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Nutrient Ranking Tool

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60 Nuts and Seeds Highest in Phenylalanine

Ranked by a Common Serving Size
875mg Phenylalanine = 100% RDI
  1. Dried Pumpkin and Squash Seeds
    492mg (56% RDI) in 1 oz
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  2. Roasted Squash and Pumpkin Seeds (Unsalted)
    486mg (56% RDI) in 1 oz
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  3. Roasted Squash and Pumpkin Seeds (Salted)
    486mg (56% RDI) in 1 oz
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  4. Hemp Seeds
    411mg (47% RDI) in 1oz
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  5. Butternuts (Dried)
    410mg (47% RDI) in 1 oz
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  6. Dry Roasted Peanuts
    348mg (40% RDI) in 1 oz
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  7. Dried Sunflower Seeds
    327mg (37% RDI) in 1 oz
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  8. Dry Roasted Pistachio Nuts
    324mg (37% RDI) in 1 oz (49 kernels)
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  9. Almonds
    321mg (37% RDI) in 1 oz (23 whole kernels)
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  10. Dry Roasted Almonds
    319mg (36% RDI) in 1 oz (22 whole kernels)
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  11. Black Walnuts (Dried)
    311mg (36% RDI) in 1 oz
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  12. Pistachio Nuts
    310mg (35% RDI) in 1 oz (49 kernels)
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  13. Chia Seeds
    289mg (33% RDI) in 1 oz
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  14. Dry-Roasted Mixed Nuts (Salted)
    284mg (32% RDI) in 1 oz
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  15. Dry Roasted Sunflower Seeds
    282mg (32% RDI) in 1 oz
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  16. Dry Roasted Sunflower Seeds (With Salt)
    282mg (32% RDI) in 1 oz
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  17. Flax Seeds
    272mg (31% RDI) in 1oz
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  18. Cashews (Raw)
    270mg (31% RDI) in 1 oz
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  19. Sesame Butter (Tahini)
    268mg (31% RDI) in 1 oz
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  20. Roasted Squash and Pumpkin Seeds (With Shells)
    262mg (30% RDI) in 1 oz (85 seeds)
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  21. Cashew Butter
    258mg (29% RDI) in 1 oz
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  22. Sesame Seeds (Toasted)
    255mg (29% RDI) in 1 oz
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  23. Oil Roasted Cashews
    250mg (29% RDI) in 1 oz (18 kernels)
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  24. Coconut Milk
    231mg (26% RDI) in 1 cup
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  25. Safflower Seeds
    229mg (26% RDI) in 1 oz
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  26. Dry-roasted Cashews
    225mg (26% RDI) in 1 oz
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  27. Dried Lotus Seeds
    218mg (25% RDI) in 1 oz (42 medium seeds)
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  28. Dried Hickorynuts
    202mg (23% RDI) in 1 oz
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  29. Walnuts
    202mg (23% RDI) in 1 oz (14 halves)
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  30. Dry Roasted Hazelnuts
    189mg (22% RDI) in 1 oz
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  31. Macadamia Nuts
    189mg (22% RDI) in 1 oz (10-12 kernels)
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  32. Hazelnuts
    188mg (22% RDI) in 1 oz (21 whole kernels)
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  33. Dry Roasted Macadamia Nuts
    186mg (21% RDI) in 1 oz (10-12 kernels)
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  34. Almond Butter
    184mg (21% RDI) in 1 tbsp
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  35. Brazilnuts
    181mg (21% RDI) in 1 oz (6 kernels)
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  36. Breadfruit Nuts (Seeds)
    162mg (19% RDI) in 1 oz
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  37. Pine Nuts (Dried)
    149mg (17% RDI) in 1 oz (167 kernels)
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  38. Dried Pilinuts
    141mg (16% RDI) in 1 oz (15 kernels)
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  39. Shredded Coconut Meat
    136mg (16% RDI) in 1 cup, shredded
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  40. Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type)
    135mg (15% RDI) in 1 tbsp
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  41. Dried Pine Nuts
    126mg (14% RDI) in 1 oz
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  42. Dry Roasted Pecans
    125mg (14% RDI) in 1 oz
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  43. Pecans
    121mg (14% RDI) in 1 oz (19 halves)
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  44. Dried Ginkgo Nuts
    116mg (13% RDI) in 1 oz
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  45. Roasted Chestnuts
    113mg (13% RDI) in 10 kernels
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  46. Acorns (Dried)
    101mg (11% RDI) in 1 oz
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  47. Dried Coconut (Unsweetened)
    99mg (11% RDI) in 1 oz
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  48. Coconut Water
    89mg (10% RDI) in 1 cup
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  49. Dried Chinese Chestnuts
    88mg (10% RDI) in 1 oz
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  50. Dried Coconut
    76mg (9% RDI) in 1 oz
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  51. Dried Beechnuts
    74mg (9% RDI) in 1 oz
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  52. Lotus Seeds
    59mg (7% RDI) in 1 oz
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  53. Dried Japanese Chestnuts
    58mg (7% RDI) in 1 oz
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  54. Roasted Chinese Chestnuts
    58mg (7% RDI) in 1 oz
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  55. Chinese Chestnuts
    54mg (6% RDI) in 1 oz
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  56. Ginko Nuts
    49mg (6% RDI) in 1 oz
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  57. Boiled Chinese Chestnuts
    37mg (4% RDI) in 1 oz
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  58. Boiled Chestnuts
    24mg (3% RDI) in 1 oz
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  59. Chestnuts
    20mg (2% RDI) in 1 oz
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  60. Boiled Japanese Chestnuts
    9mg (1% RDI) in 1 oz
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