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)

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. (3) 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).

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.

Note: Phenylalanine is an ingredient in artificial sweeteners containing aspartame and may have negative health effects. (4) Asparatame sweeteners should be avoided by people with Phenylketonuria. (4) People suffering from Phenylketonuria should also limit their intake of phenylalanine. (5)

List of High Phenylalanine Foods

• 1. Beef (Skirt Steak) + Add

  Phenylalanine per 6oz Steak	Phenylalanine per 100g	Phenylalanine per 200 Calories
  2297mg (262% RDI)	1351mg (154% RDI)	1008mg (115% RDI)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  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 + Add

  Phenylalanine in a 6oz Breast	Phenylalanine per 100g	Phenylalanine per 200 Calories
  2200mg (251% RDI)	1294mg (148% RDI)	1648mg (188% RDI)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  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 + Add

  Phenylalanine in a 6oz Chop	Phenylalanine per 100g	Phenylalanine per 200 Calories
  2190mg (250% RDI)	1288mg (147% RDI)	1321mg (151% RDI)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  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 + Add

  Phenylalanine per Cup	Phenylalanine per 100g	Phenylalanine per 200 Calories
  2104mg (240% RDI)	835mg (95% RDI)	1160mg (133% RDI)

  Nutrition Facts for Firm Tofu. (Source)

  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 + Add

  Phenylalanine in a 6oz Fillet	Phenylalanine per 100g	Phenylalanine per 200 Calories
  1986mg (227% RDI)	1168mg (133% RDI)	1270mg (145% RDI)

  Nutrition Facts for Cooked Bluefin Tuna. (Source)

  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 + Add

  Phenylalanine per Cup	Phenylalanine per 100g	Phenylalanine per 200 Calories
  908mg (104% RDI)	531mg (61% RDI)	743mg (85% RDI)

  Nutrition Facts for Cooked Pinto Beans. (Source)

  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

  See all beans and lentils high in phenylalanine.

• 7. Milk + Add

  Phenylalanine per 16oz Glass	Phenylalanine per 100g	Phenylalanine per 200 Calories
  858mg (98% RDI)	175mg (20% RDI)	1029mg (118% RDI)

  Nutrition Facts for Skim Milk. (Source)

  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 + Add

  Phenylalanine per 1oz Handful	Phenylalanine per 100g	Phenylalanine per 200 Calories
  486mg (56% RDI)	1711mg (196% RDI)	596mg (68% RDI)

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). (Source)

  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 + Add

  Phenylalanine per Cup	Phenylalanine per 100g	Phenylalanine per 200 Calories
  368mg (42% RDI)	297mg (34% RDI)	376mg (43% RDI)

  Nutrition Facts for Cooked Pasta (Unenriched). (Source)

  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 + Add

  Phenylalanine per Cup Mashed	Phenylalanine per 100g	Phenylalanine per 200 Calories
  303mg (35% RDI)	119mg (14% RDI)	236mg (27% RDI)

  Nutrition Facts for Mashed Sweet Potatoes. (Source)

  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

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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)

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.

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• Amino Acid Protein Calculator
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• 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

1. Joseph B, Dyer CA. Dopamine precursors and brain function in phenylalanine hydroxylase deficiency J Neurochem. 2003 Aug;86(3):615-26. doi: 10.1046/j.1471-4159.2003.01887.x. 12859675
2. Rafii M, McKenzie JM, Roberts SA, Steiner G, Ball RO, Pencharz PB. An overview of phenylalanine and tyrosine kinetics in humans Am J Physiol Endocrinol Metab. 2008 Feb;294(2):E475-9. doi: 10.1152/ajpendo.00604.2007. Epub 2007 Nov 27. 18042668
3. World Health Organization - Protein and Amino Acid Requirements In Human Nutrition
4. Maher TJ, Wurtman RJ. Aspartame Safety as a Food Sweetener and Related Health Hazards Environ Health Perspect. 1987 Nov;75:53-7. doi: 10.1289/ehp.877553. 3319565
5. Elhawary NA, AlJahdali IA, Abumansour IS, Elhawary EN, Gaboon N, Dandini M, Madkhali A, Alosaimi W, Alzahrani A, Aljohani F, Melibary EM, Kensara OA. Phenylketonuria Hum Genomics. 2022 Jul 19;16(1):22. doi: 10.1186/s40246-022-00398-9. 35854334