AKN / Amino Acids / Essential Amino Acids /
Learn about Phenylalanine
What is phenylalanine?
Phenylalanine is a type of amino acid. (1)
Phenylalanine is a type of essential amino acids for humans.(1)
What does phenylalanine do?
produces tyrosine
it is component in several important proteins and enzymes (1)
plays a role in the production of other important amino acids (1)
may help with depression (3)
may help vitiligo (3)
may help Parkinson’s disease (3)
What are types of phenylalanine?
L-phenylalanine – occurs naturally in certain foods 91)
D-phenylalanine – synthetic variant of L-phenylalanine (1)
What foods contain phenylalanine?
6 oz of beef skirt steak contains 2297 mg
veal roast(2)
lamb roast(2)
chuck roast(2)
buffalo roast(2)
hamburger(2)
6 oz lean chicken breast contains 2200 mg(2)
whole chicken leg(2)
lean ground turkey(2)
lean chicken breast(2)
roast duck(2)
chicken thigh(2)
6 oz of lean pork chops contains 2190 mg(2)
lean roast ham(2)
rack of pork ribs(2)
roasted wild boar(2)
bratwurst(2)
3 slices of bacon(2)
1 cup of firm tofu contains 2104 mg(2)
boiled soybeans (edamame)(2)
tempeh (fermented tofu)(2)
soft tofu(2)
soybean sprouts(2)
soymilk(2)
6 oz of a tuna fillet contains 1986 mg(2)
group fillet(2)
salmon fillet(2)
tilapia fillet(2)
snapper fillet(2)
cod fillet(2)
1 cup of pinto beans contains 908 mg(2)
navy beans(2)
white beans(2)
adzuki beans(2)
kidney beans(2)
lentils(2)
black beans(2)
16 oz of cow’s milk contains 858 mg(2)
low-fat milk(2)
whole milk(2)
yogurt(2)
ricotta cheese(2)
grated Parmesan(2)
Swiss cheese(2)
1 oz of squash seeds contains 486 mg(2)
1 oz of pumpkin seeds contains 486 mg(2)
hemp seeds(2)
peanuts(2)
sunflower seeds(2, 3)
pistachios(2, 3)
almonds(2, 3)
chia seeds(2)
1 cup of pasta contains 368 mg(2)
kamut(2)
teff(2)
whole wheat pasta(2)
quinoa(2)
oatmeal(2)
brown rice(2)
1 cup mashed sweet potatoes contains 303 mg(2)
lima beans(2)
green peas(2)
spinach(2)
sweet corn(2)
Swiss chard(2)
broccoli (2)
venision (3)
goose (3)
trout (3)
mackerel (3)
shrimp (3)
lobster (3)
egg whites (3)
macadamia nuts (3)
walnuts (3)
meat (1)
fish(1)
eggs(1)
milk(1)
cheese(1)
gelatin(1)
wheat(1)
oats(1)
quinoa(1)
barley(1)
rye(1)
lentils(1)
nuts(1)
seeds(1)
soy(1)
tempeh(1)
plant-based “meat” products(1)
plant algae(1)
aspartame(1)
fruits(1)
vegetables(1)
fats(1)
sugars(1)
starches(1)
dried seaweed (4)
hemp seeds (4)
Mung bean (4)
Fava bean (4)
bananas(5)
corn(5)
pecans (5)
What is the RDA of phenylalanine?
The minimum daily dosage of phenylalanine is around 9.1 milligrams per kilogram of body weight. (1)
The RDI for phenyalaline is 11 mg per pound of body weight. (2)
The Food and Nutrition Board (FNB) recommend adults to aim for a minimum of 33 mg per kilogram of body weight per day. (4)
1 kilogram equals about 2.2 pounds.
The maximum daily dosage of phenylalanine is 38 to 48 mg per killigram of body weight. (1)
Resources
1. https://www.webmd.com/diet/foods-high-in-tyrosine
2. https://www.myfooddata.com/articles/high-phenylalanine-foods.php
3. https://www.healthline.com/nutrition/phenylalanine#benefits
4. https://vegfaqs.com/vegan-food-sources-phenylalanine/
5. https://www.vegansourcesof.com/protein-and-aminoacids/phenylalanine/
