20 Foods High in Alanine (Ranked by Serving Size)

Alanine is one of the simplest amino acids and one the body uses constantly. According to the Alanine entry on Wikipedia, it is non-essential in humans, meaning your body makes it from pyruvate, an intermediate of glucose breakdown, and can also make it from the branched-chain amino acids valine, leucine, and isoleucine. The same page describes the glucose-alanine cycle, in which muscle sends alanine to the liver, where it is used to make glucose.

Because your body makes alanine, there is no official daily requirement for it. Wikipedia says it is found in a wide variety of foods but is particularly concentrated in meats, and the ranking below bears that out. This guide ranks 20 foods by alanine in a normal serving. It pairs well with the guides to foods high in glycine, foods high in serine, and foods high in glutamine. Alanine is not the same as beta-alanine, which has its own guide to foods high in beta-alanine.

Best Food Sources of Alanine, Ranked by Serving Size

Jump to: Beef Sirloin | Turkey Breast | Chicken Breast | Pork Loin | Soybeans | Light Tuna | Shrimp | Salmon | Firm Tofu | Cottage Cheese | Tempeh | Lentils | Edamame | Part-Skim Ricotta | Hemp Seeds | Pumpkin Seeds | Eggs | Almonds | Dry-Roasted Peanuts | Part-Skim Mozzarella | FAQ

All figures below come from The USDA FoodData Central database (SR Legacy), calculated for the serving size shown. Foods are ranked by grams of alanine per serving, not per 100 g, because serving size is what you actually eat. That is why a cup of tofu or lentils ranks above much denser foods such as hemp seeds or pumpkin seeds, which are eaten in small amounts. Meal sizes for meat and fish are 3 oz cooked, about the size of a deck of cards.

1. Beef Sirloin: The Top Source per Serving

Broiled top sirloin trimmed of fat gives you about 1.57 g of alanine in a 3 oz portion, with 25.7 g of protein, the most alanine of any food in this ranking per serving, according to the USDA.

Beef also supplies iron, zinc, and vitamin B12. Choosing lean cuts keeps saturated fat and calories moderate.

Best eaten: as a stir-fry with vegetables or sliced thin over a grain bowl.

2. Turkey Breast: A Familiar Poultry Choice

Three ounces of roasted turkey breast provide about 1.55 g of alanine and 24.4 g of protein.

The USDA entry used here includes skin, so removing it lowers the calories a little. Turkey is a simple swap for chicken in most recipes.

Best eaten: in wraps, soups, or as sliced roast from leftover dinners.

3. Chicken Breast: Lean and Easy to Portion

A 3 oz serving of roasted chicken breast provides about 1.44 g of alanine with 26.4 g of protein for 140 calories.

It is one of the leanest high-protein options here and easy to batch cook for the week.

Best eaten: sliced over salads, shredded into soups, or baked with vegetables.

4. Pork Loin: A Lean Alternative to Beef

Roasted lean pork loin supplies roughly 1.42 g of alanine per 3 oz, with 24.3 g of protein and 178 calories.

Trimmed pork loin is one of the leaner cuts of pork. It slices cleanly and reheats well for meal prep.

Best eaten: roasted with root vegetables or sliced into sandwiches.

5. Soybeans: The Best Plant Source

A cup of cooked soybeans provides about 1.35 g of alanine along with 31.3 g of protein and 296 calories, according to the USDA.

Soybeans are one of the few plant foods that Harvard Health lists as a complete protein. A cup is a large portion, so calories run higher than for lean meat.

Best eaten: in soups, chili, and grain bowls, or mashed into a spread.

6. Light Tuna: Canned and Convenient

Canned light tuna drained of its water gives you about 1.31 g of alanine and 21.7 g of protein for only 99 calories.

It is one of the cheapest and quickest high-protein foods in the pantry. Light tuna is generally lower in mercury than albacore, but check current guidance if you eat fish often or are pregnant.

Best eaten: mixed with Greek yogurt, spooned over greens, or stuffed into a tomato.

7. Shrimp: Low Calorie, High Protein

A 3 oz serving of cooked shrimp supplies about 1.20 g of alanine and 19.4 g of protein for around 101 calories.

Shrimp cooks in minutes, which helps on busy weeknights. Some frozen shrimp are treated with additives to hold moisture, so read the label.

Best eaten: sauteed with garlic and vegetables or added to stir-fries.

8. Salmon: Protein With Omega-3 Fats

Cooked farmed Atlantic salmon supplies about 1.14 g of alanine and 18.8 g of protein per 3 oz.

Salmon is higher in calories (175 here) because of its natural fat, which includes omega-3s. It suits meals where fish is the centerpiece.

Best eaten: baked or pan-seared with vegetables, or flaked into salads.

9. Firm Tofu: Soy in a Versatile Block

Half a cup of firm tofu made with calcium sulfate has about 0.97 g of alanine, 21.8 g of protein, and 181 calories.

Tofu takes on the flavor of whatever it is cooked with. The USDA entry used here is raw firm tofu, and values differ a little by brand and firmness.

Best eaten: pressed and pan-fried, cubed into stir-fries, or crumbled into scrambles.

10. Cottage Cheese: The Best Dairy Pick

A cup of 2% cottage cheese supplies about 0.92 g of alanine and 23.6 g of protein for 183 calories.

Per 100 g, cottage cheese is not especially dense in alanine, but a cup is a large portion with a lot of protein. Sodium varies by brand, so compare labels.

Best eaten: topped with fruit or tomatoes, or blended into pancakes and dips.

11. Tempeh: Fermented Soy

A 3 oz serving of tempeh has about 0.82 g of alanine and 17.2 g of protein for 163 calories.

Tempeh is made from fermented soybeans pressed into a firm cake. It has a nutty taste and holds its shape when cooked.

Best eaten: sliced and pan-fried, crumbled into chili, or marinated and baked.

12. Lentils: Fiber and Alanine Together

One cup of boiled lentils has about 0.75 g of alanine, 17.9 g of protein, and 230 calories.

Lentils are modest in alanine per 100 g, but a cup is a big serving. They also bring a lot of fiber, which helps with fullness, and cook in about 20 minutes with no soaking.

Best eaten: in soups, curries, or cold salads with vegetables.

13. Edamame: Soy You Can Snack On

A cup of prepared edamame gives you about 0.69 g of alanine, 18.5 g of protein, and 188 calories.

Edamame are young green soybeans, so you get soy protein in a lighter, snack-sized form. Keep a bag in the freezer for quick meals.

Best eaten: steamed with a pinch of salt or added to rice bowls and stir-fries.

14. Part-Skim Ricotta: A Soft Dairy Option

Half a cup of part-skim ricotta provides roughly 0.63 g of alanine and 14.1 g of protein for 171 calories.

Ricotta is milder and creamier than most cheeses, and the serving is generous.

Best eaten: spread on toast, stirred into pasta, or mixed with berries.

15. Hemp Seeds: A Seed Worth Sprinkling

Three tablespoons of hulled hemp seeds contain about 0.46 g of alanine and 9.5 g of protein.

Per 100 g, hemp seeds are the densest plant source of alanine in this ranking. They are calorie dense, with 166 calories in this serving, so measure them if weight loss is your goal.

Best eaten: sprinkled on yogurt, oatmeal, or salads, or blended into smoothies.

16. Pumpkin Seeds: A Handful of Crunch

An ounce of dried pumpkin seed kernels provides about 0.42 g of alanine, 8.6 g of protein, and 158 calories.

A small handful goes a long way. The USDA entry used here is the shelled kernel (pepitas), not seeds in the shell.

Best eaten: on salads and oatmeal, in trail mix, or roasted as a snack.

17. Eggs: The Everyday Breakfast Option

One large hard-boiled egg provides about 0.35 g of alanine, 6.3 g of protein, and only 78 calories.

Two eggs would roughly double those figures. Eggs are inexpensive and fit into almost any meal.

Best eaten: hard-boiled for snacks, scrambled with vegetables, or sliced onto toast.

18. Almonds: A Convenient Tree Nut

An ounce of dry-roasted almonds without salt provides about 0.28 g of alanine and 5.9 g of protein for 170 calories.

Almonds are calorie dense, so a small handful is a sensible portion.

Best eaten: as a snack, chopped over yogurt, or added to grain salads.

19. Dry-Roasted Peanuts: A Budget Legume Snack

An ounce of unsalted dry-roasted peanuts has about 0.27 g of alanine and 6.9 g of protein for 166 calories.

Peanuts are technically legumes rather than true nuts. Choose unsalted versions to keep sodium down.

Best eaten: as a handful snack, in stir-fries, or as natural peanut butter on toast.

20. Part-Skim Mozzarella: A Light Cheese Option

One ounce of part-skim mozzarella provides about 0.21 g of alanine, 6.9 g of protein, and 72 calories.

Mozzarella is lighter in calories than many cheeses, but an ounce adds only a small amount of alanine.

Best eaten: on salads with tomato, melted over baked vegetables, or as a snack with fruit.

Quick Reference: All 20 Alanine Foods at a Glance

5 Practical Tips for Getting Alanine From Food

• Eat enough total protein. Alanine comes packaged with protein, so a diet that meets your protein needs supplies it automatically. Harvard Health notes the 0.8 g per kg RDA is a minimum, not an ideal. The guide to high-protein foods has more options.
• Start with lean meat and fish. Sirloin, turkey, chicken, pork, tuna, shrimp, and salmon take seven of the top eight spots.
• Mix animal and plant sources. Turkey, beef, pork, chicken, and fish sit alongside lentils, seeds, and nuts, so any eating pattern can get there.
• Count portion size, not just density. Seeds and nuts are dense per gram but you eat only an ounce, so a cup of beans or cottage cheese often gives more alanine in one sitting.
• Watch calories in dense foods. Hemp seeds, pumpkin seeds, peanuts, almonds, and salmon are calorie dense compared with tuna, shrimp, or chicken breast, so measure them if weight loss is the goal.

Frequently Asked Questions About Alanine

Is alanine an essential amino acid?

No. It is classed as non-essential because the body makes it from pyruvate and from branched-chain amino acids. A varied protein intake still covers it easily.

What foods are highest in alanine?

Per serving in this guide, lean beef sirloin leads, followed by roasted turkey breast, chicken breast, pork loin, and cooked soybeans. Per 100 g, sirloin and turkey are densest, and hemp seeds are the densest plant source.

What does alanine do in the body?

Besides being a building block of proteins, alanine carries nitrogen from muscle to the liver in the glucose-alanine cycle, where it is used to make glucose, according to Wikipedia. You do not need to manage this through food, since the body makes alanine as needed.

Can vegetarians and vegans get enough alanine?

Yes. Soybeans, tofu, tempeh, lentils, edamame, hemp seeds, pumpkin seeds, and peanuts all appear in this ranking. Vegetarians can also use dairy and eggs.

Should I take an alanine supplement?

There is no established need for one in healthy people who eat enough protein. Supplements are a medical question, so talk to your doctor before using one.

The Bottom Line

Lean beef, turkey, chicken, pork, and soybeans lead the list for alanine per serving, while eggs, almonds, peanuts, and mozzarella show that small portions contribute a little too. Your body makes its own alanine, so you do not need to track it. Build meals around good protein sources, mix them across the week, and use the table above to swap foods that fit your diet.

Nutrient values in this article are from the USDA FoodData Central database (SR Legacy) and calculated for the serving sizes listed. Actual values vary by brand, cut, and preparation.

This article is for educational purposes and is not a substitute for advice from a registered dietitian or physician. Talk to a healthcare professional before changing your diet or taking supplements, especially if you have kidney disease, liver disease, or another medical condition.

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