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.
Phenylalanine is an essential amino acid that plays a key role in the synthesis of proteins.
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.
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.
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.
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.
Egg white powder, for food industry
Type: Food
Egg dishes -> Egg
Phenylalanine
4.74g per 100 grams
Soy protein concentrate, 58% protein
Type: Food
Miscellaneous -> Miscellaneous ingredients
Phenylalanine
3.28g per 100 grams
Seeds, cottonseed flour, low fat (glandless)
Type: Food
Cereals and cereal products -> Flour
Phenylalanine
3.10g per 100 grams
Seeds, cottonseed meal, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Phenylalanine
3.06g per 100 grams
Seeds, cottonseed flour, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Phenylalanine
2.55g per 100 grams
Soya beans, dried
Type: Food
Pulses and pulse dishes -> Pulses
Phenylalanine
2.07g per 100 grams
Seeds, cottonseed kernels, roasted (glandless)
Type: Food
Snacks -> Nuts, seeds and dried fruits
Phenylalanine
2.03g per 100 grams
Flour, soya flour, full fat
Type: Food
Pulses and pulse dishes -> Pulse products
Phenylalanine
1.80g per 100 grams
Milk powder, fat-free milk
Type: Food
Miscellaneous -> Miscellaneous ingredients
Phenylalanine
1.75g per 100 grams
Cheese, gruyere
Type: Food
Milk dishes -> Cheese, ripened cheese
Phenylalanine
1.74g per 100 grams
Gelatin
Type: Food
Miscellaneous -> Miscellaneous ingredients
Phenylalanine
1.74g per 100 grams
Pumpkin seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Phenylalanine
1.73g per 100 grams
Parsley, dried
Type: Food
Miscellaneous -> Spices
Phenylalanine
1.71g per 100 grams
Cheese, parmesan, dry grated, reduced fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Phenylalanine
1.60g per 100 grams
Cheese, parmesan, grated
Type: Food
Milk dishes -> Cheese, ripened cheese
Phenylalanine
1.54g per 100 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Phenylalanine
1.52g per 100 grams
Beef, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Phenylalanine
1.52g per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Phenylalanine
1.47g per 100 grams
Bacon, 32% fat
Type: Food
Meat dishes -> Steaks and chops
Phenylalanine
1.47g per 100 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Phenylalanine
1.45g per 100 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Phenylalanine
1.45g per 100 grams
Veal, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Phenylalanine
1.44g per 100 grams
Cheese, hard cheese, edam type, 24-27% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Phenylalanine
1.43g per 100 grams
Cheese, semi-hard cheese, edam/kadett, 9-11% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Phenylalanine
1.43g per 100 grams
Cheese, gouda, average, 28-30% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Phenylalanine
1.43g per 100 grams
Nut, peanut, salt
Type: Food
Snacks -> Savoury snacks
Phenylalanine
1.43g per 100 grams
Bacon, fried
Type: Dish
Meat dishes -> Steaks and chops
Phenylalanine
1.42g per 100 grams
Bacon, fillet, 18% fat
Type: Food
Meat dishes -> Steaks and chops
Phenylalanine
1.42g per 100 grams
Bacon, fillet, 18% fat, fried
Type: Dish
Meat dishes -> Steaks and chops
Phenylalanine
1.42g per 100 grams
Beaver, cooked, roasted
Type: Food
Meat dishes -> Steaks and chops
Phenylalanine
1.42g per 100 grams
Veal, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Phenylalanine
1.39g per 100 grams
Roasted liver
Type: Dish
Meat dishes -> Offal dishes
Phenylalanine
1.38g per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Phenylalanine
1.38g per 100 grams
Nut, peanut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Phenylalanine
1.38g per 100 grams
Lamb, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Phenylalanine
1.37g per 100 grams
Rabbit, wild, cooked, stewed
Type: Food
Meat dishes -> Steaks and chops
Phenylalanine
1.36g per 100 grams
Beef steak, fried
Type: Dish
Meat dishes -> Steaks and chops
Phenylalanine
1.34g per 100 grams
Chicken breast without skin, fried
Type: Dish
Meat dishes -> Chicken and other birds
Phenylalanine
1.33g per 100 grams
Caribou, cooked, roasted
Type: Food
Meat dishes -> Steaks and chops
Phenylalanine
1.32g per 100 grams
Pork, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Phenylalanine
1.27g per 100 grams
Moose, cooked, roasted
Type: Food
Meat dishes -> Steaks and chops
Phenylalanine
1.26g per 100 grams
Veal, heart, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Phenylalanine
1.26g per 100 grams
Veal, kidneys, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Phenylalanine
1.25g per 100 grams
Muskrat, cooked, roasted
Type: Food
Meat dishes -> Steaks and chops
Phenylalanine
1.24g per 100 grams
Cheese, muenster
Type: Food
Milk dishes -> Cheese, ripened cheese
Phenylalanine
1.24g per 100 grams
Reindeer, cold smoked
Type: Food
Meat dishes -> Cold cuts, meat
Phenylalanine
1.23g per 100 grams
Reindeer, boiled, salt
Type: Dish
Meat dishes -> Steaks and chops
Phenylalanine
1.23g per 100 grams
Deer, cooked, roasted
Type: Food
Meat dishes -> Steaks and chops
Phenylalanine
1.23g per 100 grams
Chicken, grilled
Type: Dish
Meat dishes -> Chicken and other birds
Phenylalanine
1.23g per 100 grams
Lentils, red, dried
Type: Food
Pulses and pulse dishes -> Pulses
Phenylalanine
1.23g per 100 grams
What you eat matters.