Our body needs amino acids which are responsible for many vital functions in the body. One such amino acid discussed today is Phenylalanine. Before we begin with phenylalanine rich foods, let us understand a little more about it.

What Is Phenylalanine?

Phenylalanine is an amino acid. It has two forms called L-Phenylalanine and D-Phenylalanine. The L-form cannot be produced by the human body and is sourced through foods. These sources include both plants and animals. Phenylalanine is important for treating many skin related disorders, alleviate pain and even treat depression. It is estimated that an average adult should take more than 100 mg of this amino acid for better health. So, let us get on with learning about some of the best phenylalanine rich foods.

Top Phenylalanine Rich Foods:

Here are our 10 best phenylalanine rich foods In India. Let’s have a look into them.

1. Meat And Fish:

These foods are the main sources of protein and are loaded with phenylalanine. Some meat contains around 1000 mg of every 100 gm of phenylalanine. Lobster, tuna, salmon, oyster, etc also contain phenylalanine. Compared to fish, meat contains a little more phenylalanine and is also a better source of protein. Among meat, bacon, beef, turkey, etc are the best sources of this amino acid.

% of Phenylalanine in 100 gms: an average of 148 %

2. Soy Foods:

Since phenylalanine helps in creating DNA, we must intake the proper quantity of food daily to provide our body with the goodness of this valuable amino acid. Soy foods such as roasted soya beans contain more than 2000 mg of phenylalanine per 100 grams. Other foods falling in this category are soy chips, soya tofu, soy flour, etc.

% of Phenylalanine in 100 gms: an average of 236 %

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3. Eggs And Dairy:

Dairy products contain a considerable amount of phenylalanine, which is one of the reasons behind the sweet taste of packed milk. Cheese, eggs, etc are rich in this particular amino acid. An egg contains around 500 mg of phenylalanine, making it one of the best foods that have Phenylalanine.

% of Phenylalanine in 100 gms: an average of 78 %

4. Seeds And Nuts:

Many seeds and nuts contain a high amount of phenylalanine. For example, pumpkin seeds contain 1733 mg of this amino acid, per 100 grams. Along with pumpkin, seeds of other fruits such as watermelon also contain a good proportion of phenylalanine. Almonds are also rich in this amino acid.

% of Phenylalanine in 100 gms: an average of 198 %

5. Nuts:

There are certain nuts which contain a high amount of phenylalanine. Intake of nuts such as walnuts can provide our body with the required amount of the good amino acid. Nuts are also high in protein and can increase the health and strength levels in our body.

% of Phenylalanine in 100 gms: an average of 198 %

6. Aspartame:

This is an artificial sweetener which is used in a number of packed products. For example – chewing gums, soft drinks, etc all contain a good amount of phenylalanine which is beneficial for building up our DNA, but to a certain extent. However, an overdose of Aspartame can be dangerous to our health and must not be used as a primary source of Phenylalanine.

% of Phenylalanine in 100 gms: an average of  68 %

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7. Lamb:

Lean beef or lambs contain a high amount of phenylalanine in them. These foods are rich in protein and are very beneficial for the body. Roasted beef contains around 1464 mg of phenylalanine per 100 grams. You can try taking different forms of beef like shoulders, sirloin, ribs etc.,

% of Phenylalanine in 100 gms: 167 %

8. Lean Pork:

Everyone loves pork. Pork forms an integral part of some of the most delicious dishes in the world. It is a rich source of lean protein and contains good amounts of phenylalanine. Pork has more 100 mg (per 100 grams) of this amino acid which is equal to 1095 milligrams per 85 grams. Proper intake of this type of meat will enhance the level of useful and necessary amino acids in the body.

% of Phenylalanine in 100 gms: 147 %

9. Wholegrain:

Whole grains such as Kamut come with good proportions of phenylalanine. They have around 300 mg (per 100 grams) of this amino acid in them. Whole grains are one of the best sources of phenylalanine and are beneficial in fixing tissue damage and other kinds of internal injuries. Add this food to your usual diet to improve the level of phenylalanine in your body.

% of Phenylalanine in 100 gms: 34 %

10. Beans and Lentils (Pinto Beans):

Beans, particularly Pinto beans are one of the top Phenylalanine rich foods. Especially for vegetarians, there are many fewer choices to get amino acids in plant sources. Including beans and legumes can help you overcome these deficiencies and supply the body with key proteins like Phenylalanine.

% of Phenylalanine in 100 gms: 61 %

See More: High Protein Snacks

Now that you have learnt the amazing phenylalanine rich foods, its’ time to include them in your diet. This important amino acid is needed by the body to promote both physical and mental well-being. It helps in managing stress, reducing mood swings and even maintain our energy levels. Along with these benefits, Phenylalanine is also needed to improve thyroid functions. So, don’t miss out this Key nutrient. Start eating these foods to get maximum benefits.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.