Foods high in phenylalanine

Cooked oat bran tops the list with 0.39 g per 100 calories. Ranked from 4,884 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Cooked oat branCereal Grains and Pasta0.39 g
  2. 2Raw oat branCereal Grains and Pasta0.37 g
  3. 3Crude wheat branCereal Grains and Pasta0.28 g
  4. 4Crude wheat germCereal Grains and Pasta0.26 g
  5. 5Protein-fortified spaghetti, dryCereal Grains and Pasta0.26 g
  6. 6Protein-fortified spaghetti, cookedCereal Grains and Pasta0.24 g
  7. 7OatsCereal Grains and Pasta0.23 g
  8. 8Uncooked khorasan wheatCereal Grains and Pasta0.23 g
  9. 9Cooked khorasan wheatCereal Grains and Pasta0.23 g
  10. 10Hard red spring wheatCereal Grains and Pasta0.22 g
  11. 11Cooked Japanese soba noodlesCereal Grains and Pasta0.22 g
  12. 12Uncooked speltCereal Grains and Pasta0.22 g
  13. 13Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta0.21 g
  14. 14Bleached white wheat flour, 15% protein, unenrichedCereal Grains and Pasta0.21 g
  15. 15Raw wild riceCereal Grains and Pasta0.2 g
  16. 16Cooked homemade egg pastaCereal Grains and Pasta0.2 g
  17. 17Teff, cookedCereal Grains and Pasta0.2 g
  18. 18Crude rice branCereal Grains and Pasta0.2 g
  19. 19Durum wheatCereal Grains and Pasta0.2 g
  20. 20Whole-grain wheat flourCereal Grains and Pasta0.2 g
  21. 21Cooked whole-wheat pastaCereal Grains and Pasta0.2 g
  22. 22Dark rye flourCereal Grains and Pasta0.2 g
  23. 23Hulled barleyCereal Grains and Pasta0.2 g
  24. 24Dry enriched egg noodlesCereal Grains and Pasta0.19 g
  25. 25Dry unenriched egg noodlesCereal Grains and Pasta0.19 g
  26. 26Cooked fresh spinach pastaCereal Grains and Pasta0.19 g
  27. 27Fresh spinach pasta, as purchasedCereal Grains and Pasta0.19 g
  28. 28Cooked wild riceCereal Grains and Pasta0.19 g
  29. 29Whole-grain triticale flourCereal Grains and Pasta0.19 g
  30. 30Dry enriched spinach egg noodlesCereal Grains and Pasta0.19 g
  31. 31Uncooked teffCereal Grains and Pasta0.19 g
  32. 32Cooked enriched spinach egg noodlesCereal Grains and Pasta0.19 g
  33. 33TriticaleCereal Grains and Pasta0.19 g
  34. 34Unenriched pasta, with salt, cookedCereal Grains and Pasta0.19 g
  35. 35Cooked fresh plain pastaCereal Grains and Pasta0.19 g
  36. 36Fresh plain pasta, as purchasedCereal Grains and Pasta0.19 g
  37. 37Unenriched pasta, cooked, without saltCereal Grains and Pasta0.19 g
  38. 38Cooked enriched pasta, with added saltCereal Grains and Pasta0.19 g
  39. 39Cooked enriched pasta, no added saltCereal Grains and Pasta0.19 g
  40. 40Dry Japanese soba noodlesCereal Grains and Pasta0.18 g
  41. 41Hard red winter wheatCereal Grains and Pasta0.18 g
  42. 42Dry enriched pastaCereal Grains and Pasta0.18 g
  43. 43Unenriched pasta, dryCereal Grains and Pasta0.18 g
  44. 44Sprouted wheatCereal Grains and Pasta0.18 g
  45. 45Millet flourCereal Grains and Pasta0.18 g
  46. 46Bulgur, cookedCereal Grains and Pasta0.17 g
  47. 47Enriched egg noodles, cooked, with saltCereal Grains and Pasta0.17 g
  48. 48Cooked unenriched egg noodles, with added saltCereal Grains and Pasta0.17 g
  49. 49Cooked enriched egg noodlesCereal Grains and Pasta0.17 g
  50. 50Egg noodles, cooked, without saltCereal Grains and Pasta0.17 g
  51. 51Dry spinach spaghettiCereal Grains and Pasta0.17 g
  52. 52Dry enriched vegetable macaroniCereal Grains and Pasta0.17 g
  53. 53Enriched semolinaCereal Grains and Pasta0.17 g
  54. 54Unenriched semolinaCereal Grains and Pasta0.17 g
  55. 55Cooked homemade eggless pastaCereal Grains and Pasta0.17 g
  56. 56Barley flour or mealCereal Grains and Pasta0.17 g
  57. 57Cooked enriched vegetable macaroniCereal Grains and Pasta0.17 g
  58. 58Bulgur, dryCereal Grains and Pasta0.17 g
  59. 59Spinach spaghetti, cookedCereal Grains and Pasta0.17 g
  60. 60Sorghum grainCereal Grains and Pasta0.17 g
  61. 61White industrial flour, 13% protein, enrichedCereal Grains and Pasta0.17 g
  62. 62Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta0.17 g
  63. 63Dry couscousCereal Grains and Pasta0.16 g
  64. 64Cooked couscousCereal Grains and Pasta0.16 g
  65. 65Enriched white bread flourCereal Grains and Pasta0.16 g
  66. 66Unenriched bread flourCereal Grains and Pasta0.16 g
  67. 67Uncooked quinoaCereal Grains and Pasta0.16 g
  68. 68Pearled barley, rawCereal Grains and Pasta0.16 g
  69. 69Millet, cookedCereal Grains and Pasta0.16 g
  70. 70Dry Japanese somen noodlesCereal Grains and Pasta0.15 g
  71. 71Quinoa, cookedCereal Grains and Pasta0.15 g
  72. 72Soft red winter wheatCereal Grains and Pasta0.15 g
  73. 73Raw milletCereal Grains and Pasta0.15 g
  74. 74BuckwheatCereal Grains and Pasta0.15 g
  75. 75Cooked Japanese somen noodlesCereal Grains and Pasta0.15 g
  76. 76Whole-groat buckwheat flourCereal Grains and Pasta0.15 g
  77. 77Amaranth grain, uncookedCereal Grains and Pasta0.15 g
  78. 78Roasted buckwheat groats, cookedCereal Grains and Pasta0.14 g
  79. 79Bleached enriched all-purpose white wheat flourCereal Grains and Pasta0.14 g
  80. 80Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta0.14 g
  81. 81All-purpose flour, enriched, unbleachedCereal Grains and Pasta0.14 g
  82. 82Unenriched all-purpose white flourCereal Grains and Pasta0.14 g
  83. 83Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta0.14 g
  84. 84Medium rye flourCereal Grains and Pasta0.14 g
  85. 85White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta0.14 g
  86. 86White industrial flour, 11.5% protein, unenrichedCereal Grains and Pasta0.14 g
  87. 87White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta0.14 g
  88. 88Roasted buckwheat groats, dryCereal Grains and Pasta0.13 g
  89. 89Rye grainCereal Grains and Pasta0.13 g
  90. 90White corn grainCereal Grains and Pasta0.13 g
  91. 91Yellow corn grainCereal Grains and Pasta0.13 g
  92. 92Tinkyada brown rice pasta, cookedCereal Grains and Pasta0.13 g
  93. 93Cooked enriched parboiled white riceCereal Grains and Pasta0.13 g
  94. 94Light rye flourCereal Grains and Pasta0.12 g
  95. 95Cooked unenriched parboiled long-grain white riceCereal Grains and Pasta0.12 g
  96. 96Whole grain sorghum flourCereal Grains and Pasta0.12 g
  97. 97White self-rising cornmeal, enrichedCereal Grains and Pasta0.12 g
  98. 98Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta0.12 g
  99. 99Enriched white tortilla flourCereal Grains and Pasta0.12 g
  100. 100White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta0.12 g

More rankings

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.