85 g) · Mushroom 3% of daily
42

Banana 0.08 g

serving (140 g) · Fruits 3% of daily
43

Plantains, yellow, baked 0.07 g

serving (140 g) · Fruit and berry dishes other than pies 3% of daily
44

Jackfruit 0.07 g

serving (140 g) · Fruits 3% of daily
45

Bamboo shoots, canned 0.07 g

serving (130 g) · Canned vegetables 3% of daily
46

Avocado 0.06 g

serving (50 g) · Fruits 3% of daily
47

Sea buckthorn juice 0.06 g

serving (240 g) · Juices 3% of daily
48

Mulberry 0.06 g

serving (140 g) · Berries 3% of daily
49

Oyster mushroom 0.06 g

serving (85 g) · Mushroom 2% of daily
50

Elderberry 0.06 g

serving (140 g) · Berries 2% of daily

Learn about phenylalanine

What does phenylalanine do for the body?

Phenylalanine is an essential amino acid that plays a key role in the synthesis of proteins.

How much phenylalanine do I need?

The recommended amount of phenylalanine is usually expressed as the sum of phenylalanine and tyrosine in your diet. Generally, adults should aim to consume about 33 milligrams of phenylalanine plus tyrosine per kilogram of body weight per day.

Can phenylalanine be harmful?

Phenylalanine can be harmful for individuals with the rare genetic disorder Phenylketonuria. People with this disease are unable to metabolize phenylalanine, leading to a buildup of this amino acid in the body, which can cause serious health issues. For the general population, phenylalanine is considered safe when consumed in moderate amounts from natural food sources.

What if your phenylalanine is low?

It's important to consume phenylalanine-rich foods such as eggs, dairy products, seafood, lean meats, and certain plant-based sources like soybeans and lentils to maintain optimal levels.

How do vegans get their phenylalanine intake?

Vegans can get their phenylalanine intake from plant-based sources such as soybeans, peanuts, almonds, lentils, chickpeas, quinoa, and pumpkin seeds. These foods are rich in phenylalanine and can help vegans meet their dietary requirements for this essential amino acid.

How much phenylalanine do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily phenylalanine

2.1 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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