Foods high in Phenylalanine

Top food sources of the amino acid Phenylalanine, ranked per 100 g and per serving.

Showing top 50 foods

Per 100 g: g

Rank	Food	Per 100 g	Per serving	% DV	Category
#1	Egg, white, dried	5.18 g	5.54 g(107 g serving)	—	Dairy and Egg Products
#2	Egg, white, dried	5.13 g	5.49 g(107 g serving)	—	Dairy and Egg Products
#3	Egg, white, dried	4.84 g	1.37 g(28 g serving)	—	Dairy and Egg Products
#4	Egg, white, dried	4.74 g	1.33 g(28 g serving)	—	Dairy and Egg Products
#5	Soy protein isolate	4.59 g	1.3 g(28 g serving)	—	Legumes and Legume Products
#6	Soy protein isolate, potassium type	4.59 g	1.3 g(28 g serving)	—	Legumes and Legume Products
#7	Soy protein concentrate, produced by alcohol extraction	3.28 g	0.93 g(28 g serving)	—	Legumes and Legume Products
#8	Soy protein concentrate, produced by acid wash	3.28 g	0.93 g(28 g serving)	—	Legumes and Legume Products
#9	Seal, bearded (Oogruk), meat, dried (Alaska Native)	3.28 g	—	—	American Indian / Alaska Native Foods
#10	Seeds, cottonseed flour	3.1 g	0.88 g(28 g serving)	—	Nut and Seed Products
#11	Seeds, cottonseed meal	3.06 g	0.87 g(28 g serving)	—	Nut and Seed Products
#12	Beverages, Protein powder soy based	2.96 g	1.33 g(45 g serving)	—	Beverages
#13	Whale, beluga, meat, dried (Alaska Native)	2.95 g	1.33 g(45 g serving)	—	American Indian / Alaska Native Foods
#14	Flour, soy	2.86 g	—	—	Legumes and Legume Products
#15	Seaweed, spirulina, dried	2.78 g	3.11 g(112 g serving)	—	Vegetables and Vegetable Products
#16	Egg, whole, dried	2.72 g	2.31 g(85 g serving)	—	Dairy and Egg Products
#17	Peanut flour, defatted	2.71 g	1.62 g(60 g serving)	—	Legumes and Legume Products
#18	Seeds, sesame flour	2.66 g	0.75 g(28 g serving)	—	Nut and Seed Products
#19	Seeds, cottonseed flour	2.55 g	2.4 g(94 g serving)	—	Nut and Seed Products
#20	Egg, whole, dried	2.53 g	2.15 g(85 g serving)	—	Dairy and Egg Products
#21	Seal, bearded (Oogruk), meat	2.47 g	—	—	American Indian / Alaska Native Foods
#22	Seeds, sunflower seed flour	2.47 g	1.58 g(64 g serving)	—	Nut and Seed Products
#23	Soy flour, defatted	2.45 g	2.58 g(105 g serving)	—	Legumes and Legume Products
#24	Fish, cod, dried and salted	2.45 g	0.7 g(28 g serving)	—	Finfish and Shellfish Products
#25	Soy meal, defatted, raw	2.35 g	2.86 g(122 g serving)	—	Legumes and Legume Products
#26	Fish, whitefish, dried (Alaska Native)	2.34 g	—	—	American Indian / Alaska Native Foods
#27	Tofu, dried-frozen (koyadofu)	2.33 g	0.4 g(17 g serving)	—	Legumes and Legume Products
#28	Tofu, dried-frozen (koyadofu)	2.33 g	0.4 g(17 g serving)	—	Legumes and Legume Products
#29	Cheese, parmesan	2.23 g	0.11 g(5 g serving)	—	Dairy and Egg Products
#30	Meat extender	2.18 g	1.92 g(88 g serving)	—	Legumes and Legume Products
#31	Flour, soy	2.15 g	—	—	Legumes and Legume Products
#32	Seeds, sesame flour	2.14 g	0.61 g(28 g serving)	—	Nut and Seed Products
#33	Soybeans, mature seeds, raw	2.12 g	3.95 g(186 g serving)	—	Legumes and Legume Products
#34	Soybeans, mature seeds	2.07 g	1.92 g(93 g serving)	—	Legumes and Legume Products
#35	Seeds, watermelon seed kernels, dried	2.03 g	2.19 g(108 g serving)	—	Nut and Seed Products
#36	Seeds, cottonseed kernels, roasted (glandless)	2.03 g	3.02 g(149 g serving)	—	Nut and Seed Products
#37	Smelt, dried (Alaska Native)	2.01 g	—	—	American Indian / Alaska Native Foods
#38	Snacks, pork skins	1.94 g	0.55 g(28 g serving)	—	Snacks
#39	Cheese, parmesan	1.92 g	0.55 g(28 g serving)	—	Dairy and Egg Products
#40	Snacks, pork skins	1.88 g	0.53 g(28 g serving)	—	Snacks
#41	Pigeon peas (red gram), mature seeds, raw	1.86 g	3.81 g(205 g serving)	—	Legumes and Legume Products
#42	Soybeans, mature seeds, roasted	1.84 g	3.16 g(172 g serving)	—	Legumes and Legume Products
#43	Soybeans, mature seeds, roasted	1.84 g	3.16 g(172 g serving)	—	Legumes and Legume Products
#44	Soy flour, full-fat, roasted	1.82 g	1.54 g(85 g serving)	—	Legumes and Legume Products
#45	Soy flour, full-fat, raw	1.8 g	1.51 g(84 g serving)	—	Legumes and Legume Products
#46	Seeds, safflower seed meal	1.77 g	0.5 g(28 g serving)	—	Nut and Seed Products
#47	Peanut flour, low fat	1.75 g	1.05 g(60 g serving)	—	Legumes and Legume Products
#48	Leavening agents, yeast	1.75 g	0.07 g(4 g serving)	—	Baked Products
#49	Milk, dry	1.75 g	0.52 g(30 g serving)	—	Dairy and Egg Products
#50	Milk, dry	1.75 g	0.52 g(30 g serving)	—	Dairy and Egg Products

Why Phenylalanine matters

Phenylalanine is an essential amino acid. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)	1.7 g per day

Best for these diets

The highest-ranking Phenylalanine foods fit naturally into these dietary patterns:

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Showing top 50 foods

Egg, white, dried

Egg, white, dried

Egg, white, dried

Egg, white, dried

Soy protein isolate

Soy protein isolate, potassium type

Soy protein concentrate, produced by alcohol extraction

Soy protein concentrate, produced by acid wash

Seal, bearded (Oogruk), meat, dried (Alaska Native)

Seeds, cottonseed flour

Seeds, cottonseed meal

Beverages, Protein powder soy based

Whale, beluga, meat, dried (Alaska Native)

Flour, soy

Seaweed, spirulina, dried

Egg, whole, dried

Peanut flour, defatted

Seeds, sesame flour

Seeds, cottonseed flour

Egg, whole, dried

Seal, bearded (Oogruk), meat

Seeds, sunflower seed flour

Soy flour, defatted

Fish, cod, dried and salted

Soy meal, defatted, raw

Fish, whitefish, dried (Alaska Native)

Tofu, dried-frozen (koyadofu)

Tofu, dried-frozen (koyadofu)

Cheese, parmesan

Meat extender

Flour, soy

Seeds, sesame flour

Soybeans, mature seeds, raw

Soybeans, mature seeds

Seeds, watermelon seed kernels, dried

Seeds, cottonseed kernels, roasted (glandless)

Smelt, dried (Alaska Native)

Snacks, pork skins

Cheese, parmesan

Snacks, pork skins

Pigeon peas (red gram), mature seeds, raw

Soybeans, mature seeds, roasted

Soybeans, mature seeds, roasted

Soy flour, full-fat, roasted

Soy flour, full-fat, raw

Seeds, safflower seed meal

Peanut flour, low fat

Leavening agents, yeast

Milk, dry

Milk, dry

Why Phenylalanine matters

Daily intake reference

Best for these diets

Explore other nutrients

Build a plan that hits your Phenylalanine target