Top 100 sources of phenylalanine

Top 100 sources of phenylalanine

Before I give you the list, let me explain how I came up with it as it is a combination of two factors: relative ratios of amino acids and protein density.  In this list I only look at foods that have at least 26% of their calories from protein and then I rank them according to those with the highest relative amount of the target amino acid.

This page is static, the most accurate and current top phenylalanine sources can be found thru my database.

Top 100 plant sources of phenylalanine

food name phenylalanine calories
mori-nu,tofu,silken,soft 0.063125 11.5
cottonseed flr,lofat (glandless) 0.062272 6.7
cottonseed meal,part defatted (glandless) 0.062261 7.5
cottonseed flr,part defatted (glandless) 0.062256 8.8
turnip grns,frz,unprep 0.061538 8.9
turnip grns,frz,ckd,bld,drnd,wo/salt 0.061493 8.7
turnip grns,frz,ckd,bld,drnd,w/salt 0.061493 8.7
chard,swiss,raw 0.061111 10.6
turnip grns,cnd,sol&liquids 0.061029 10.3
chard,swiss,ckd,bld,drnd,wo/salt 0.060638 10.6
chard,swiss,ckd,bld,drnd,w/salt 0.060638 10.6
mung bns,mature seeds,ckd,bld,w/salt 0.060541 15
mung bns,mature seeds,ckd,bld,wo/salt 0.060541 15
mung bns,mature seeds,raw 0.060478 14.5
beans,kidney,red,mature seeds,cnd,drnd sol,rinsed in tap h2o 0.05899 14.9
beans,kidney,all types,mature seeds,ckd,bld,wo/salt 0.058939 14.6
mungo bns,mature seeds,raw 0.058429 13.5
cowpeas,catjang,mature seeds,ckd,bld,wo/salt 0.058426 14.4
cowpeas,catjang,mature seeds,ckd,bld,w/salt 0.058426 14.4
cowpeas,catjang,mature seeds,raw 0.058407 14.4
yardlong bns,mature seeds,raw 0.058405 14.3
yardlong bns,mature seeds,ckd,bld,wo/salt 0.058384 14.2
yardlong bns,mature seeds,ckd,bld,w/ salt 0.058384 14.2
cowpeas,common (blackeyes,crowder,southern),mtre seeds,raw 0.058376 14.3
mungo bns,mature seeds,ckd,bld,wo/salt 0.058355 13.9
mungo bns,mature seeds,ckd,bld,w/salt 0.058355 13.9
papad 0.058333 14.5
soybeans,mature seeds,raw 0.058153 12.2
mori-nu,tofu,silken,ex firm 0.058108 7.4
lima bns,lrg,mature seeds,ckd,bld,w/salt 0.057564 14.7
lima bns,lrg,mature seeds,ckd,bld,wo/salt 0.057564 14.7
sausage,meatless 0.057258 13.9
meat extender 0.057255 8.2
turnip grns&turnips,frz,ckd,bld,drnd,wo/salt 0.057191 11.7
turnip grns&turnips,frz,ckd,bld,drnd,w/salt 0.057191 11.4
mori-nu,tofu,silken,firm 0.057101 9
spinach,frz,chopd or leaf,unprep 0.057025 8
soy prot isolate,k type 0.056922 4
soy protein isolate 0.056922 4.2
soy prot conc,produced by alcohol extraction 0.056391 5.7
soy prot conc,produced by acid wash 0.056391 5.7
mushrooms,enoki,raw 0.056391 13.9
veggie burgers or soyburgers unprep 0.056369 11.3
pumpkin leaves,ckd,bld,drnd,wo/salt 0.054412 7.7
pumpkin leaves,ckd,bld,drnd,w/ salt 0.054412 7.7
pumpkin leaves,raw 0.054286 6
beans,cranberry (roman),mature seeds,cnd 0.054152 15
beans,great northern,mature seeds,ckd,bld,w/salt 0.054142 14.2
beans,great northern,mature seeds,ckd,bld,wo/salt 0.054142 14.2
beans,kidney,california red,mature seeds,ckd,bld,wo/salt 0.054107 13.6
beans,kidney,california red,mature seeds,ckd,bld,w/salt 0.054107 13.6
beans,kidney,all types,mature seeds,ckd,bld,w/salt 0.054095 14.6
beans,kidney,red,mature seeds,ckd,bld,wo/salt 0.054095 14.6
beans,kidney,red,mature seeds,ckd,bld,w/salt 0.054095 14.6
beans,kidney,royal red,mature seeds,raw 0.054086 13
beans,kidney,california red,mature seeds,raw 0.054083 13.5
beans,kidney,all types,mature seeds,raw 0.054071 14.1
beans,cranberry (roman),mature seeds,ckd,bld,w/salt 0.054069 14.6
beans,cranberry (roman),mature seeds,ckd,bld,wo/salt 0.054069 14.6
beans,white,mature seeds,raw 0.054067 14.3
amaranth leaves,raw 0.054065 9.3
beans,black,mature seeds,ckd,bld,wo/salt 0.054063 14.9
beans,black,mature seeds,ckd,bld,w/salt 0.054063 14.9
beans,kidney,red,mature seeds,raw 0.054061 15
beans,white,mature seeds,ckd,bld,wo/salt 0.05406 14.3
beans,white,mature seeds,ckd,bld,w/ salt 0.05406 14.3
beans,cranberry (roman),mature seeds,raw 0.05406 14.5
beans,kidney,royal red,mature seeds,ckd,bld,wo/salt 0.054057 13
beans,kidney,royal red,mature seeds,ckd,bld w/salt 0.054057 13
amaranth leaves,ckd,bld,drnd,w/salt 0.054028 10
amaranth leaves,ckd,bld,drnd,wo/salt 0.054028 10
tofu,firm,prep w/ca sulfate&magnesium chloride (nigari) 0.053358 8.5
natto 0.053104 12
sesame flr,part defatted 0.053026 9.5
sesame flour,low-fat 0.053012 6.6
lettuce,cos or romaine,raw 0.052846 13.8
spinach,frz,chopd or leaf,ckd,bld,drnd,wo/salt 0.052618 8.5
spinach,frz,chopd or leaf,ckd,bld,drnd,w/salt 0.052618 8.5
soy sau made from soy&wheat (shoyu),lo na 0.052611 10.3
oat bran,raw 0.052486 14.2
soy prot isolate,prot technologies international,supro 0.052422 4.4
soy prot isolate,prot technologies international,proplus 0.052326 4.4
soybeans,mature ckd,bld,wo/salt 0.052224 10.4
soybeans,mature seeds,ckd,bld,w/salt 0.052224 10.4
soybeans,mature seeds,dry rstd 0.052198 11.4
soy meal,defatted,raw 0.052191 7.5
soybeans,mature seeds,rsted,no salt added 0.052186 13.4
soybeans,mature seeds,rstd,salted 0.052186 13.4
soy flr,full-fat,rstd 0.052184 12.7
soy flour,defatted 0.05218 7
soy flour,full-fat,raw 0.052171 12.6
soy prot isolate,k type,crude prot basis 0.052004 3.6
mori-nu,tofu,silken,lite ex firm 0.051857 5.4
peanut flour,low fat 0.051834 12.7
peanut flour,defatted 0.05182 6.3
drumstick leaves,raw 0.051809 6.8
drumstick leaves,ckd,bld,drnd,wo/ salt 0.051803 11.4
drumstick leaves,ckd,bld,drnd,w/ salt 0.051803 11.4
soy prot conc,crude prot basis (n x 6.25),acid wash 0.051517 5.2
kale,frz,ckd,bld,drnd,w/salt 0.051408 10.6

Top 100 animal sources of phenylalanine

food name phenylalanine calories
cheese,parmesan,dry grated,red fat 0.0802 13.3
egg,goose,whole,fresh,raw 0.065609 13.3
egg,duck,whole,fresh,raw 0.065574 14.4
egg,white,raw,frz,past 0.064516 4.9
egg sub,liq or frz,fat free 0.0645 4.8
egg,white,raw,fresh 0.062936 4.8
egg,white,dried,flakes,stabilized,glucose red 0.062884 4.6
egg,white,dried,pdr,stabilized,glucose red 0.062876 4.6
cheese,swiss 0.061716 14.1
egg,white,dried,stabilized,glucose red 0.061007 4.3
cheese,cottage,w/veg 0.059174 8.7
cheese,parmesan,shredded 0.059007 11
cheese,gruyere 0.05847 13.9
egg,white,dried 0.058397 4.7
cheese,edam 0.057383 14.3
cheese,gouda 0.057378 14.3
egg,turkey,whl,frsh,raw 0.056506 12.5
egg,whl,dried,stabilized,glucose red 0.056487 12.8
egg,quail,whole,fresh,raw 0.056475 12.1
cheese,port de salut 0.055635 14.8
cheese,tilsit 0.055633 13.9
veal,var meats&by-products,liver,raw 0.054892 7
egg,whl,raw,frz,past 0.05478 12.8
yogurt,pln,skim milk,13 grams prot per 8 oz 0.054625 9.8
yogurt,pln,lofat,12 grams prot per 8 oz 0.054476 12
gefiltefish,comm,swt recipe 0.054355 9.3
egg,whl,raw,frsh 0.05414 11.4
egg,whl,ckd,poached 0.054117 11.4
egg,whole,cooked,omelet 0.054115 14.6
cheese,parmesan,grated 0.054108 11.2
egg,whl,ckd,fried 0.054078 14.4
cheese,cottage,lowfat,1% milkfat 0.053914 5.8
cheese,romano 0.053774 12.2
cheese,parmesan,hard 0.053762 11
egg,whl,ckd,scrmbld 0.053554 14.9
cheese,cottage,crmd,w/fruit 0.053508 9.1
beef,var meats&by-products,liver,raw 0.053242 6.6
egg,whl,ckd,hard-boiled 0.0531 12.3
cheese,caraway 0.052661 14.9
egg,whole,dried 0.052657 12.5
veal,var meats&by-products,brain,ckd,pan-fried 0.052624 14.7
veal,var meats&by-products,brain,raw 0.052616 11.4
veal,var meats&by-products,brain,ckd,brsd 0.052613 11.8
egg,whl,raw,frz,salted,past 0.052598 12.6
cheese,mozzarella,part skim milk 0.052185 10.5
cheese,mozzarella,whl milk,lo moist 0.052176 14.7
beef, var meats&by-products, liver, ckd, pan-fried 0.052112 6.6
cheese,provolone,red fat 0.052105 11.1
beef,var meats & by-products,liver,ckd,brsd 0.052098 6.6
milk,nonfat,fluid,w/ added vit a & vit d (fat free or skim) 0.051929 10.1
milk,nonfat,fluid,wo/ added vit a & vit d (fat free or skim) 0.051929 10.1
cheese,cottage,lowfat,2% milkfat 0.051902 7.3
cheese,cottage,crmd,lrg or sml curd 0.051888 8.8
cheese,cottage,nonfat,uncrmd,dry,lrg or sml curd 0.051838 7
milk,bttrmlk,fluid,cultured,red fat 0.051707 13.7
milk,bttrmlk,fluid,cultured,lowfat 0.051662 12.1
milk,lowfat,fluid,1% milkfat,w/ added vit a & vitamin d 0.051632 12.5
milk,fluid,1% fat,wo/ added vit a & vit d 0.051632 12.5
pork,frsh,var meats&by-products,brain,ckd,brsd 0.050906 11.4
pork,frsh,var meats&by-products,brain,raw 0.050875 12.4
cheese,past process,swiss 0.050789 13.5
cheese fd,past process,swiss 0.050776 14.7
veal,var meats&by-products,liver,ckd,pan-fried 0.050676 7.1
veal,var meats&by-products,liver,ckd,brsd 0.050669 6.8
cheese,provolone 0.050313 13.7
goose,liver,raw 0.049786 8.1
duck,domesticated,liver,raw 0.049733 7.3
cheese,ricotta,part skim milk 0.049342 12.1
cheese,cream,fat free 0.049012 6.7
pork,frsh,var meats&by-products,liver,ckd,brsd 0.048962 6.3
roe,mxd sp,ckd,dry heat 0.048952 7.1
pork,frsh,var meats&by-products,liver,raw 0.048948 6.3
roe,mixed species,raw 0.048925 6.4
chicken,liver,all classes,raw 0.0487 7
cheese,lofat,cheddar or colby 0.048419 7.1
milk,red fat,fluid,2% milkfat,prot fort,w/ added vit a & d 0.048354 14.2
milk,lowfat,fluid,1% milkfat,prot fort,w/ added vit a & d 0.048346 12.2
milk,dry,nonfat,reg,wo/ added vit a & vitamin d 0.048285 10
milk,dry,nonfat,reg,w/ added vit a & vitamin d 0.048285 10
milk,dry,nonfat,ca red 0.048282 10
milk,buttermilk,dried 0.04828 11.3
milk,red fat,fluid,2% milkfat,w/ added nfms, vit a & vit d 0.048276 14.7
milk,lowfat,fluid,1% milkfat,w/ add nonfat milk sol,vit a/ d 0.048276 12.4
milk,dry,nonfat,inst,w/ added vit a & vitamin d 0.048262 10.2
milk,dry,nonfat,inst,wo/ added vit a & vitamin d 0.048262 10.2
milk,nonfat,fluid,prot fort,w/ add vit a & d (fat free/skim) 0.048232 10.4
milk,cnd,evap,nonfat,w/ added vit a & vitamin d 0.048212 10.3
lamb,var meats&by-products,brain,ckd,brsd 0.048207 11.6
milk,nonfat,fluid,w/ added nonfat milk sol,vit a & vit d 0.048179 10.4
lamb,var meats&by-products,brain,raw 0.048173 11.7
veal,var meats&by-products,kidneys,raw 0.047462 6.3
chicken,liver,all classes,ckd,pan-fried 0.04744 6.7
chicken,liver,all classes,ckd,simmrd 0.047424 6.8
veal,var meats&by-products,kidneys,ckd,brsd 0.047416 6.2
pork,frsh,var meats&by-products,kidneys,raw 0.047205 6.1
pork,frsh,var meats&by-products,kidneys,ckd,brsd 0.047205 5.9
beef,top loin petite roast/filet,bnless,ln,1/8″ fat,sel,raw 0.047167 5.9
beef,ribeye petite rst,bnless,ln,0″ fat,sel,ckd,rstd 0.047162 5.8
beef,plate steak,bnless,inside skirt,ln,0″ fat,sel,ckd,grild 0.047161 7.3
beef,rib eye steak/roast,bone-in,lip-on,ln,1/8″ fat,sel,raw 0.047159 7.2