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
| Food | Serving Size | Phenylalanine |
|---|---|---|
| Lamb shoulder roast, cooked | 6 oz | 2.46 g |
| Ribeye steak, grilled | 6 oz | 2.2 g |
| Chicken breast, lean; Pork chop, lean; cooked | 6 oz | 2.2 g |
| Tofu, firm | 1 cup | 2.1 g |
| Turkey, ground, cooked | 6 oz | 2.1 g |
| Pork tenderloin, broiled | 6 oz | 2.02 g |
| Bluefin tuna, cooked | 6 oz | 1.99 g |
| Sockeye salmon, cooked | 6 oz | 1.85 g |
| Ground beef pattie, 97% lean, broiled | 6 oz | 1.75 g |
| Grouper, cooked | 6 oz | 1.65 g |
| Mahimahi, cooked | 6 oz | 1.57 g |
| Trout, cooked | 6 oz | 1.52 g |
| Turkey breast, roasted | 6 oz | 1.48 g |
| Oats, uncooked | 1 cup | 1.4 g |
| Duck, roasted, chopped | 1 cup | 1.38 g |
| Catfish, cooked | 6 oz | 1.23 g |
| Navy beans, canned | 1 cup | 1.16 g |
| Beef chuck roast, braised | 3 oz | 1.12 g |
| Trail mix, regular w/chocolate chips, nuts, seeds | 1 cup | 1 g |
| Porterhouse steak; T-bone steak, grilled | 3 oz | 1 g |
| Blue crab, canned | 1 cup | 0.96 g |
| White beans, cooked, large | 1 cup | 0.94 g |
| Pinto beans, Kidney beans, cooked | 1 cup | 0.91 g |
| Lentils | 1 cup | 0.9 g |
| White tuna, canned, oil packed | 3 oz | 0.88 g |
| Navy beans, cooked | 1 cup | 0.86 g |
| Oat bran | 1 cup | 0.85 g |
| Granola, homemade | 1 cup | 0.82 g |
| Black beans, cooked | 1 cup | 0.82 g |
| Pork back ribs, roasted | 3 oz | 0.81 g |
Foods Low in Phenylalanine
| Food | Serving Size | Phenylalanine |
|---|---|---|
| Grapes | 1 cup | 0.01 g |
| Celery, stalk | 1 large | 0.01 g |
| Orange juice | 1 cup | 0.02 g |
| Cultured sour cream | 1 Tbsp | 0.02 g |
| Pears, Plums, sliced | 1 cup | 0.02 g |
| Kale, Leaf lettuce, Iceberg lettuce | 1 cup | 0.02 g |
| Watermelon, diced | 1 cup | 0.02 g |
| Green or red grapes | 1 cup | 0.03 g |
| Nectarines, Strawberries, Yellow peaches, sliced | 1 cup | 0.03 g |
| Butter lettuce, Cabbage, chopped | 1 cup | 0.03 g |
| Cream cheese | 1 Tbsp | 0.04 g |
| Spinach | 1 cup | 0.04 g |
| Blueberries | 1 cup | 0.04 g |
| Half and half cream | 1 oz | 0.04 g |
| Cherry tomatoes | 1 cup | 0.04 g |
| Sweet chocolate | 1 oz | 0.05 g |
| White button mushrooms, pieces or sliced | 1 cup | 0.06 g |
| Vegetable juice cocktail, canned | 1 cup | 0.07 g |
| Oatmeal cookies | 1 cookie 4" | 0.07 g |
| Bananas, sliced | 1 cup | 0.07 g |
| Kiwi, sliced | 1 cup | 0.08 g |
| Coconut water | 1 cup | 0.09 g |
| Asparagus | 1 cup | 0.1 g |
| Sweet potatoes, cubed | 1 cup | 0.12 g |
| Pecan, halves | 1 oz | 0.12 g |
| Multi-grain toast | 1 oz | 0.12 g |
| Pita bread, Whole wheat pita | 1 small 4" | 0.13 g |
| Green bell peppers, chopped | 1 cup | 0.14 g |
| Popcorn, microwave | 1 oz | 0.15 g |
| Red potato, baked | 1 medium | 0.16 g |
References
Amino Acids. (2021). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22243-amino-acids
What Are Complete Proteins? (2022). Cleveland Clinic. https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins/
Phenylketonuria (PKU): Symptoms and Causes. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/phenylketonuria/symptoms-causes/syc-20376302
Foods Highest in Phenylalanine. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/phenylalanine/all/highest/household/common+sr+fndds+branded/no
Phenylalanine (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1217
Contact Us
Questions? Suggestions? Diet you'd like to see added?
Contact us! We'd love to hear from you.