Top 35 Foods Highest in Phenylalanine Per 100 Calories (Nutrient Density)

Maximize Phenylalanine (g) while staying in a calorie deficit: USDA foods ranked by Phenylalanine delivered per 100 kcal of energy. Essential precursor to tyrosine, dopamine, norepinephrine, and epinephrine catecholamines.

USDA Leaderboard: Top 35 Foods Highest in Phenylalanine Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Egg, white, raw, fresh (0.686 g per 100g).

Rank	USDA Food Item	Phenylalanine / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, white, raw, fresh	0.686 g	45.7%	1.32 g	52 kcal · 10.9g P
#2	Egg, white, dried	4.74 g	100%	1.24 g	382 kcal · 81.1g P
#3	Fish, haddock, cooked, dry heat	0.904 g	60.3%	1 g	90 kcal · 20g P
#4	Fish, haddock, raw	0.738 g	49.2%	0.997 g	74 kcal · 16.3g P
#5	Game meat, moose, raw	0.961 g	64.1%	0.942 g	102 kcal · 22.2g P
#6	Elk, free range, ground, raw (Shoshone Bannock)	0.879 g	58.6%	0.906 g	97 kcal · 20.1g P
#7	Fish, halibut, Atlantic and Pacific, raw	0.813 g	54.2%	0.893 g	91 kcal · 18.6g P
#8	Crustaceans, lobster, northern, raw	0.68 g	45.3%	0.883 g	77 kcal · 16.5g P
#9	Crustaceans, crab, blue, raw	0.763 g	50.9%	0.877 g	87 kcal · 18.1g P
#10	Crustaceans, crab, queen, raw	0.781 g	52.1%	0.868 g	90 kcal · 18.5g P
#11	Fish, cod, Pacific, raw (may have been previously frozen)	0.595 g	39.7%	0.862 g	69 kcal · 15.3g P
#12	Fish, rockfish, Pacific, mixed species, raw	0.772 g	51.5%	0.858 g	90 kcal · 18.4g P
#13	Crustaceans, crab, dungeness, raw	0.735 g	49%	0.855 g	86 kcal · 17.4g P
#14	Fish, pike, northern, raw	0.752 g	50.1%	0.855 g	88 kcal · 19.3g P
#15	Crustaceans, crab, blue, canned	0.708 g	47.2%	0.853 g	83 kcal · 17.9g P
#16	Fish, cusk, raw	0.742 g	49.5%	0.853 g	87 kcal · 19g P
#17	Fish, ling, raw	0.741 g	49.4%	0.852 g	87 kcal · 19g P
#18	Fish, sunfish, pumpkin seed, raw	0.757 g	50.5%	0.851 g	89 kcal · 19.4g P
#19	Fish, mahimahi, raw	0.722 g	48.1%	0.849 g	85 kcal · 18.5g P
#20	Veal, shank, separable lean only, raw	0.798 g	53.2%	0.849 g	94 kcal · 19.8g P
#21	Fish, cod, Atlantic, raw	0.695 g	46.3%	0.848 g	82 kcal · 17.8g P
#22	Fish, tilapia, raw	0.81 g	54%	0.844 g	96 kcal · 20.1g P
#23	Fish, pollock, Alaska, raw (may contain additives to retain moisture)	0.471 g	31.4%	0.841 g	56 kcal · 12.2g P
#24	Fish, burbot, raw	0.754 g	50.3%	0.838 g	90 kcal · 19.3g P
#25	Fish, tuna, fresh, yellowfin, raw	0.913 g	60.9%	0.838 g	109 kcal · 24.4g P
#26	Fish, tuna, fresh, skipjack, raw	0.859 g	57.3%	0.834 g	103 kcal · 22g P
#27	Fish, perch, mixed species, raw	0.757 g	50.5%	0.832 g	91 kcal · 19.4g P
#28	Game meat, buffalo, water, raw	0.817 g	54.5%	0.825 g	99 kcal · 20.4g P
#29	Fish, pollock, Atlantic, raw	0.759 g	50.6%	0.825 g	92 kcal · 19.4g P
#30	Fish, roughy, orange, raw	0.626 g	41.7%	0.824 g	76 kcal · 16.4g P
#31	Fish, pout, ocean, raw	0.65 g	43.3%	0.823 g	79 kcal · 16.6g P
#32	Fish, grouper, mixed species, raw	0.756 g	50.4%	0.822 g	92 kcal · 19.4g P
#33	Fish, tilapia, cooked, dry heat	1.05 g	70%	0.82 g	128 kcal · 26.1g P
#34	Game meat, elk, raw	0.91 g	60.7%	0.82 g	111 kcal · 22.9g P
#35	Turkey, ground, fat free, raw	0.915 g	61%	0.817 g	112 kcal · 23.6g P

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