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200 Vegetarian Foods Highest in Phenylalanine

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a Common Serving Size
875mg Phenylalanine = 100% RDI
  1. Firm Tofu
    2104mg (240% RDI) in 1 cup
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  2. Boiled Soybeans (Edamame)
    1495mg (171% RDI) in 1 cup
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  3. Uncooked Oats
    1396mg (160% RDI) in 1 cup
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  4. Protein Powder Soy Based
    1331mg (152% RDI) in 1 scoop
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  5. Canned Navy Beans
    1163mg (133% RDI) in 1 cup
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  6. Tofu Prepared With Calcium
    1061mg (121% RDI) in 1 cup
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  7. Boiled Lupin Beans
    1026mg (117% RDI) in 1 cup
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  8. Lupin Beans (Cooked)
    1026mg (117% RDI) in 1 cup
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  9. Cooked Green Soybeans
    1006mg (115% RDI) in 1 cup
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  10. Cooked Large White Beans
    942mg (108% RDI) in 1 cup
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  11. Adzuki Beans
    915mg (105% RDI) in 1 cup
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  12. Boiled Red Kidney Beans
    908mg (104% RDI) in 1 cup
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  13. Pinto Beans (Cooked)
    908mg (104% RDI) in 1 cup
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  14. Kidney Beans
    904mg (103% RDI) in 1 cup
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  15. Cranberry Beans (Roman Beans)
    894mg (102% RDI) in 1 cup
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  16. Buckwheat (Uncooked)
    884mg (101% RDI) in 1 cup
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  17. Lentils (Cooked)
    881mg (101% RDI) in 1 cup
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  18. Canned Baked Beans With Beef
    875mg (100% RDI) in 1 cup
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  19. California Red Kidney Beans
    874mg (100% RDI) in 1 cup
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  20. Cooked Small White Beans
    868mg (99% RDI) in 1 cup
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  21. Mung Beans (Cooked)
    859mg (98% RDI) in 1 cup
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  22. Skim Milk
    858mg (98% RDI) in 16oz glass
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  23. Navy Beans
    857mg (98% RDI) in 1 cup
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  24. Oat Bran
    854mg (98% RDI) in 1 cup
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  25. Low-fat Milk 1%
    849mg (97% RDI) in 16oz glass
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  26. Lima Beans
    844mg (96% RDI) in 1 cup
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  27. Low-fat Milk 2%
    834mg (95% RDI) in 16oz glass
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  28. Cooked Red Kidney Beans
    830mg (95% RDI) in 1 cup
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  29. Black Beans
    824mg (94% RDI) in 1 cup
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  30. Black Turtle Beans
    818mg (93% RDI) in 1 cup
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  31. Granola Homemade
    815mg (93% RDI) in 1 cup
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  32. Cooked Catjang Beans
    812mg (93% RDI) in 1 cup
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  33. Canned Red Kidney Beans
    812mg (93% RDI) in 1 cup
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  34. Great Northern Beans
    798mg (91% RDI) in 1 cup
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  35. Whole Milk
    795mg (91% RDI) in 16oz glass
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  36. Mungo Beans (Cooked)
    792mg (91% RDI) in 1 cup
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  37. Canned Kidney Beans
    791mg (90% RDI) in 1 cup
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  38. Canned Cranberry Beans
    780mg (89% RDI) in 1 cup
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  39. Chickpeas (Garbanzo Beans) (Cooked)
    779mg (89% RDI) in 1 cup
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  40. Black-Eyed Peas (Cowpeas)
    771mg (88% RDI) in 1 cup
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  41. High Fat Milk (3.7% Fat)
    771mg (88% RDI) in 16oz glass
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  42. Non-Fat Yogurt
    767mg (88% RDI) in 1 cup (8 fl oz)
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  43. Edamame
    756mg (86% RDI) in 1 cup
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  44. Split Peas
    753mg (86% RDI) in 1 cup
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  45. Canned Chili With Beans
    748mg (85% RDI) in 1 cup
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  46. Corn Grits Yellow Regular And Quick Enriched Dry
    733mg (84% RDI) in 1 cup
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  47. Baked Beans
    726mg (83% RDI) in 1 cup
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  48. Low-Fat Yogurt
    701mg (80% RDI) in 1 cup (8 fl oz)
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  49. Lowfat Ricotta
    697mg (80% RDI) in 1/2 cup
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  50. Ricotta Cheese
    689mg (79% RDI) in 1/2 cup
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  51. Canned Mature (White) Lima Beans
    684mg (78% RDI) in 1 cup
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  52. Canned Baked Beans
    678mg (78% RDI) in 1 cup
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  53. Nonfat Vanilla Yogurt
    659mg (75% RDI) in 1 cup (8 fl oz)
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  54. Cottage Cheese (Blended)
    652mg (75% RDI) in 4 oz
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  55. Cottage Cheese (Blended With Fruit)
    646mg (74% RDI) in 4 oz
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  56. Stirfried Soybean Sprouts
    641mg (73% RDI) in 100 grams
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  57. Veggie Burgers
    620mg (71% RDI) in 1 pattie
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  58. Lowfat Cottage Cheese (2%)
    614mg (70% RDI) in 4 oz
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  59. Nonfat Cottage Cheese
    606mg (69% RDI) in 4 oz
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  60. Low Fat Fruit Yogurt (With Vitamin D)
    583mg (67% RDI) in 1 cup (8 fl oz)
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  61. Dry-roasted Soybeans
    578mg (66% RDI) in 1oz
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  62. Lowfat Greek Yogurt
    572mg (65% RDI) in 1 container (7 oz)
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  63. Cooked Lima Beans
    571mg (65% RDI) in 1 cup
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  64. Firm Tofu (With Calcium and Magnesium)
    551mg (63% RDI) in 1/2 cup
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  65. Grated Parmesan (Hard)
    546mg (62% RDI) in 1 oz
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  66. Broad Beans (Fava)
    546mg (62% RDI) in 1 cup
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  67. Oats Regular And Quick Not Fortified Dry
    539mg (62% RDI) in 1 cup
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  68. Whole Grain Sorghum Flour
    534mg (61% RDI) in 1 cup
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  69. Kamut Cooked
    516mg (59% RDI) in 1 cup
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  70. Cooked Teff
    512mg (58% RDI) in 1 cup
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  71. Canned Lima Beans
    496mg (57% RDI) in 1 cup
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  72. Gruyere Cheese
    495mg (57% RDI) in 1 oz
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  73. Dried Pumpkin and Squash Seeds
    492mg (56% RDI) in 1 oz
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  74. Uncooked Yellow Cornmeal
    487mg (56% RDI) in 1 cup
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  75. Uncooked Whole-Grain Cornmeal
    487mg (56% RDI) in 1 cup
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  76. Roasted Squash and Pumpkin Seeds (Unsalted)
    486mg (56% RDI) in 1 oz
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  77. Roasted Squash and Pumpkin Seeds (Salted)
    486mg (56% RDI) in 1 oz
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  78. Romano Cheese
    486mg (56% RDI) in 1 oz
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  79. Swiss Cheese
    472mg (54% RDI) in 1 oz
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  80. Succotash
    470mg (54% RDI) in 1 cup
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  81. Plain Yogurt
    463mg (53% RDI) in 1 cup (8 fl oz)
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  82. Soybean Sprouts
    449mg (51% RDI) in 1 cup
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  83. Malted Drink Mix Natural Powder Prepared With Whole Milk
    443mg (51% RDI) in 1 cup (8 fl oz)
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  84. Grated Parmesan
    437mg (50% RDI) in 1 oz
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  85. Cooked Lentil Sprouts
    434mg (50% RDI) in 100 grams
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  86. Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt
    431mg (49% RDI) in 1 cup
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  87. Fontina Cheese
    425mg (49% RDI) in 1 oz
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  88. Lowfat Buttermilk
    419mg (48% RDI) in 1 cup
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  89. Hemp Seeds
    411mg (47% RDI) in 1oz
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  90. Butternuts (Dried)
    410mg (47% RDI) in 1 oz
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  91. Edam Cheese
    407mg (47% RDI) in 1 oz
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  92. Dehydrated Milk
    407mg (46% RDI) in 1/4 cup
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  93. Buttermilk
    407mg (46% RDI) in 1 cup
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  94. Gouda Cheese
    406mg (46% RDI) in 1 oz
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  95. Nonfat Greek Vanilla Yogurt
    404mg (46% RDI) in 1 container (5.3 oz)
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  96. Spinach Egg Noodles (Cooked)
    402mg (46% RDI) in 1 cup
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  97. Malted Drink Mix Chocolate Powder Prepared With Whole Milk
    398mg (45% RDI) in 1 cup (8 fl oz)
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  98. Raw Peanuts
    391mg (45% RDI) in 1 oz
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  99. Cooked Soybean Sprouts
    390mg (45% RDI) in 1 cup
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  100. Kidney Bean Sprouts
    390mg (45% RDI) in 1 cup
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  101. Chocolate Syrup Prepared With Whole Milk
    389mg (44% RDI) in 1 cup (8 fl oz)
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  102. Chocolate-flavor Beverage Mix Powder Prepared With Whole Milk
    388mg (44% RDI) in 1 cup (8 fl oz)
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  103. Strawberry-flavor Beverage Mix Powder Prepared With Whole Milk
    388mg (44% RDI) in 1 cup (8 fl oz)
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  104. Lowfat Chocolate Milk
    388mg (44% RDI) in 1 cup
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  105. Tilsit Cheese
    386mg (44% RDI) in 1 oz
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  106. Unsalted Peanut Butter (Smooth)
    385mg (44% RDI) in 2 tbsp
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  107. Egg Noodles (Cooked)
    384mg (44% RDI) in 1 cup
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  108. Soft Tofu
    383mg (44% RDI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  109. Peanut Butter (Smooth)
    380mg (43% RDI) in 2 tbsp
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  110. Peanut Butter (Chunk Style)
    379mg (43% RDI) in 2 tbsp
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  111. Caraway Cheese
    377mg (43% RDI) in 1 oz
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  112. Port De Salut Cheese
    376mg (43% RDI) in 1 oz
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  113. Hot Cocoa
    375mg (43% RDI) in 1 cup
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  114. Cooked Pasta (Unenriched)
    368mg (42% RDI) in 1 cup spaghetti not packed
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  115. Monterey Cheese
    366mg (42% RDI) in 1 oz
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  116. Provolone Cheese
    366mg (42% RDI) in 1 oz
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  117. Low Fat Provolone
    366mg (42% RDI) in 1 oz
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  118. Eggnog-flavor Mix Powder Prepared With Whole Milk
    362mg (41% RDI) in 1 cup (8 fl oz)
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  119. Mozzarella (Lowfat)
    360mg (41% RDI) in 1 oz
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  120. Egg White Powder
    359mg (41% RDI) in 1 tbsp
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  121. Carob-flavor Beverage Mix Powder Prepared With Whole Milk
    358mg (41% RDI) in 1 cup (8 fl oz)
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  122. Lowfat Greek Strawberry Yogurt
    357mg (41% RDI) in 1 container (5.3 oz)
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  123. Nonfat Greek Strawberry Yogurt
    357mg (41% RDI) in 1 container (5.3 oz)
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  124. Processed Swiss Cheese
    357mg (41% RDI) in 1 oz
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  125. Colby Cheese
    355mg (41% RDI) in 1 oz
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  126. Sharp Cheddar Cheese
    353mg (40% RDI) in 1 slice (1 oz)
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  127. Muenster Cheese
    352mg (40% RDI) in 1 oz
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  128. Brick Cheese
    350mg (40% RDI) in 1 oz
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  129. Chesire Cheese
    350mg (40% RDI) in 1 oz
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  130. Egg Omelet
    349mg (40% RDI) in 1 large
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  131. Whole Wheat Pasta
    349mg (40% RDI) in 1 cup spaghetti not packed
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  132. Dry Roasted Peanuts
    348mg (40% RDI) in 1 oz
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  133. Hard Goat Cheese
    345mg (39% RDI) in 1 oz
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  134. Quinoa Cooked
    342mg (39% RDI) in 1 cup
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  135. Cooked Japanese Somen
    341mg (39% RDI) in 1 cup
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  136. Lentil Sprouts
    340mg (39% RDI) in 1 cup
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  137. Eggs (Raw)
    340mg (39% RDI) in 1 large
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  138. Cooked Oat Bran
    339mg (39% RDI) in 1 cup
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  139. Fried Eggs
    339mg (39% RDI) in 1 large
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  140. Poached Eggs
    339mg (39% RDI) in 1 large
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  141. Mexican Blend Cheese
    336mg (38% RDI) in 1/4 cup shredded
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  142. Lowfat Cheddar Cheese
    335mg (38% RDI) in 1 oz
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  143. Low-sodium Cheddar Cheese
    335mg (38% RDI) in 1 oz
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  144. Hard Boiled Eggs
    334mg (38% RDI) in 1 large
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  145. Cooked Oatmeal
    332mg (38% RDI) in 1 cup
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  146. Toasted Wheat Germ
    332mg (38% RDI) in 1 oz
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  147. Brie Cheese
    329mg (38% RDI) in 1 oz
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  148. Dried Sunflower Seeds
    327mg (37% RDI) in 1 oz
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  149. Scrambled Eggs
    326mg (37% RDI) in 1 large
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  150. Dry Roasted Pistachio Nuts
    324mg (37% RDI) in 1 oz (49 kernels)
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  151. Cooked Millet
    322mg (37% RDI) in 1 cup
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  152. Soy Protein Powder (Isolate)
    322mg (37% RDI) in 1 tblsp
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  153. Almonds
    321mg (37% RDI) in 1 oz (23 whole kernels)
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  154. Mozzarella (Hard)
    320mg (37% RDI) in 1 oz
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  155. Cooked Wild Rice
    320mg (37% RDI) in 1 cup
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  156. Dry Roasted Almonds
    319mg (36% RDI) in 1 oz (22 whole kernels)
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  157. Cooked Green Peas
    317mg (36% RDI) in 1 cup
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  158. Cooked Green Peas (Salted)
    317mg (36% RDI) in 1 cup
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  159. American Cheese Spread
    317mg (36% RDI) in 1 slice
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  160. Camambert
    314mg (36% RDI) in 1 oz
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  161. Black Walnuts (Dried)
    311mg (36% RDI) in 1 oz
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  162. Pistachio Nuts
    310mg (35% RDI) in 1 oz (49 kernels)
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  163. Blue Cheese
    309mg (35% RDI) in 1 oz
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  164. Mozzarella (Hard And Lowfat)
    308mg (35% RDI) in 1 oz
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  165. Cheddar Cheese
    305mg (35% RDI) in 1 oz
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  166. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    304mg (35% RDI) in 1 cup, cooked
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  167. Mashed Sweet Potatoes
    303mg (35% RDI) in 1 cup
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  168. Pea Sprouts
    301mg (34% RDI) in 1 cup
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  169. Coffee Substitute Cereal Grain Beverage Powder Prepared With Whole Milk
    296mg (34% RDI) in 6 fl oz
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  170. Queso Chihuahua
    295mg (34% RDI) in 1 oz
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  171. Roquefort
    291mg (33% RDI) in 1 oz
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  172. Peas
    290mg (33% RDI) in 1 cup
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  173. Cooked Couscous
    289mg (33% RDI) in 1 cup, cooked
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  174. Chia Seeds
    289mg (33% RDI) in 1 oz
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  175. Mozzarella
    287mg (33% RDI) in 1 oz
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  176. Cooked Blackeyed Peas
    287mg (33% RDI) in 1 cup
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  177. Spirulina
    286mg (33% RDI) in 100 grams
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  178. Meal Supplement Drink Canned Peanut Flavor
    284mg (33% RDI) in 1 cup
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  179. Dry-Roasted Mixed Nuts (Salted)
    284mg (32% RDI) in 1 oz
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  180. Cold Pack American Cheese
    284mg (32% RDI) in 1 oz
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  181. Dry Roasted Sunflower Seeds
    282mg (32% RDI) in 1 oz
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  182. Dry Roasted Sunflower Seeds (With Salt)
    282mg (32% RDI) in 1 oz
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  183. Vanilla Soy Milk
    275mg (31% RDI) in 1 cup
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  184. Flax Seeds
    272mg (31% RDI) in 1oz
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  185. Cashews (Raw)
    270mg (31% RDI) in 1 oz
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  186. Brown Rice
    269mg (31% RDI) in 1 cup
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  187. Sesame Butter (Tahini)
    268mg (31% RDI) in 1 oz
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  188. Processed American Cheese (With Vitamin D)
    267mg (30% RDI) in 1 oz
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  189. Cooked Bulgur
    264mg (30% RDI) in 1 cup
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  190. Roasted Squash and Pumpkin Seeds (With Shells)
    262mg (30% RDI) in 1 oz (85 seeds)
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  191. Cashew Butter
    258mg (29% RDI) in 1 oz
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  192. Farina Enriched Assorted Brands Including Cream Of Wheat Quick (1-3 Minutes) Cooked With Wat
    257mg (29% RDI) in 1 cup
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  193. Boiled Sweet Potatoes
    256mg (29% RDI) in 1 cup, mashed
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  194. Sesame Seeds (Toasted)
    255mg (29% RDI) in 1 oz
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  195. Farina Enriched Cooked With Water Without Salt
    254mg (29% RDI) in 1 cup
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  196. Oil Roasted Cashews
    250mg (29% RDI) in 1 oz (18 kernels)
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  197. Florida Avocados
    248mg (28% RDI) in 1 cup, pureed
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  198. Japanese Soba Noodles (Buckwheat)
    247mg (28% RDI) in 1 cup
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  199. Farina Enriched Cooked With Water With Salt
    247mg (28% RDI) in 1 cup
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  200. Cooked Spinach
    241mg (28% RDI) in 1 cup
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