Foods High in Phenylalanine: Top Sources and Daily Needs

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

Foods that have it

911

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 liver; tuna and cheese, hard cheese, edam type, 24-27% fat.

Plant sources

Foods highest in phenylalanine

Ranked from 911 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Liver, boiled 1.3 g

serving (85 g) · Offal dishes 56% of daily
2

Beaver, cooked, roasted 1.2 g

serving (85 g) · Steaks and chops 52% of daily
3

Roasted liver 1.2 g

serving (85 g) · Offal dishes 51% of daily
4

Pork shoulder 1.2 g

serving (110 g) · Steaks and chops 50% of daily
5

Rabbit, wild, cooked, stewed 1.2 g

serving (85 g) · Steaks and chops 50% of daily
6

Chicken breast, fried 1.1 g

serving (85 g) · Chicken and other birds 49% of daily
7

Turkey mince, fat 5-6% 1.1 g

serving (110 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

Pheasant, cooked, total edible 1.1 g

serving (85 g) · Chicken and other birds 46% of daily
11

Soy mince 1.1 g

serving (35 g) · Pulse products 46% of daily
12

Pea, green, split, mature seeds 1 g

serving (90 g) · Pulses 45% of daily
13

Tuna 1 g

serving (110 g) · Fish 43% of daily
14

Lutefish 0.99 g

serving (85 g) · Fish 43% of daily
15

Soy protein concentrate, 58% protein 0.98 g

serving (30 g) · Miscellaneous ingredients 43% of daily
16

Salmon fillet 0.93 g

serving (110 g) · Fish 40% of daily
17

Macaroni, boiled 0.88 g

serving (140 g) · Pasta 38% of daily
18

Spaghetti, boiled 0.88 g

serving (140 g) · Pasta 38% of daily
19

Baltic herring, salted 0.82 g

serving (85 g) · Fish products 35% of daily
20

Herring, salted 0.82 g

serving (85 g) · Fish products 35% of daily
21

Redfish, rosefish, frozen 0.81 g

serving (110 g) · Fish products 35% of daily
22

Cheese, hard cheese, edam type, 24-27% fat 0.79 g

serving (55 g) · Cheese, ripened cheese 34% of daily
23

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

serving (85 g) · Crustaceans and molluscs 34% of daily
24

Soy bean, boiled 0.78 g

serving (90 g) · Pulses 34% of daily
25

Tempeh 0.76 g

serving (85 g) · Miscellaneous ingredients 33% of daily
26

Lobster 0.75 g

serving (110 g) · Crustaceans and molluscs 32% of daily
27

Tofu, firm (with calcium sulfate) 0.71 g

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

Crayfish 0.69 g

serving (110 g) · Crustaceans and molluscs 30% of daily
29

Skim Milk powder, lactose-free 0.68 g

serving (30 g) · Miscellaneous ingredients 29% of daily
30

Cottonseed kernel, roasted (glandless) 0.61 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
31

Tofu (without calcium sulfate) 0.61 g

block (85 g) · Pulse products 26% of daily
32

Cottage cheese, 2-5% fat 0.6 g

serving (110 g) · Cheese, unripened, fresh cheese 26% of daily
33

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

serving (85 g) · Poultry dishes 25% of daily
34

Turkey cold cuts 0.56 g

serving (55 g) · Cold cuts, meat 24% of daily
35

Rice, wholegrain, boiled 0.53 g

serving (140 g) · Rice 23% of daily
36

Yoghurt, plain, fat-free, low-lactose, 0.5 ug vitamin d 0.53 g

container (170 g) · Yoghurt 23% of daily
37

Pumpkin seed 0.52 g

serving (30 g) · Nuts, seeds and dried fruits 23% of daily
38

Salami, light, 15% fat 0.48 g

serving (55 g) · Cold cuts, sausages 21% of daily
39

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

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

Peanut butter 0.44 g

serving (32 g) · Condiments 19% of daily
41

Hemp seed, whole 0.43 g

serving (30 g) · Nuts, seeds and dried fruits 19% of daily
42

Wheat whole, boiled 0.42 g

serving (140 g) · Rice 18% of daily
43

Milk, 0 % fat, boiled 0.42 g

serving (240 g) · Milks skimmed 18% of daily
44

Sour milk, fat-free, organic, without added vitamin d 0.42 g

serving (240 g) · Soured milks 18% of daily
45

Pork and beef, canned 0.42 g

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

Egg, omega, without shell 0.37 g

medium piece (55 g) · Egg 16% of daily
47

Almond butter 0.36 g

serving (32 g) · Condiments 16% of daily
48

Oats, rolled, oat flakes 0.36 g

serving (40 g) · Flour 15% of daily
49

Pasta, wheat germ pasta 0.35 g

serving (55 g) · Pasta 15% of daily
50

Egg white, fried 0.34 g

large (46 g) · Egg 15% 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 0.98 g

serving (30 g) · Miscellaneous ingredients 43% of daily
5

Macaroni, boiled 0.88 g

serving (140 g) · Pasta 38% of daily
6

Spaghetti, boiled 0.88 g

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

Soy bean, boiled 0.78 g

serving (90 g) · Pulses 34% of daily
8

Tempeh 0.76 g

serving (85 g) · Miscellaneous ingredients 33% of daily
9

Tofu, firm (with calcium sulfate) 0.71 g

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

Cottonseed kernel, roasted (glandless) 0.61 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
11

Tofu (without calcium sulfate) 0.61 g

block (85 g) · Pulse products 26% of daily
12

Rice, wholegrain, boiled 0.53 g

serving (140 g) · Rice 23% of daily
13

Pumpkin seed 0.52 g

serving (30 g) · Nuts, seeds and dried fruits 23% of daily
14

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

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

Peanut butter 0.44 g

serving (32 g) · Condiments 19% of daily
16

Hemp seed, whole 0.43 g

serving (30 g) · Nuts, seeds and dried fruits 19% of daily
17

Wheat whole, boiled 0.42 g

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

Almond butter 0.36 g

serving (32 g) · Condiments 16% of daily
19

Oats, rolled, oat flakes 0.36 g

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

Pasta, wheat germ pasta 0.35 g

serving (55 g) · Pasta 15% of daily
21

Rice cooking cream 0.27 g

serving (240 g) · Cream 12% of daily
22

Tahini, sesami seed butter 0.27 g

serving (30 g) · Condiments 12% of daily
23

Quinoa 0.27 g

serving (45 g) · Flour 12% of daily
24

Millet, wholegrain 0.26 g

serving (45 g) · Rice 11% of daily
25

Coconut milk 0.24 g

serving (240 g) · Vegetable juices 11% of daily
26

Spinach, fried 0.18 g

serving (85 g) · Cooked vegetables 8% of daily
27

Spinach boiled 0.18 g

serving (85 g) · Cooked vegetables 8% of daily
28

Taro leaves 0.17 g

serving (85 g) · Vegetables 7% of daily
29

Seaweed, wakame, dried 0.16 g

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

Popcorn, cooking oil 0.13 g

serving (30 g) · Savoury snacks 6% of daily
31

Sweet corn, boiled 0.13 g

serving (85 g) · Cooked vegetables 6% of daily
32

Kale 0.13 g

serving (85 g) · Vegetables 6% of daily
33

Sweet corn kernel 0.12 g

serving (85 g) · Vegetables 5% of daily
34

French fries, frozen 0.1 g

serving (85 g) · Fried potatoes, French fries 4% of daily
35

Potatoflake 0.1 g

serving (20 g) · Miscellaneous ingredients 4% of daily
36

Oyster mushroom 0.1 g

serving (85 g) · Mushroom 4% of daily
37

Shiitake mushroom, raw 0.09 g

serving (85 g) · Mushroom 4% of daily
38

Potato 0.09 g

serving (110 g) · Cooked potatoes 4% of daily
39

Coconut water, unsweetened 0.09 g

cup (240 g) · Vegetable juices 4% of daily
40

Mamey sapote 0.09 g

serving (140 g) · Berries 4% of daily
41

Mushroom, crimini 0.08 g

serving (85 g) · Mushroom 4% of daily
42

Barley malt syrup 0.08 g

serving (30 g) · Sugar and syrups 3% of daily
43

Bamboo shoots, canned 0.08 g

serving (130 g) · Canned vegetables 3% of daily
44

Plantains, yellow, baked 0.07 g

serving (140 g) · Fruit and berry dishes other than pies 3% of daily
45

Apricot 0.07 g

serving (140 g) · Fruits 3% of daily
46

Jackfruit 0.07 g

serving (140 g) · Fruits 3% of daily
47

Banana 0.07 g

serving (140 g) · Fruits 3% of daily
48

Elderberry 0.06 g

serving (140 g) · Berries 2% of daily
49

Tomato, crushed, canned 0.05 g

serving (130 g) · Canned vegetables 2% of daily
50

Lingonberry 0.05 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.

Related nutrients

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