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Phenylalanine

Essential nutrient
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Phenylalanine Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Egg, white, dried, stabilized, glucose reduced 4.5 3.57 70.8
Soy protein isolate, potassium type 4.5 3.21 71.4
Egg, white, dried, flakes, stabilized, glucose reduced 4.2 3.51 64.7
Egg, white, dried, powder, stabilized, glucose reduced 4.2 3.76 69.3
Soy protein isolate 4.2 3.35 68.8
Egg, white, raw, frozen, pasteurized 4.2 0.48 9.5
Egg substitute, liquid or frozen, fat free 4.1 0.48 10.5
Egg, white, raw, fresh 4.0 0.52 9.6
Egg, white, dried 3.7 3.82 69.0
Seaweed, spirulina, raw 3.1 0.26 6.6
Watercress, raw 2.8 0.11 2.2
Fish, haddock, cooked, dry heat 2.7 0.90 16.6
Soy protein concentrate, produced by acid wash 2.7 3.28 68.8
Soy protein concentrate, produced by alcohol extraction 2.7 3.28 68.8
Fish, haddock, raw 2.7 0.74 13.5
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 2.6 1.50 27.5
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 2.5 1.16 20.7
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw 2.5 1.16 20.7
Seaweed, spirulina, dried 2.5 2.90 65.0
MORI-NU, Tofu, silken, lite extra firm 2.5 0.38 6.5
Beef, New Zealand, imported, chuck eye roll, separable lean only, raw 2.5 1.31 13.2
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw 2.5 1.16 20.6
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 2.5 1.16 20.6
Crustaceans, shrimp, mixed species, canned 2.5 1.00 15.3
Game meat, moose, cooked, roasted 2.5 1.34 16.4
Game meat, moose, raw 2.5 1.02 12.5
Seeds, cottonseed flour, low fat (glandless) 2.4 3.32 81.5
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 2.4 1.49 25.9
Seal, bearded (Oogruk), meat, dried (Alaska Native) 2.4 3.51 53.8
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 2.4 1.57 27.3
Cheese, cottage, lowfat, 1% milkfat 2.4 0.72 13.1
Crustaceans, crab, alaska king, raw 2.4 0.84 13.9
Seal, bearded (Oogruk), meat, partially dried (Alaska Native) 2.3 2.70 40.6
Elk, free range, ground, raw (Shoshone Bannock) 2.3 0.97 15.4
Whale, beluga, meat, dried (Alaska Native) 2.3 3.27 47.3
Pumpkin leaves, raw 2.3 0.19 4.7
Elk, free range, ground, cooked patties (Shoshone Bannock) 2.3 1.43 22.6
Fish, halibut, Atlantic and Pacific, raw 2.3 0.91 14.9
Elk, free range, roast, eye of round, cooked (Shoshone Bannock) 2.3 1.48 24.1
Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw 2.2 1.22 20.2
Fish, halibut, Atlantic and Pacific, cooked, dry heat 2.2 1.11 18.1
Soy sauce made from soy (tamari) 2.2 0.60 12.8
Crustaceans, lobster, northern, raw 2.2 0.77 12.3
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 2.2 1.62 26.4
Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 2.2 1.65 27.0
Crustaceans, lobster, northern, cooked, moist heat 2.2 0.89 14.1
Crustaceans, crab, blue, raw 2.2 0.87 13.7
Crustaceans, crayfish, mixed species, wild, raw 2.2 0.77 12.1
Chicken, broilers or fryers, breast, meat only, cooked, rotisserie, original seasoning 2.2 1.37 17.7
Elk, free range, roast, eye of round, raw (Shoshone Bannock) 2.2 0.98 15.6
MORI-NU, Tofu, silken, lite firm 2.2 0.37 6.0
Crustaceans, crayfish, mixed species, farmed, raw 2.1 0.72 11.2
Crustaceans, crab, queen, cooked, moist heat 2.1 1.15 17.9
Crustaceans, crab, queen, raw 2.1 0.90 14.0
Fish, whitefish, eggs (Alaska Native) 2.1 1.04 19.0
Fish, cod, Pacific, raw (may have been previously frozen) 2.1 0.69 10.7
Crustaceans, crayfish, mixed species, wild, cooked, moist heat 2.1 0.82 12.7
Fish, cod, Pacific, cooked, dry heat (may have been previously frozen) 2.1 0.85 13.1
Fish, tuna, light, canned in water, without salt, drained solids 2.1 1.16 18.2
Fish, rockfish, Pacific, mixed species, raw 2.1 0.90 13.5
Fish, rockfish, Pacific, mixed species, cooked, dry heat 2.1 1.09 16.4
Buffalo, free range, top round steak, cooked (Shoshone Bannock) 2.1 1.46 22.0
Fish, ling, cooked, dry heat 2.1 1.11 17.4
Fish, pike, northern, raw 2.1 0.88 13.8
Crustaceans, crab, dungeness, raw 2.1 0.86 13.9
Crustaceans, crab, dungeness, cooked, moist heat 2.1 1.10 17.8
Crustaceans, crab, blue, canned 2.1 0.83 13.0
Fish, pike, northern, cooked, dry heat 2.1 1.13 17.6
Crustaceans, crab, blue, cooked, moist heat 2.1 0.83 13.0
Fish, cusk, raw 2.1 0.87 13.6
Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled 2.1 1.51 22.9
Fish, sunfish, pumpkin seed, cooked, dry heat 2.1 1.14 17.8
Fish, ling, raw 2.1 0.87 13.6
Fish, sunfish, pumpkin seed, raw 2.1 0.89 13.9
Buffalo, free range, top round steak, raw (Shoshone Bannock) 2.1 0.97 14.5
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.1 1.21 19.0
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.1 1.21 19.0
Fish, mahimahi, cooked, dry heat 2.1 1.09 17.0
Fish, mahimahi, raw 2.1 0.85 13.2
Fish, haddock, smoked 2.1 1.16 18.0
Veal, shank, separable lean only, raw 2.1 0.94 14.2
Ostrich, inside leg, cooked 2.1 1.41 21.7
Fish, cod, Atlantic, cooked, dry heat 2.1 1.05 16.3
Fish, cusk, cooked, dry heat 2.1 1.12 17.4
Fish, cod, Atlantic, raw 2.1 0.82 12.7
Crustaceans, crayfish, mixed species, farmed, cooked, moist heat 2.1 0.87 13.2
Fish, cod, Atlantic, canned, solids and liquid 2.1 1.05 16.3
Fish, whitefish, mixed species, smoked 2.1 1.08 16.7
Fish, cod, Atlantic, dried and salted 2.1 2.90 44.9
Fish, tuna, light, canned in water, drained solids 2.1 0.86 13.3
Fish, tilapia, raw 2.0 0.96 14.9
Crustaceans, crab, alaska king, cooked, moist heat 2.0 0.97 14.7
Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw 2.0 1.13 16.7
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.0 1.21 18.8
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.0 1.21 18.8
Fish, pollock, Alaska, raw (may have been previously frozen) 2.0 0.56 8.8
Fish, burbot, cooked, dry heat 2.0 1.15 17.7
Fish, tuna, yellowfin, fresh, cooked, dry heat 2.0 1.30 20.0
Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 2.0 1.65 25.8
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 2.0 1.55 24.0

Top Recipes With Phenylalanine