Top 10 Foods Highest in Phenylalanine
Phenylalanine is an essential amino acid involved in creating brain signaling molecules such as dopamine, norepinephrine (noradrenaline), and epinephrine (adrenaline). (1) Phenylalanine can also be used by the body to make the amino acid tyrosine. (2)
Phenylalanine is used as an ingredient in artificial sweeteners containing aspartame and may have negative health effects if consumed in high amounts. People suffering from Phenylketonuria should limit their intake of phenylalanine. (3)
High phenylalanine foods include beef, chicken, pork, tofu, fish, beans, milk, nuts, seeds, pasta, whole grains, and vegetables like sweet potatoes.
The reference dietary intake (RDI) for phenylalanine and tyrosine is 25mg per kilogram of body weight or 11mg per pound. (4) Assuming a person gets half their requirement from each amino acid, a person can then consume 12.5mg per kg or 5.5mg per pound. As such, a person weighing 70kg (~154 pounds) should consume around 875mg of phenylalanine per day, and this is the amount used to calculate the reference dietary intake (RDI). If you only plan to consume phenylalanine, and no tyrosine, you should double the RDIs.
Below is a list of the top 10 foods highest in phenylalanine, for more high phenylalanine foods see the extended list of phenylalanine rich foods.
List of High Phenylalanine Foods
1 Beef (Skirt Steak)| Phenylalanine per 6oz Steak | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 2297mg (262% RDI) | 1351mg (154% RDI) | 1008mg (115% RDI) |
More Red Meats High in Phenylalanine
- 144% RDI per 3oz of veal roast
- 141% RDI per 3oz of lamb roast
- 128% RDI per 3oz beef chuck roast
- 116% RDI per 3oz buffalo roast
- 97% RDI per 3oz hamburger
See all meats high in phenylalanine.
2 Lean Chicken Breast| Phenylalanine in a 6oz Breast | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 2200mg (251% RDI) | 1294mg (148% RDI) | 1648mg (188% RDI) |
More Poultry High in Phenylalanine
- 282% RDI in a whole chicken leg
- 240% RDI per 6oz of lean ground turkey
- 197% RDI per cup of lean chicken breast
- 157% RDI per cup of roast duck
- 131% RDI per chicken thigh
See all meats high in phenylalanine.
3 Lean Pork Chops| Phenylalanine in a 6oz Chop | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 2190mg (250% RDI) | 1288mg (147% RDI) | 1321mg (151% RDI) |
More Pork High in Phenylalanine
- 181% RDI per cup of lean roast ham
- 137% RDI per 5oz rack of pork ribs
- 110% RDI per 3oz of roasted wild boar
- 106% RDI per 3oz pork bratwurst
- 58% RDI per 3 slices of bacon (~1oz)
See all meats high in phenylalanine.
4 Firm Tofu| Phenylalanine per Cup | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 2104mg (240% RDI) | 835mg (95% RDI) | 1160mg (133% RDI) |
More Soy Foods High in Phenylalanine
- 171% RDI per cup of boiled soybeans (edamame)
- 169% RDI per cup of tempeh (fermented tofu)
- 90% RDI per cup of soft tofu
- 51% RDI per cup of soybean sprouts
- 31% RDI per cup of soymilk
5 Tuna| Phenylalanine in a 6oz Fillet | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 1986mg (227% RDI) | 1168mg (133% RDI) | 1270mg (145% RDI) |
More Fish High in Phenylalanine
- 224% RDI per 7oz grouper fillet
- 211% RDI per 6oz salmon fillet
- 204% RDI per 6oz tilapia fillet
- 200% RDI per 6oz snapper fillet
- 183% RDI per 6.5oz cod fillet
See all fish high in phenylalanine.
6 Pinto Beans| Phenylalanine per Cup | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 908mg (104% RDI) | 531mg (61% RDI) | 743mg (85% RDI) |
More Beans High in Phenylalanine
- 133% RDI per cup of navy beans
- 108% RDI per cup of white beans
- 105% RDI per cup of adzuki beans
- 103% RDI per cup of kidney beans
- 101% RDI per cup of lentils
- 94% RDI per cup of black beans
7 Milk| Phenylalanine per 16oz Glass | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 858mg (98% RDI) | 175mg (20% RDI) | 1029mg (118% RDI) |
More Dairy Products High in Phenylalanine
- 95% RDI per 16oz glass of low-fat milk
- 91% RDI per 16oz glass of whole milk
- 88% RDI per cup of yogurt
- 79% RDI per 1/2 cup of ricotta cheese
- 62% RDI per oz of grated Parmesan
- 54% RDI per oz of Swiss cheese
See all dairy products high in phenylalanine.
8 Squash and Pumpkin Seeds| Phenylalanine per 1oz Handful | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 486mg (56% RDI) | 1711mg (196% RDI) | 596mg (68% RDI) |
More Nuts and Seeds High in Phenylalanine
- 47% RDI per oz of hemp seeds
- 40% RDI per oz of peanuts
- 37% RDI per oz of sunflower seeds
- 37% RDI per oz of pistachios
- 37% RDI per oz of almonds
- 33% RDI per oz of chia seeds
See all nuts and seeds high in phenylalanine.
9 Pasta| Phenylalanine per Cup | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 368mg (42% RDI) | 297mg (34% RDI) | 376mg (43% RDI) |
More Grains High in Phenylalanine
- 59% RDI per cup of kamut
- 58% RDI per cup of teff
- 40% RDI per cup of whole wheat pasta
- 39% RDI per cup of quinoa
- 38% RDI per cup of oatmeal
- 31% RDI per cup of brown rice
See all grains high in phenylalanine.
10 Sweet Potatoes| Phenylalanine per Cup Mashed | Phenylalanine per 100g | Phenylalanine per 200 Calories |
|---|---|---|
| 303mg (35% RDI) | 119mg (14% RDI) | 236mg (27% RDI) |
More Vegetables High in Phenylalanine
- 57% RDI per cup of lima beans
- 36% RDI per cup of green peas
- 28% RDI per cup of spinach
- 25% RDI per cup of sweet corn
- 23% RDI per cup of Swiss chard
- 21% RDI per cup of broccoli
See all vegetables high in phenylalanine.
Printable One Page Sheet
Extended list of Phenylalanine Rich Foods
| Food | Serving | Phenylalanine |
|---|---|---|
| 1 Gelatin Powder (Dry) | per oz | 56% RDI (486mg) |
| 2 Eggs | in 1 large egg | 38% RDI (334mg) |
| 3 Toasted Wheat Germ | per oz | 38% RDI (332mg) |
| 4 Avocados | per avocado | 22% RDI (195mg) |
| 5 Caviar | per tblsp | 20% RDI (171mg) |
| 6 Potatoes | in a medium potato | 20% RDI (171mg) |
| 7 Mamey Sapote | 1 cup chopped | 12% RDI (107mg) |
| 8 Mushrooms | per cup cooked | 11% RDI (99mg) |
| 9 Dried Coconut | per oz | 11% RDI (99mg) |
| 10 Shiitake Mushrooms | per cup cooked | 11% RDI (97mg) |
| 11 Grapefruit | per cup | 10% RDI (87mg) |
| 12 Kiwifruit | per Cup | 9% RDI (79mg) |
| 13 Whole Wheat Bread | per slice toasted | 9% RDI (77mg) |
| 14 Bananas | per cup sliced | 8% RDI (74mg) |
| 15 Bakers Yeast | per tsp | 8% RDI (70mg) |
| 16 Equal Artificial Sweetener (Aspartame) | per tsp | 5% RDI (42mg) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Phenylalanine
- Foods Low in Phenylalanine
- Vegetables High in Phenylalanine
- Fruits High in Phenylalanine
- Vegetarian Foods High in Phenylalanine
- Nuts High in Phenylalanine
- Grains High in Phenylalanine
- Beans High in Phenylalanine
- Dairy High in Phenylalanine
- Breakfast Cereals High in Phenylalanine
- Fast Foods High in Phenylalanine
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
- Amino Acid Protein Calculator
- High Valine Foods
- High Isoleucine Foods
- High Leucine Foods
- High Cysteine Foods
- High Methionine Foods
- High Threonine Foods
- High Tryptophan Foods
- High Protein Foods
- Vegetables Highest in Protein
- Fruits Highest in Protein
- Cheeses Highest in Protein
- Beans and Legumes Highest in Protein
Data Sources and References
- Pubchem on Phenylalanine
- An Overview of Phenylalanine and Tyrosine Kinetics in Humans. J Nutr. 2007 Jun; 137(6 Suppl 1): 1549S–1575S.
- Medline Plus on Phenylketonuria
- World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9
- U.S. Agricultural Research Service Food Data Central
Try the recipe nutrition calculator, or daily meal planner.
Create a free account to log and track foods.