Phenylalanine

Amino acid that helps make norepinephrine and dopamine

  • Essential amino acid; found in protein foods
  • Can get enough from well balanced diet that includes proteins
  • If meatless diet, eat a variety of plant based proteins to get all 9 amino acids

Health Benefits:

  • helps make proteins
  • helps make epinephrine, norepinephrine and dopamine for brain and nervous system function
  • helps produce skin, hair and eye pigment
  • can help improve mood

Low intake of Phenylalanine

Symptoms of low Phenylalanine intake

  • Appetite increase
  • Behavioral changes
  • Confusion, Decreased alertness
  • Eye disorders
  • Poor vascular health
  • Weight gain

Causes of low Phenylalanine intake

  • Deficiency rare in humans
  • Found in most protein containing foods

Excess intake of Phenylalanine

Symptoms of excess intake of Phenylalanine

  • Hyperactivity, Jerky movements arms/legs
  • Light skin, eyes (PKU makes pigment)
  • Musty odor in breath, skin, urine
  • Seizures
  • Psychiatric disorders
  • Skin rashes (eczema)

At risk for excess Phenylalanine

  • Inherited disease with missing enzyme
  • All infants tested for PKU
  • Phenylalanine restricted for life

Phenylalanine Content in Foods

Foods High in Phenylalanine

FoodServing SizePhenylalanine
Lamb shoulder roast, cooked6 oz2.46 g
Ribeye steak, grilled6 oz2.2 g
Chicken breast, lean; Pork chop, lean; cooked6 oz2.2 g
Tofu, firm1 cup2.1 g
Turkey, ground, cooked6 oz2.1 g
Pork tenderloin, broiled6 oz2.02 g
Bluefin tuna, cooked6 oz1.99 g
Sockeye salmon, cooked6 oz1.85 g
Ground beef pattie, 97% lean, broiled6 oz1.75 g
Grouper, cooked6 oz1.65 g

Foods Low in Phenylalanine

FoodServing SizePhenylalanine
Grapes1 cup0.01 g
Celery, stalk1 large0.01 g
Orange juice1 cup0.02 g
Cultured sour cream1 Tbsp0.02 g
Pears, Plums, sliced1 cup0.02 g
Kale, Leaf lettuce, Iceberg lettuce1 cup0.02 g
Watermelon, diced1 cup0.02 g
Green or red grapes1 cup0.03 g
Nectarines, Strawberries, Yellow peaches, sliced1 cup0.03 g
Butter lettuce, Cabbage, chopped1 cup0.03 g

References

Phenylketonuria (PKU): Symptoms and Causes. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/phenylketonuria/symptoms-causes/syc-20376302
Phenylalanine (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1217

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