Phenylalanine in Vegan Foods

List of vegan foods with a high phenylalanine content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Soy protein isolate 4.59g 104.3%
2 Soy protein concentrate 3.28g 74.5%
3 Soy-based protein powder 2.96g 67.3%
4 Sunflower seed flour 2.47g 56.1%
5 Soy meal 2.35g 53.4%
6 Pumpkin seed 1.73g 39.3%
7 Sesame flour 1.63g 37%
8 Hemp seed 1.45g 33%
9 Butternuts 1.44g 32.7%
10 Peanuts 1.38g 31.4%
11 Roasted peanuts 1.23g 28%
12 Sugar substitute (aspartame) 1.19g 27%
13 Mustard seed 1.17g 26.6%
14 Sunflower seeds 1.17g 26.6%
15 Dry roasted pistachio nuts 1.14g 25.9%
16 Almonds 1.13g 25.7%
17 Roasted almonds 1.12g 25.5%
18 Chickpeas 1.1g 25%
19 Black walnuts 1.09g 24.8%
20 Roe (fish eggs) 1.09g 24.8%
21 Pistachio nuts 1.09g 24.8%
22 Fenugreek seed 1.09g 24.8%
23 Chia seeds 1.02g 23.2%
24 Dry roasted sunflower seeds 0.99g 22.5%
25 Flaxseed 0.96g 21.8%
26 Cashew nuts 0.95g 21.6%
27 Sesame seeds 0.94g 21.4%
28 Oat bran 0.91g 20.7%
29 Toasted sesame seeds 0.9g 20.5%
30 Tempeh 0.89g 20.2%
31 Soy beans 0.87g 19.8%
32 Caraway seed 0.87g 19.8%
33 Roasted cashews 0.79g 18%
34 Poppy seeds 0.76g 17.3%
35 Walnuts 0.71g 16.1%
36 Whole-wheat flour 0.68g 15.5%
37 Millet flour 0.68g 15.5%
38 Dill seed 0.67g 15.2%
39 Dry roasted hazelnuts 0.67g 15.2%
40 Macadamia nuts 0.67g 15.2%
41 Hazelnuts 0.66g 15%
42 Bread crumbs 0.66g 15%
43 Dry roasted macadamias 0.65g 14.8%
44 Fennel seed 0.65g 14.8%
45 Triticale flour 0.64g 14.5%
46 Soy bean sprouts 0.64g 14.5%
47 Brazil nuts 0.64g 14.5%
48 Rice bran 0.64g 14.5%
49 Lupin beans 0.62g 14.1%
50 Wheat bran 0.6g 13.6%
51 Barley flour 0.59g 13.4%
52 Sisymbrium seeds 0.58g 13.2%
53 Pigeon peas 0.58g 13.2%
54 Soy sauce (tamari) 0.53g 12%
55 Pinto beans 0.53g 12%
56 Turmeric 0.53g 12%
57 Pine nuts 0.52g 11.8%
58 Raw buckwheat 0.52g 11.8%
59 Wheat flour 0.52g 11.8%
60 Oat bran bread 0.52g 11.8%
61 Kidney beans 0.51g 11.6%
62 Pili nuts 0.5g 11.4%
63 Buckwheat flour 0.5g 11.4%
64 Pink beans 0.49g 11.1%
65 Edamame 0.49g 11.1%
66 Extra-firm tofu 0.48g 10.9%
67 Black beans 0.48g 10.9%
68 Cooked chickpeas 0.48g 10.9%
69 Navy beans 0.47g 10.7%
70 Cowpeas 0.45g 10.2%
71 Oregano 0.45g 10.2%
72 Pita bread 0.45g 10.2%
73 Black pepper 0.45g 10.2%
74 Rye flour 0.45g 10.2%
75 Lentils 0.45g 10.2%
76 Lentil sprouts 0.44g 10%
77 Whole grain sorghum flour 0.44g 10%
78 Rice bran bread 0.44g 10%
79 Firm tofu 0.44g 10%
80 Pecans 0.43g 9.8%
81 Mung beans 0.43g 9.8%
82 Wheat bran bread 0.42g 9.5%
83 Hotdog 0.42g 9.5%
84 Oatmeal bread 0.41g 9.3%
85 Rye bread 0.41g 9.3%
86 Rye crispbread 0.4g 9.1%
87 Adzuki beans 0.4g 9.1%
88 Tofu 0.4g 9.1%
89 Crackers 0.4g 9.1%
90 Multigrain bread 0.39g 8.9%
91 Peas 0.38g 8.6%
92 Brown rice flour 0.37g 8.4%
93 Chili powder 0.37g 8.4%
94 Wheat sprouts 0.35g 8%
95 Dried coconut meat 0.35g 8%
96 Whole grain corn flour 0.34g 7.7%
97 Lima beans 0.34g 7.7%
98 Chili pepper 0.33g 7.5%
99 Fava beans 0.32g 7.3%
100 Rice flour 0.32g 7.3%
101 Potato starch 0.32g 7.3%
102 Ground ginger 0.31g 7%
103 Whole wheat pasta 0.3g 6.8%
104 Pasta 0.3g 6.8%
105 Oatmeal 0.3g 6.8%
106 Tortilla 0.29g 6.6%
107 Spirulina 0.29g 6.6%
108 Laver 0.27g 6.1%
109 Goji berries 0.27g 6.1%
110 Kit Kat wafer bar 0.27g 6.1%
111 Pinto beans sprouts 0.27g 6.1%
112 Beechnuts 0.26g 5.9%
113 Homemade pasta 0.26g 5.9%
114 Pancakes 0.26g 5.9%
115 Pea sprouts 0.25g 5.7%
116 Egg noodles 0.24g 5.5%
117 Clove 0.23g 5.2%
118 Broad beans (raw) 0.23g 5.2%
119 Barley malt flour 0.23g 5.2%
120 Soba 0.22g 5%
121 Kidney bean sprouts 0.21g 4.8%
122 Lotus seeds 0.21g 4.8%
123 Caramel 0.21g 4.8%
124 Chocolate cake 0.2g 4.5%
125 Teff 0.2g 4.5%
126 Dried bananas 0.2g 4.5%
127 Green peas 0.2g 4.5%
128 Broad beans 0.2g 4.5%
129 Wild rice 0.2g 4.5%
130 Peppermint 0.19g 4.3%
131 Quinoa 0.19g 4.3%
132 Millet 0.19g 4.3%
133 Couscous 0.18g 4.1%
134 Garlic 0.18g 4.1%
135 Gluten-free brown rice pasta 0.17g 3.9%
136 Pumpkin leaves 0.17g 3.9%
137 Coconut meat 0.17g 3.9%
138 Rosemary 0.17g 3.9%
139 Spearmint 0.17g 3.9%
140 Lamb's quarters 0.17g 3.9%
141 Canned green peas 0.16g 3.6%
142 Mustard 0.16g 3.6%
143 Cooked sweet corn 0.16g 3.6%
144 Cooked rapini 0.15g 3.4%
145 Parboiled rice 0.15g 3.4%
146 Enoki mushrooms 0.15g 3.4%
147 Sweet corn 0.15g 3.4%
148 Cinnamon 0.15g 3.4%
149 Bulgur 0.15g 3.4%
150 Parsley 0.15g 3.4%
151 Long-grain white rice 0.14g 3.2%
152 Chocolate coated marshmallow 0.14g 3.2%
153 Yardlong beans 0.14g 3.2%
154 Cooked spinach 0.13g 3%
155 Buckwheat 0.13g 3%
156 Amaranth leaves 0.13g 3%
157 Long-grain brown rice 0.13g 3%
158 Basil 0.13g 3%
159 Gluten-free corn pasta 0.13g 3%
160 Spinach 0.13g 3%
161 Rapini 0.13g 3%
162 Pearl barley 0.13g 3%
163 Medium-grain white rice 0.13g 3%
164 Short-grain white rice 0.13g 3%
165 Medium-grain brown rice 0.12g 2.7%
166 Broccoli 0.12g 2.7%
167 French fried potatoes 0.12g 2.7%
168 Mung bean sprouts 0.12g 2.7%
169 Cooked broccoli 0.12g 2.7%
170 Coconut milk 0.12g 2.7%
171 Dock 0.11g 2.5%
172 Wakame 0.11g 2.5%
173 Oyster mushrooms 0.11g 2.5%
174 Swiss chard 0.11g 2.5%
175 Glutinous rice 0.11g 2.5%
176 Canned corn 0.11g 2.5%
177 Chives 0.11g 2.5%
178 Portabella mushrooms 0.1g 2.3%
179 Brussels sprouts 0.1g 2.3%
180 Hearts of palm 0.1g 2.3%
181 Avocado 0.1g 2.3%
182 Brown mushrooms 0.1g 2.3%
183 Rice noodles 0.1g 2.3%
184 Turnip greens 0.09g 2%
185 Green bell peppers 0.09g 2%
186 White mushrooms (cooked) 0.09g 2%
187 Raw sweet potato 0.09g 2%
188 Collard greens 0.09g 2%
189 Potatoes 0.09g 2%
190 White mushrooms 0.09g 2%
191 Mashed potatoes (milk and butter added) 0.08g 1.8%
192 Cooked asparagus 0.08g 1.8%
193 Raw potatoes 0.08g 1.8%
194 Shallots 0.08g 1.8%
195 Sweet potato 0.08g 1.8%
196 Boiled potatoes 0.08g 1.8%
197 Cooked collard greens 0.08g 1.8%
198 Asparagus 0.08g 1.8%
199 Cooked brussels sprouts 0.07g 1.6%
200 Chestnuts 0.07g 1.6%