Alanine
A non-essential amino acid that helps fuel the body.
What is Alanine?
Alanine is a non-essential amino acid, meaning the body can make it as needed. It plays a central role in the glucose–alanine cycle, shuttling nitrogen from muscle to the liver, where it can be turned into glucose for energy during exercise and fasting.
Health benefits of Alanine
- Helps the liver produce glucose for steady energy
- Carries nitrogen safely from muscle to the liver
- Supports blood-sugar balance during fasting and exercise
- A building block for many body proteins
Top food sources of Alanine
See full rankingMeat, fish, poultry, eggs, dairy and legumes; also made within the body. Values shown per 100 g.
Gelatins, dry powder, unsweetened
8,009 mg
Snacks, pork skins, plain
5,811 mg
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C
5,790 mg
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium
5,790 mg
Snacks, pork skins, barbecue-flavor
5,472 mg
Egg, white, dried, powder, glucose reduced
5,313 mg
Egg, white, dried, flakes, glucose reduced
4,960 mg
Seal, bearded (Oogruk), meat, dried (Alaska Native)
4,725 mg
Egg, white, dried
4,684 mg
Seaweed, spirulina, dried
4,515 mg
Whale, beluga, meat, dried (Alaska Native)
4,268 mg
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO
3,800 mg
How much Alanine do you need?
There is no Daily Value and no specific intake target — the body makes alanine itself, and protein foods supply plenty.
Alanine deficiency
There is no dietary requirement because the body synthesizes alanine; deficiency is essentially not a concern.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Alanine do?
Alanine is a non-essential amino acid, meaning the body can make it as needed. It plays a central role in the glucose–alanine cycle, shuttling nitrogen from muscle to the liver, where it can be turned into glucose for energy during exercise and fasting.
How much Alanine do I need per day?
There is no Daily Value and no specific intake target — the body makes alanine itself, and protein foods supply plenty.
Which foods are highest in Alanine?
Per 100 g, some of the richest sources are Gelatins, dry powder, unsweetened, Snacks, pork skins, plain, Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C, Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium, Snacks, pork skins, barbecue-flavor.
What happens if I don't get enough Alanine?
There is no dietary requirement because the body synthesizes alanine; deficiency is essentially not a concern.