20 Foods High in Phenylalanine for Brain and Muscle Support

Phenylalanine is one of the nine essential amino acids, so your body cannot make it and you have to get it from food. According to Harvard Health Publishing’s protein guide, animal foods supply all nine essential amino acids, while most plant foods run low in at least one, with soybeans, buckwheat, and quinoa as notable exceptions. A Medical News Today overview of phenylalanine explains that your body can convert it into tyrosine, which is used to make the neurotransmitters dopamine and norepinephrine, and lists meat, fish, eggs, milk, cheese, soy, lentils, nuts, and seeds among the foods high in it.

Phenylalanine is not a branched-chain amino acid, but it follows the same rule as the others: a review of branched-chain amino acids in humans concludes that a full muscle-building response needs all the essential amino acids together, which is why this guide ranks whole foods and not supplements. The 20 foods below are ordered by the phenylalanine you get in a normal serving, with tyrosine shown beside it because the daily recommendation covers the two together. People with the genetic condition phenylketonuria (PKU) need to limit phenylalanine, so this guide is not for them. See the FAQ below. For other amino acids, see the guides to foods high in leucine and foods high in valine.

Best Food Sources of Phenylalanine, Ranked by Serving Size

Jump to: Cottage Cheese | Chicken Breast | Firm Tofu | Beef Sirloin | Pork Loin | Yellowfin Tuna | Lentils | Lean Ground Beef | Halibut | Shrimp | Chickpeas | Cod | Edamame | Tempeh | Salmon | Eggs | Parmesan | Pumpkin Seeds | Greek Yogurt | Milk | FAQ

All phenylalanine, tyrosine, protein, and calorie figures below come from The USDA FoodData Central database (SR Legacy), calculated for the serving size shown. For a 70 kg (154 lb) adult, the U.S. Institute of Medicine’s recommendation of 33 mg per kg of body weight per day for phenylalanine and tyrosine combined works out to about 2.31 g per day, which is the benchmark used for the percentages in this guide. A review of U.S. protein and amino acid recommendations argues that these figures may deserve a fresh look, so treat them as a reference point and not a ceiling.

1. Cottage Cheese: The Top Phenylalanine Source Per Serving

One cup of 2% cottage cheese supplies about 1.23 g of phenylalanine and 1.28 g of tyrosine, with 23.6 g of protein for 183 calories, according to The USDA. Together that is about 2.5 g, which is more than the 2.31 g daily benchmark for a 70 kg adult in one bowl.

It needs no cooking, which makes it an easy breakfast or snack. Sodium varies a lot between brands, so compare labels if you watch your salt intake.

Best eaten: with fresh fruit, sliced cucumber, or a spoonful of nuts.

2. Chicken Breast: A Lean Everyday Source

A 3 oz portion of roasted skinless chicken breast provides about 1.05 g of phenylalanine and 26 g of protein for only 140 calories. With its 0.89 g of tyrosine, one portion covers roughly 84% of the daily benchmark.

Chicken is one of the easiest proteins to cook in bulk. Roasting, poaching, or grilling keeps the added fat low, and leftovers work in salads, soups, and wraps.

Best eaten: shredded into soup with beans and vegetables, or sliced over a big salad.

3. Firm Tofu: The Best Plant Source Per Serving

Half a cup of raw firm tofu made with calcium sulfate provides about 1.05 g of phenylalanine and nearly 22 g of protein for 181 calories. Per serving, it matches chicken breast and tops every other plant food in this guide.

Tofu absorbs the flavor of whatever you cook it with, so it works in savory and sweet dishes. Pressing it first gives a firmer, less watery texture.

Best eaten: pressed and pan-seared, or cubed into stir-fries and soups.

4. Beef Sirloin: Lean Red Meat With Dense Protein

A 3 oz portion of broiled top sirloin, trimmed of fat, delivers about 1.03 g of phenylalanine and 26 g of protein for 156 calories.

Sirloin also supplies iron, zinc, and vitamin B12. Choosing trimmed, lean cuts and keeping the portion near 3 to 4 oz keeps the saturated fat reasonable.

Best eaten: thinly sliced in a stir-fry or over a grain bowl with vegetables.

5. Pork Loin: A Lean Cut With Solid Numbers

Three ounces of roasted pork loin, lean only, provide about 0.97 g of phenylalanine and 24 g of protein for 178 calories.

Loin and tenderloin are the lean cuts. Bacon, sausage, and ribs are a different nutritional category, so this ranking only reflects the lean cuts.

Best eaten: roasted and sliced with roasted vegetables or a side of lentils.

6. Yellowfin Tuna: High Protein for Few Calories

A 3 oz portion of cooked yellowfin tuna provides about 0.93 g of phenylalanine and nearly 25 g of protein for only 110 calories.

Tuna is one of the leanest ways to raise your intake. Rotating it with other fish keeps your exposure to mercury lower than eating one species every day.

Best eaten: seared and sliced, or flaked into a white bean salad with olive oil and lemon.

7. Lentils: Plant Protein With Fiber

One cup of boiled lentils provides about 0.88 g of phenylalanine and nearly 18 g of protein for 230 calories, along with plenty of fiber.

Lentils cook faster than most dried beans and need no soaking. A full cup is what makes the numbers work, since lentils are less dense in amino acids than meat.

Best eaten: in soups, stews, or cold salads with a splash of vinegar.

8. Lean Ground Beef: An Easy Everyday Option

A 3 oz broiled patty of 90% lean ground beef provides about 0.87 g of phenylalanine and 22 g of protein for 184 calories.

Ground beef portions easily into tacos, bowls, and chili. Mixing it with beans or lentils stretches the meat, adds fiber, and raises the amino acids in the whole meal.

Best eaten: browned with onions and tomatoes, then stirred into a bean chili.

9. Halibut: A Mild White Fish Under 100 Calories

A 3 oz portion of cooked halibut provides about 0.84 g of phenylalanine and 19 g of protein for only 94 calories.

Halibut has a firm, mild flesh that holds together on the grill. It tends to cost more than cod or tuna, so keep it for when the budget allows.

Best eaten: baked or grilled with lemon, herbs, and a side of greens.

10. Shrimp: Fast-Cooking Seafood Near 100 Calories

Three ounces of cooked shrimp provide about 0.84 g of phenylalanine and 19 g of protein for 101 calories.

Shrimp cooks in a few minutes, which suits busy nights. Breaded and fried versions add far more calories without improving the amino acid numbers, so plain preparations are the better choice.

Best eaten: sauteed with garlic and vegetables, or chilled over a salad.

11. Chickpeas: A Versatile Pantry Legume

One cup of boiled chickpeas provides about 0.78 g of phenylalanine and 14.5 g of protein for 269 calories.

Chickpeas bring fiber and slow-digesting carbohydrates, and they pair well with a grain or a dairy food to round out a meal.

Best eaten: roasted until crunchy, blended into hummus, or tossed into salads and curries.

12. Cod: The Lowest-Calorie Fish on the List

A 3 oz portion of cooked Atlantic cod supplies about 0.76 g of phenylalanine and 19 g of protein for just 89 calories.

Its mild flavor suits people who do not like strong fish. Baking, steaming, and pan cooking all work.

Best eaten: baked with lemon and herbs alongside roasted vegetables.

13. Edamame: A Snackable Soy Food

One cup of prepared edamame provides about 0.76 g of phenylalanine and 18.5 g of protein for 188 calories.

Frozen, shelled edamame is one of the easiest plant proteins to keep on hand. It works as a snack, a salad topper, or a side dish.

Best eaten: steamed with a pinch of salt or tossed into rice bowls and salads.

14. Tempeh: Fermented Soy With a Firm Bite

A 3 oz serving of tempeh provides about 0.76 g of phenylalanine and 17 g of protein for 163 calories. It is made from whole fermented soybeans, so it keeps more of the bean intact than tofu does.

The texture is dense and nutty, which holds up in stir-fries and sandwiches. Steaming it briefly before cooking can soften any bitterness.

Best eaten: sliced and pan-fried, or crumbled into tacos and grain bowls.

15. Salmon: Protein Plus Omega-3 Fats

A 3 oz portion of cooked farmed Atlantic salmon provides about 0.73 g of phenylalanine and nearly 19 g of protein for 175 calories. The higher calorie count comes from its healthy fat.

Salmon combines protein with omega-3 fatty acids, which makes one serving do double duty.

Best eaten: baked or pan-seared with leafy greens or whole grains.

16. Eggs: Complete Protein That Is Easy to Prepare Ahead

Two large hard-boiled eggs provide about 0.67 g of phenylalanine and 12.6 g of protein for 155 calories.

A typical egg serving is small, so eggs work best as part of a meal that includes another protein. Pairing eggs with cottage cheese or beans raises the total quickly.

Best eaten: hard-boiled for snacks, or scrambled with vegetables at breakfast.

17. Parmesan: A Small Serving That Adds Up

A single ounce of Parmesan provides about 0.54 g of phenylalanine and 10 g of protein for 110 calories.

Cheese is calorie dense and typically salty, so a small amount goes a long way. Grating it over meals adds flavor and a little protein without a large portion.

Best eaten: grated over soups, salads, roasted vegetables, or whole grain pasta.

18. Pumpkin Seeds: Crunchy and Calorie Dense

One ounce of dried pumpkin seed kernels provides about 0.49 g of phenylalanine and 8.5 g of protein for 157 calories.

Seeds pack a lot of calories into a small serving. A small handful over yogurt or salad adds crunch and a little extra protein.

Best eaten: sprinkled over oatmeal, salads, or yogurt, or eaten as a snack.

19. Greek Yogurt: A Quick Breakfast Base

A 170 g container of plain lowfat Greek yogurt provides about 0.49 g of phenylalanine and 17 g of protein for 124 calories.

Plain varieties let you control the added sugar. Sweetened and flavored cups usually trade protein for sugar, so stir in your own fruit.

Best eaten: topped with berries, seeds, and a drizzle of honey if desired.

20. Milk: A Simple Everyday Contributor

One cup of 2% milk provides about 0.42 g of phenylalanine and 8 g of protein for 122 calories.

It will not carry a meal on its own, but it adds up across a day when you use it in cereal, smoothies, and coffee.

Best eaten: in smoothies, oatmeal, or as a drink with a meal.

Quick Reference: All 20 Phenylalanine Foods at a Glance

5 Practical Tips for Getting Phenylalanine From Food

• Spread protein across your meals. Harvard Health advises spreading protein through the day instead of eating most of it at dinner, which also spreads your phenylalanine intake. The guide to 40 high-protein foods has ideas for each meal.
• Combine plant proteins across the day. Soybeans and quinoa supply all nine essential amino acids, and eating a mix of legumes, grains, nuts, and seeds covers the rest. Tofu and edamame lead the plant foods on this list.
• Do not chase one amino acid. Phenylalanine works alongside the other essential amino acids, so eating varied protein beats focusing on a single number. The guides to foods high in lysine and foods high in threonine cover two more.
• Skip isolated supplements unless a doctor recommends them. Medical News Today notes that the idea of phenylalanine helping depression rests on theory, and it cites no human trial showing a benefit. Talk to a doctor or dietitian before taking any amino acid supplement.
• Watch calories in dense foods. Pumpkin seeds, Parmesan, and fattier cuts of meat carry more calories per gram of phenylalanine than cod, halibut, or shrimp, so portion size matters if weight loss is the goal.

Frequently Asked Questions About Phenylalanine

How much phenylalanine do you need per day?

The U.S. Institute of Medicine’s recommendation is 33 mg per kg of body weight per day for phenylalanine and tyrosine combined, which is about 2.31 g for a 70 kg adult. A registered dietitian can help you set a target that fits your situation.

What foods are highest in phenylalanine?

In this ranking, cottage cheese, chicken breast, firm tofu, beef sirloin, and pork loin lead per serving, with firm tofu as the top plant food. Eggs, fish, dairy, soy, and lentils all contribute.

Who should avoid high-phenylalanine foods?

People with phenylketonuria (PKU). According to MedlinePlus, PKU is an inherited disorder that raises phenylalanine levels in the blood, and the diet limits high-protein foods such as meat, dairy, nuts, and tofu. It also says aspartame, found in diet soda and many low-calorie products, should be avoided. Anyone with PKU should work with a health care professional on an individualized diet.

Can vegetarians and vegans get enough phenylalanine?

Yes, with planning. Firm tofu, lentils, edamame, and tempeh in this guide provide roughly 0.76 to 1.05 g per serving. Because plant foods are less dense in amino acids than meat, larger portions and a mix of sources across the day make the numbers work.

Do you need a phenylalanine supplement?

The foods in this guide can supply the daily reference figure on their own. A cup of cottage cheese plus a serving of chicken, for example, covers well over the 2.31 g benchmark for phenylalanine and tyrosine together. Talk to a healthcare provider before adding supplements.

The Bottom Line

Cottage cheese, chicken, tofu, beef, and pork lead the list for phenylalanine per serving, with firm tofu as the best plant option. You do not need a supplement to reach the daily reference figure, and you do not need meat at every meal either. Build each meal around a solid protein source, spread those meals across the day, and use the table above to swap foods that fit your diet. If you have PKU, follow your care team’s plan instead of this list.

Nutrient values in this article are from the USDA FoodData Central database (SR Legacy) and are 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 phenylketonuria, kidney disease, liver disease, or another medical condition.

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