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200 Vegetables Highest in Phenylalanine

Ranked by a Common Serving Size
875mg Phenylalanine = 100% RDI
  1. Stirfried Soybean Sprouts
    641mg (73% RDI) in 100 grams
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  2. Cooked Lima Beans
    571mg (65% RDI) in 1 cup
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  3. Canned Lima Beans
    496mg (57% RDI) in 1 cup
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  4. Succotash
    470mg (54% RDI) in 1 cup
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  5. Soybean Sprouts
    449mg (51% RDI) in 1 cup
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  6. Cooked Lentil Sprouts
    434mg (50% RDI) in 100 grams
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  7. Cooked Soybean Sprouts
    390mg (45% RDI) in 1 cup
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  8. Kidney Bean Sprouts
    390mg (45% RDI) in 1 cup
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  9. Lentil Sprouts
    340mg (39% RDI) in 1 cup
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  10. Cooked Green Peas
    317mg (36% RDI) in 1 cup
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  11. Cooked Green Peas (Salted)
    317mg (36% RDI) in 1 cup
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  12. Mashed Sweet Potatoes
    303mg (35% RDI) in 1 cup
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  13. Pea Sprouts
    301mg (34% RDI) in 1 cup
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  14. Peas
    290mg (33% RDI) in 1 cup
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  15. Spirulina
    286mg (33% RDI) in 100 grams
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  16. Boiled Sweet Potatoes
    256mg (29% RDI) in 1 cup, mashed
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  17. Cooked Spinach
    241mg (28% RDI) in 1 cup
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  18. Yellow Sweet Corn
    218mg (25% RDI) in 1 cup
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  19. Hash Browns
    207mg (24% RDI) in 1 cup
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  20. Cooked Swiss Chard
    200mg (23% RDI) in 1 cup, chopped
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  21. Dried Spirulina Seaweed
    194mg (22% RDI) in 1 tablespoon
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  22. Broccoli (Cooked)
    181mg (21% RDI) in 1 cup chopped
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  23. Cooked Podded Peas
    179mg (20% RDI) in 1 cup
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  24. Baked Potatoes (With Skin)
    171mg (20% RDI) in 1 potato medium
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  25. Cooked Snow Peas
    168mg (19% RDI) in 1 cup
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  26. Baked Red Potatoes
    157mg (18% RDI) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
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  27. Asparagus (Cooked)
    148mg (17% RDI) in 1 cup
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  28. Jute Potherb (Molokhiya) (Cooked)
    146mg (17% RDI) in 1 cup
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  29. Palm Hearts (Canned)
    143mg (16% RDI) in 1 cup
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  30. Cooked Collards
    143mg (16% RDI) in 1 cup, chopped
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  31. Cooked Yellow Sweet Corn
    138mg (16% RDI) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
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  32. Cooked Sweet White Corn
    138mg (16% RDI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  33. Green Bell Peppers
    137mg (16% RDI) in 1 cup, chopped
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  34. Bamboo Shoots
    136mg (16% RDI) in 1 cup (1/2 Inch slices)
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  35. Baked Potato (No Skin)
    136mg (16% RDI) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
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  36. Cooked Broccoli Raab
    131mg (15% RDI) in 1 NLEA serving
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  37. Cooked Sweet Potatoes
    130mg (15% RDI) in 1 medium (2 Inch dia, 5 Inch long, raw)
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  38. Cooked Kale
    126mg (14% RDI) in 1 cup, chopped
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  39. Cooked Scotch Kale
    126mg (14% RDI) in 1 cup, chopped
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  40. Canned Asparagus
    123mg (14% RDI) in 1 cup
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  41. Mung Bean Sprouts
    122mg (14% RDI) in 1 cup
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  42. Portobellos (Exposed To Sunlight Or Uv)
    121mg (14% RDI) in 1 cup sliced
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  43. Sun-dried Hot Chile Peppers
    121mg (14% RDI) in 1 cup
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  44. Cooked Hubbard Squash
    119mg (14% RDI) in 1 cup, cubes
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  45. Sweet Potatoes
    118mg (14% RDI) in 1 cup, cubes
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  46. Onion Rings
    117mg (13% RDI) in 1 cup
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  47. Cooked Hawaiin Mountain Yam
    116mg (13% RDI) in 1 cup, cubes
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  48. Brussels Sprouts (Cooked)
    115mg (13% RDI) in 1 cup
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  49. Boiled Potatoes
    113mg (13% RDI) in 1 potato (2-1/2 Inch dia, sphere)
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  50. Sweet White Corn
    110mg (13% RDI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  51. Broccoli
    106mg (12% RDI) in 1 cup chopped
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  52. Pumpkin Leaves (Cooked)
    105mg (12% RDI) in 1 cup
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  53. Baked Russet Potatoes
    104mg (12% RDI) in 100 grams
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  54. Cooked Turnip Greens
    101mg (12% RDI) in 1 cup, chopped
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  55. Asparagus
    101mg (11% RDI) in 1 cup
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  56. Cooked Swamp Cabbage
    100mg (11% RDI) in 1 cup, chopped
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  57. White Button Mushrooms (Stir-fried)
    99mg (11% RDI) in 1 cup sliced
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  58. Cooked Beet Greens
    98mg (11% RDI) in 1 cup (1 Inch pieces)
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  59. Cooked Okra
    98mg (11% RDI) in 1 cup slices
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  60. Cooked Green Cauliflower
    97mg (11% RDI) in 1/5 head
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  61. Cooked Shiitake Mushrooms
    97mg (11% RDI) in 1 cup pieces
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  62. Sauteed Green Bell Peppers
    97mg (11% RDI) in 1 cup chopped
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  63. Oyster Mushrooms
    96mg (11% RDI) in 1 cup sliced
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  64. Scotch Kale
    96mg (11% RDI) in 1 cup, chopped
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  65. Cooked Yam
    94mg (11% RDI) in 1 cup, cubes
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  66. Cooked White Button Mushrooms
    94mg (11% RDI) in 1 cup pieces
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  67. Hubbard Squash
    90mg (10% RDI) in 1 cup, cubes
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  68. Baked Acorn Squash
    90mg (10% RDI) in 1 cup, cubes
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  69. Parsley
    87mg (10% RDI) in 1 cup chopped
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  70. Cooked Scallop Squash
    86mg (10% RDI) in 1 cup, mashed
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  71. Cooked Green Snap Beans
    86mg (10% RDI) in 1 cup
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  72. Cooked Yellow Snap Beans
    86mg (10% RDI) in 1 cup
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  73. Brussels Sprouts (Raw)
    86mg (10% RDI) in 1 cup
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  74. Canned Tomato Paste
    86mg (10% RDI) in 1/4 cup
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  75. Canned Pumpkin
    86mg (10% RDI) in 1 cup
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  76. Taro
    85mg (10% RDI) in 1 cup, sliced
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  77. Canned Tomato Puree
    85mg (10% RDI) in 1 cup
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  78. Vinespinach
    85mg (10% RDI) in 100 grams
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  79. Cremini Mushrooms
    84mg (10% RDI) in 1 cup whole
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  80. Cooked Savoy Cabbage
    84mg (10% RDI) in 1 cup, shredded
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  81. Raw Portabellas (Exposed to Sunlight or UV)
    83mg (10% RDI) in 1 cup diced
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  82. Baked Potatoes
    83mg (9% RDI) in 100 grams
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  83. Cooked Cauliflower
    82mg (9% RDI) in 1 cup
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  84. Cooked Beets
    82mg (9% RDI) in 1 cup
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  85. Canned Mushrooms
    81mg (9% RDI) in 1 cup
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  86. Bamboo Shoots (Canned)
    79mg (9% RDI) in 1 cup (1/8 Inch slices)
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  87. Pak-choi (Bok Choy) (Cooked)
    78mg (9% RDI) in 1 cup, shredded
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  88. Cooked Carrots
    78mg (9% RDI) in 1 cup slices
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  89. Cooked Nopales
    77mg (9% RDI) in 1 cup
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  90. Stewed Tomatoes
    76mg (9% RDI) in 1 cup
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  91. Canned Mung Bean Sprouts
    75mg (9% RDI) in 1 cup
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  92. French Fries
    74mg (8% RDI) in 10 strip
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  93. Cooked Escarole
    74mg (8% RDI) in 1 cup
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  94. Cooked Onions
    74mg (8% RDI) in 1 cup
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  95. Cooked Green Beans (Previously Frozen)
    73mg (8% RDI) in 1 cup
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  96. Cooked Butternut Squash
    72mg (8% RDI) in 1 cup, cubes
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  97. Cooked Winter Squash
    72mg (8% RDI) in 1 cup, cubes
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  98. Swamp Cabbage
    71mg (8% RDI) in 1 cup, chopped
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  99. Laver Seaweed
    71mg (8% RDI) in 10 sheets
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  100. Cauliflower
    70mg (8% RDI) in 1 cup chopped (1/2 Inch pieces)
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  101. Cooked Kohlrabi
    68mg (8% RDI) in 1 cup slices
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  102. Cooked Tomatoes
    67mg (8% RDI) in 1 cup
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  103. Green Cauliflower
    67mg (8% RDI) in 1 cup
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  104. Green Snap Beans (Raw)
    67mg (8% RDI) in 1 cup 1/2 Inch pieces
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  105. Yellow Snap Beans
    67mg (8% RDI) in 1 cup 1/2 Inch pieces
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  106. Cooked Purslane
    67mg (8% RDI) in 1 cup
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  107. Pumpkin Leaves
    67mg (8% RDI) in 1 cup
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  108. Winter Squash
    66mg (8% RDI) in 1 cup, cubes
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  109. Portabella Mushrooms
    65mg (7% RDI) in 1 cup diced
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  110. Okra
    65mg (7% RDI) in 1 cup
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  111. Cooked Acorn Squash
    64mg (7% RDI) in 1 cup, mashed
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  112. Bamboo Shoots (Cooked)
    64mg (7% RDI) in 1 cup (1/2 Inch slices)
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  113. Beets (Raw)
    63mg (7% RDI) in 1 cup
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  114. Dried Ancho Peppers
    61mg (7% RDI) in 1 pepper
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  115. White Button Mushrooms
    60mg (7% RDI) in 1 cup, pieces or slices
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  116. Sweet Red Bell Peppers
    60mg (7% RDI) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
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  117. Sweet Yellow Peppers
    58mg (7% RDI) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
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  118. Cooked Chayote
    58mg (7% RDI) in 1 cup (1 Inch pieces)
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  119. Cooked Crookneck Summer Squash
    58mg (7% RDI) in 1 cup, sliced
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  120. Cooked Summer Squash
    58mg (7% RDI) in 1 cup, sliced
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  121. Cooked Red Cabbage
    57mg (7% RDI) in 1 cup
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  122. Snow Peas
    57mg (6% RDI) in 1 cup, whole
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  123. Cooked Pumpkin
    56mg (6% RDI) in 1 cup, mashed
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  124. Cooked Burdock Root
    56mg (6% RDI) in 1 cup (1 Inch pieces)
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  125. Red Bell Peppers (Cooked)
    56mg (6% RDI) in 1 cup chopped
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  126. Scallop Squash
    55mg (6% RDI) in 1 cup slices
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  127. Butternut Squash
    55mg (6% RDI) in 1 cup, cubes
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  128. Cassava
    54mg (6% RDI) in 1 cup
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  129. Zucchini
    53mg (6% RDI) in 1 cup, chopped
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  130. Kohlrabi
    53mg (6% RDI) in 1 cup
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  131. Pickled Beets
    52mg (6% RDI) in 1 cup slices
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  132. Broccoli Raab (Rapini)
    51mg (6% RDI) in 1 cup chopped
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  133. Turnip Greens
    51mg (6% RDI) in 1 cup, chopped
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  134. Leeks
    49mg (6% RDI) in 1 cup
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  135. Cooked Okra (Previously Frozen)
    49mg (6% RDI) in 1/2 cup slices
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  136. Cooked Cabbage
    48mg (5% RDI) in 1 cup
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  137. Summer Squash
    46mg (5% RDI) in 1 cup, sliced
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  138. Savoy Cabbage
    45mg (5% RDI) in 1 cup, shredded
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  139. Carrots
    44mg (5% RDI) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
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  140. Acorn Squash
    43mg (5% RDI) in 1 cup, cubes
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  141. Nopales
    42mg (5% RDI) in 1 cup, sliced
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  142. Maitake Mushrooms
    42mg (5% RDI) in 1 cup diced
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  143. Crookneck Summer Squash
    42mg (5% RDI) in 1 cup sliced
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  144. Radishes
    42mg (5% RDI) in 1 cup slices
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  145. Tomatoes
    40mg (5% RDI) in 1 cup cherry tomatoes
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  146. Onions
    40mg (5% RDI) in 1 cup, chopped
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  147. Swiss Chard
    40mg (5% RDI) in 1 cup
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  148. Cooked Zucchini
    40mg (5% RDI) in 1 cup, sliced
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  149. Cooked Green Bell Peppers
    39mg (4% RDI) in 1 cup, chopped or strips
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  150. Cooked Red Bell Peppers
    39mg (4% RDI) in 1 cup, strips
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  151. Watercress
    39mg (4% RDI) in 1 cup, chopped
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  152. Spinach
    39mg (4% RDI) in 1 cup
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  153. Green Tomatoes
    38mg (4% RDI) in 1 medium
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  154. Lotus Root
    38mg (4% RDI) in 10 slices (2-1/2 Inch dia)
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  155. Cooked Leeks
    37mg (4% RDI) in 1 leek
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  156. Cooked Spaghetti Squash
    37mg (4% RDI) in 1 cup
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  157. Cooked Taro
    37mg (4% RDI) in 1 cup, sliced
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  158. Cooked Celery
    36mg (4% RDI) in 1 cup, diced
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  159. Sweet Onions
    36mg (4% RDI) in 1 NLEA serving
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  160. Eggplant
    35mg (4% RDI) in 1 cup, cubes
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  161. Yellow Tomatoes
    35mg (4% RDI) in 1 cup, chopped
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  162. Cooked Eggplant
    35mg (4% RDI) in 1 cup (1 Inch cubes)
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  163. Sauerkraut
    33mg (4% RDI) in 1 cup
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  164. Cooked Oriental Radishes
    32mg (4% RDI) in 1 cup, sliced
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  165. Red Cabbage
    32mg (4% RDI) in 1 cup, chopped
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  166. Collards
    31mg (4% RDI) in 1 cup, chopped
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  167. Bok Choy
    31mg (4% RDI) in 1 cup, shredded
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  168. Green Chili Peppers
    31mg (3% RDI) in 1 cup
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  169. Romaine Lettuce
    31mg (3% RDI) in 1 cup shredded
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  170. Butterhead Lettuce
    29mg (3% RDI) in 1 cup, shredded or chopped
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  171. Cabbage
    28mg (3% RDI) in 1 cup, chopped
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  172. Hot Green Chili Peppers
    28mg (3% RDI) in 1 pepper
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  173. Red Chili Peppers
    28mg (3% RDI) in 1 pepper
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  174. Endive
    27mg (3% RDI) in 1 cup
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  175. Spaghetti Squash
    24mg (3% RDI) in 1 cup, cubes
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  176. Oriental Radishes
    23mg (3% RDI) in 1 cup slices
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  177. Turnips
    22mg (3% RDI) in 1 cup, cubes
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  178. Baby Carrots
    22mg (3% RDI) in 1 NLEA serving
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  179. Beet Greens (Raw)
    22mg (3% RDI) in 1 cup
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  180. Cooked Turnips
    22mg (2% RDI) in 1 cup, cubes
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  181. Shiitake Mushrooms
    21mg (2% RDI) in 1 piece whole
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  182. Green Leaf Lettuce
    20mg (2% RDI) in 1 cup shredded
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  183. Cucumber
    20mg (2% RDI) in 1 cup
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  184. Red Leaf Lettuce
    19mg (2% RDI) in 1 cup shredded
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  185. White Icicle Radishes (Daikon)
    18mg (2% RDI) in 1/2 cup slices
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  186. Dried Shiitake Mushrooms
    17mg (2% RDI) in 1 mushroom
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  187. Cooked Lotus Root
    17mg (2% RDI) in 1/2 cup
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  188. Iceberg Lettuce
    17mg (2% RDI) in 1 cup shredded
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  189. Sour Pickled Cucumber
    14mg (2% RDI) in 1 cup
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  190. Radicchio
    14mg (2% RDI) in 1 cup, shredded
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  191. Low Sodium Sour Pickles
    13mg (1% RDI) in 1 cup, chopped or diced
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  192. Celery
    13mg (1% RDI) in 1 stalk, large (11 Inch-12 Inch long)
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  193. Chicory Greens
    12mg (1% RDI) in 1 cup, chopped
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  194. Witloof Chicory
    12mg (1% RDI) in 1 head
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  195. Wakame
    11mg (1% RDI) in 2 tbsp (1/8 cup)
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  196. Spring Onions
    9mg (1% RDI) in 1 medium (4-1/8 Inch long)
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  197. Shallots
    8mg (1% RDI) in 1 tbsp chopped
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  198. Enoki Mushrooms
    8mg (1% RDI) in 1 large
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  199. Sweet Pickled Cucumbers
    7mg (1% RDI) in 1 large Gherkin (3 Inch long)
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  200. Sun-dried Tomatoes
    7mg (1% RDI) in 1 piece
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