The Best Vegan Food Sources of Phenylalanine [Table]

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Phenylalanine is one of the tougher amino acids to get on a vegan diet, but easily done if you focus on the right foods.

I’ve collected nutrition data for over 120 whole foods that are vegan, and compiled a list of the top 30 in terms of phenylalanine on this page.

How much do you need per day?

According to the Food and Nutrition Board (FNB), adults want to aim for a minimum of 33 mg/kg body weight/day.

For example, someone who is 77 kg (170 lb) would need 2541 mg (2.5 grams) of phenylalanine per day.

The average adult gets 5-8 grams per day, which far exceeds the minimum. But it’s a bit harder on a vegan diet to get that much.

But it’s possible.

The Best Vegan Phenylalanine Food Sources

It takes 2-3 servings of the top foods on this list to reach the minimum RDA. Ideally you’ll have more.

FoodPhenylalanine (g) per 100 gramsPhenylalanine (g) per 100 calories
Seaweed (dried)2.770.97
Hemp seeds1.450.26
Peanuts1.380.24
Almonds1.130.20
Pistachio nuts1.090.20
Chia seeds1.020.21
Flaxseed0.960.18
Sesame seeds0.940.16
Pumpkin seeds0.920.21
Oats0.890.23
Cashew0.790.14
Walnut0.710.11
Macadamia nut0.670.09
Hazelnut0.660.11
Brazil nut0.640.10
Soybeans0.560.40
Pine nuts0.520.08
Black beans0.480.36
Chickpeas0.480.29
Navy beans0.470.34
Kidney beans0.470.37
Buckwheat groats0.460.13
Lentils0.440.38
Rye grain0.430.13
Pecans0.430.06
Mung bean0.420.40
Adzuki beans0.400.31
Lima beans0.340.27
Fava bean0.320.29
Peas0.200.25
Quinoa0.180.15
Cowpeas0.170.18
Coconut meat0.170.05
Garlic0.170.13
Kale0.150.42
Corn0.150.17
Rice0.140.11
Chestnut0.130.05
Spinach0.130.56
Rapini0.130.58
Water spinach0.130.65
Barley0.130.10
Broccoli0.120.34
Watercress0.120.97
Swiss chard0.110.58
Avocado0.090.06
Turnip greens0.090.28
Green bell pepper0.090.46
Sweet potato0.090.10
Asparagus0.080.38
Brussels sprouts0.070.21
Lettuce (red leaf)0.070.52
Green bean0.070.22
White potato0.070.10
Cauliflower0.070.26
Okra0.070.20
Carrot0.060.15
Leek0.060.09
Grapefruit0.050.14
Bamboo shoot0.050.45
Apricot0.050.11
Jackfruit0.050.05
Red bell pepper0.050.19
Ginger0.050.05
Banana0.050.06
Date0.050.02
Beets0.050.11
Lotus root0.050.06
Bok choy0.040.34
Eggplant0.040.17
Zucchini0.040.25
Squash0.040.25
Cranberry0.040.08
Radish0.030.20
Cabbage0.030.13
Olive0.030.03
Mango0.030.05
Tomato0.030.15
Cassava0.030.02
Onion0.030.06
Cherry0.020.04
Orange0.020.05
Cantaloupe0.020.07
Pineapple0.020.04
Nectarine0.020.05
Celery0.020.14
Peach0.020.05
Cucumber0.020.13
Strawberry0.020.06
Grapes0.020.03
Tangerine0.020.03
Fig0.020.02
Melon0.020.04
Plum0.010.03
Pear0.010.02
Apple0.010.01
Guava0.010.01

Certain types of foods stand out:

  1. Certain grains – Oats, rye, and buckwheat may not have much protein overall, but they have a lot of phenylalanine. Try to make those your staple grains rather than wheat and rice.
  2. Legumes – Many beans are rated high on this list (soybeans, adzuki, mung, navy, kidney, etc.), as well as lentils.

Best Vegan Foods for Phenylalanine Per Calorie

If you’re trying to minimize your calories while maximizing the amount of phenylalanine you’re getting, we can sort the above table by the amount per 100 calories.

Note that you’ll need to eat multiple servings of many of the top foods to get to 100 calories even. So you’ll end up eating a higher volume of food, but fewer overall calories to get the same amount of phenylalanine.

Legumes still show up on the list, although much lower, but grains have disappeared.

The most effective foods in term of caloric density are leafy greens like seaweed, spinach, chard, lettuce, and kale.

Having a giant salad made from one of those will go a long way to getting enough phenylalanine, but you’ll still probably have to have some legumes at some point in the day or you’ll get sick of vegetables.

What’s Phenylalanine Used For?

Phenylalanine is an essential amino acid, meaning that your body cannot make it if you’re not getting enough in your diet.

It’s an important component when making dopamine and norepinephrine neurotransmitters. Both of which are important for energy and enjoyment.

Other Amino Acids Hard to Get For Vegans

There are 3 other essential amino acids that can be tricky for vegans to get.

You might be interested in the best sources of each of them:

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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