rationTracker

Foods High in Phenylalanine

Phenylalanine is an essential amino acid the body uses to make tyrosine and, in turn, neurotransmitters like dopamine.

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Key takeaways

  • Seeds Cottonseed Meal has the most phenylalanine per 100 g among whole foods, at 3.06 g.
  • Per 100 calories, Mushroom Maitake ranks first at 4.31 g.

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Seeds Cottonseed Meal3.06 g / 100 g
  2. 2Seeds Cottonseed Flour2.83 g / 100 g
  3. 3Egg Stabilized2.72 g / 100 g
  4. 4Peanut Flour Defatted2.7 g / 100 g
  5. 5Flour Soy2.51 g / 100 g
  6. 6Seeds Sunflower Seed Flour2.47 g / 100 g
  7. 7Soy Flour Defatted2.45 g / 100 g
  8. 8Seeds Sesame Flour2.14 g / 100 g
  9. 9Seeds Watermelon Seed Kernels2.03 g / 100 g
  10. 10Seeds Cottonseed Kernels2.03 g / 100 g
  11. 11Soy Flour Full-Fat1.82 g / 100 g
  12. 12Cheese Parmesan1.82 g / 100 g
  13. 13Seeds Safflower Seed Meal1.77 g / 100 g
  14. 14Peanut Flour Low Fat1.75 g / 100 g
  15. 15Cheese Gruyere1.74 g / 100 g
  16. 16Seeds Pumpkin And Squash Seed Kernels1.71 g / 100 g
  17. 17Cheese Romano1.71 g / 100 g
  18. 18Cheese Swiss1.66 g / 100 g
  19. 19Mushroom Maitake1.62 g / 100 g
  20. 20Cheese Fontina1.5 g / 100 g
  21. 21Peanut Butter Creamy1.5 g / 100 g
  22. 22Seeds Hemp Seed1.45 g / 100 g
  23. 23Peanuts Spanish1.45 g / 100 g
  24. 24Nuts Butternuts1.44 g / 100 g
  25. 25Fast Foods Chicken Tenders1.44 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Mushroom Maitake4.31 g / 100 kcal
  2. 2Mushroom Crimini4.11 g / 100 kcal
  3. 3Mushrooms White Button3.59 g / 100 kcal
  4. 4Mushroom Portabella3.15 g / 100 kcal
  5. 5Mushroom Pioppini2.91 g / 100 kcal
  6. 6Mushroom Oyster2.41 g / 100 kcal
  7. 7Mushroom Enoki1.84 g / 100 kcal
  8. 8Mushroom Beech1.69 g / 100 kcal
  9. 9Mushroom Lion's Mane1.65 g / 100 kcal
  10. 10Mushroom King Oyster1.6 g / 100 kcal
  11. 11Egg White1.36 g / 100 kcal
  12. 12Egg Substitute Or1.34 g / 100 kcal
  13. 13Seaweed Spirulina1.1 g / 100 kcal
  14. 14Watercress1.04 g / 100 kcal
  15. 15Fish Haddock1 g / 100 kcal
  16. 16Game Meat Moose0.94 g / 100 kcal
  17. 17Fish Cod0.89 g / 100 kcal
  18. 18Elk Free Range0.89 g / 100 kcal
  19. 19Crustaceans Lobster0.88 g / 100 kcal
  20. 20Crustaceans Crab0.88 g / 100 kcal
  21. 21Crustaceans Crayfish0.87 g / 100 kcal
  22. 22Fish Rockfish0.86 g / 100 kcal
  23. 23Fish Sunfish0.85 g / 100 kcal
  24. 24Fish Ling0.85 g / 100 kcal
  25. 25Fish Tilapia0.85 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.