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Diet and Nutrition 2023

List of foods rich in phenylalanine (and amounts)

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List of foods rich in phenylalanine (and amounts)
List of foods rich in phenylalanine (and amounts)

Foods rich in phenylalanine are all those that contain a high or medium protein content such as meat, fish, milk and dairy products, in addition to being found in grains, vegetables and some fruits, such as pine cones.

Phenylalanine is an amino acid that the human body does not produce, but it is necessary for maintaining he alth, and therefore must be consumed through food. However, people with the genetic disease phenylketonuria, need to control their intake, as the body cannot digest it, and when phenylalanine accumulates in the body, it leads to problems such as delays in mental development and seizures. Understand better what phenylketonuria is and what the diet is like.

List of foods that contain phenylalanine

The main foods rich in phenylalanine are:

  • Red meats: such as beef, lamb, sheep, pork, rabbit;
  • White meat: fish, shellfish, poultry such as chicken, turkey, goose, duck;
  • Meat products: sausage, bacon, ham, sausage, salami;
  • Animal offal: heart, guts, gizzard, liver, kidneys;
  • Milk and dairy products: yogurts, cheeses;
  • Eggs: and products that have it in the recipe;
  • Oilseeds: almonds, peanuts, cashews, Brazil nuts, hazelnuts, pine nuts;
  • Wheat flour: foods containing it as an ingredient;
  • Grain: soy and derivatives, chickpeas, beans, peas, lentils;
  • Industrialized foods: chocolate milk, gelatin, cookies, bread, ice cream;
  • Fruits: tamarind, sweet passion fruit, raisin banana.

In cases of people with phenylketonuria, it is advised that the amount ingested or the exclusion of foods from the diet, be regulated according to the severity of the disease and should follow the guidance of the doctor and nutritionist, who will indicate the appropriate treatment. See an example of how phenylketonuria can be fed.

Amount of phenylalanine in foods

The table below shows some foods from the highest to lowest amount of phenylalanine in 100 g:


Amount of phenylalanine

Green smell 862 mg
Chamomile 612 mg
Die de leche 416 mg
Dehydrated rosemary 320 mg
Turmeric 259 mg
Red garlic 236 mg
UHT milk cream 177 mg
Stuffed Biscuit 172 mg
Pea (pod) 120 mg
Arugula 97 mg
Pequi 85 mg
Yam 75 mg
Spinach 74 mg
Beetroot 72 mg
Carrot 50 mg
Jaca 52 mg
Eggplant 45 mg
Cassava 42 mg
Jiló 40 mg
Chuchu 40 mg
Pimentão 38 mg
Caju 36 mg
Cucumber 33 mg
Pitanga 33 mg
Persimmon 28 mg
Grape 26 mg
Pomegranate 21 mg
Gala apple 10 mg

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