Vegan foods high in Choline

The 550 mg Daily Value for choline is a target, not a ceiling. Your body produces some choline on its own, but not enough to cover all its work: building cell membranes, making a neurotransmitter called acetylcholine, and moving fat through your liver. Food closes the gap.

Choline clusters in animal products (eggs, beef, fish, and milk) because animals build it into their cell structures. Plant foods contain it too, but in smaller amounts. The ranking shows absolute numbers only; whether you hit the Daily Value depends on portion sizes you choose, not just which foods you pick.

On a vegetarian diet, soya, quinoa, and Brussels sprouts become your main sources; eggs add a shortcut if you eat them. Vegan diets rely more heavily on soya and grains, which hold choline but less densely than eggs or meat. Fortified plant milks and nutritional yeast fill gaps some people find hard to close through whole foods alone.

FDA daily value: 550 mg

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Showing 1–50 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
1	Salad dressing, french, commercial, regular	Fats and Oils	406.00 mg	74%	CNF
2	Oil, soybean lecithin	Fats and Oils	350.00 mg	64%	USDA_SR
3	Vegetable oil, soybean lecithin	Fats and Oils	350.00 mg	64%	CNF
4	Beverages, Protein powder soy based	Beverages	312.90 mg	57%	USDA_SR
5	Plant-based beverage, protein powder, soy based, powder	Beverages	312.90 mg	57%	CNF
6	Beverages, chocolate powder, no sugar added	Beverages	266.90 mg	49%	USDA_SR
7	Beverage mix, chocolate flavour, powder, no added sugar	Beverages	266.90 mg	49%	CNF
8	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	266.90 mg	49%	CNF
9	Mushrooms, shiitake, dried	Vegetables and Vegetable Products	201.70 mg	37%	USDA_SR
10	Mushroom, shiitake, dried	Vegetables and Vegetable Products	201.70 mg	37%	CNF
11	Soy flour, low-fat	Legumes and Legume Products	191.70 mg	35%	USDA_SR
12	Soy flour, low fat	Legumes and Legume Products	191.70 mg	35%	CNF
13	Soy protein isolate, potassium type	Legumes and Legume Products	190.90 mg	35%	USDA_SR
14	Soy protein isolate	Legumes and Legume Products	190.90 mg	35%	USDA_SR
15	Soy protein isolate (prepared with sodium)	Legumes and Legume Products	190.90 mg	35%	CNF
16	Soy flour, full-fat, raw	Legumes and Legume Products	190.60 mg	35%	USDA_SR
17	Soy flour, full-fat, raw	Legumes and Legume Products	190.60 mg	35%	CNF
18	Beverages, nutritional shake mix, high protein, powder	Beverages	179.70 mg	33%	USDA_SR
19	Beverages, high protein powder	Beverages	179.70 mg	33%	CNF
20	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	178.60 mg	32%	USDA_SR
21	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	178.60 mg	32%	CNF
22	Vermicelli, made from soy	Legumes and Legume Products	177.00 mg	32%	USDA_SR
23	Vermicelli, made from soy, dry	Legumes and Legume Products	177.00 mg	32%	CNF
24	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	175.60 mg	32%	USDA_SR
25	Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A	Beverages	175.60 mg	32%	CNF
26	Peas, green, split, mature seeds, raw	Legumes and Legume Products	156.90 mg	29%	USDA_SR
27	Instant breakfast, powder, chocolate	Beverages	148.40 mg	27%	CNF
28	Bacon bits, meatless	Legumes and Legume Products	134.80 mg	25%	USDA_SR
29	Meatless, bacon bits	Legumes and Legume Products	134.80 mg	25%	CNF
30	Cake, chocolate, prepared from recipe without frosting	Baked Products	128.40 mg	23%	USDA_SR
31	Cake, chocolate, homemade, without icing (frosting)	Baked Products	128.40 mg	23%	CNF
32	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	Beverages	128.30 mg	23%	USDA_SR
33	Soybeans, mature seeds, roasted, salted	Legumes and Legume Products	124.30 mg	23%	USDA_SR
34	Soybean kernels, roasted, salted	Legumes and Legume Products	124.30 mg	23%	CNF
35	Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder	Baby Foods	124.00 mg	23%	USDA_SR
36	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder	Baby Foods	123.00 mg	22%	USDA_SR
37	Infant formula, GERBER, GOOD START, PROTECT PLUS, powder	Baby Foods	123.00 mg	22%	USDA_SR
38	Spices, mustard seed, ground	Spices and Herbs	122.70 mg	22%	USDA_SR
39	Spices, mustard seed, yellow	Spices and Herbs	122.70 mg	22%	CNF
40	Celery flakes, dried	Vegetables and Vegetable Products	122.30 mg	22%	CNF
41	Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	122.00 mg	22%	USDA_SR
42	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	122.00 mg	22%	USDA_SR
43	Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted	Baby Foods	122.00 mg	22%	USDA_SR
44	Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted	Baby Foods	122.00 mg	22%	USDA_SR
45	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder	Baby Foods	122.00 mg	22%	USDA_SR
46	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	121.00 mg	22%	USDA_SR
47	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder	Baby Foods	121.00 mg	22%	USDA_SR
48	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder	Baby Foods	121.00 mg	22%	USDA_SR
49	Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted	Baby Foods	120.00 mg	22%	USDA_SR
50	Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted	Baby Foods	120.00 mg	22%	USDA_SR

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Vegan foods high in Choline

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