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 551–600 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
551	Beans, lima (fordhook), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	36.30 mg	7%	CNF
552	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	36.30 mg	7%	CNF
553	Beans, lima (fordhook), frozen, boiled, drained	Vegetables and Vegetable Products	36.30 mg	7%	CNF
554	Waterchestnuts, chinese, (matai), raw	Vegetables and Vegetable Products	36.20 mg	7%	USDA_SR
555	Waterchestnuts, Chinese, raw	Vegetables and Vegetable Products	36.20 mg	7%	CNF
556	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	36.00 mg	7%	USDA_SR
557	Candies, HERSHEYS, PAYDAY Bar	Sweets	35.60 mg	6%	USDA_SR
558	Beans, pinto, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	35.30 mg	6%	USDA_SR
559	Dandelion greens, raw	Vegetables and Vegetable Products	35.30 mg	6%	USDA_SR
560	Beans, pinto, boiled	Legumes and Legume Products	35.30 mg	6%	CNF
561	Dandelion greens, raw	Vegetables and Vegetable Products	35.30 mg	6%	CNF
562	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	35.20 mg	6%	USDA_SR
563	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	35.20 mg	6%	USDA_SR
564	Restaurant, Latino, black bean soup	Restaurant Foods	35.20 mg	6%	USDA_SR
565	Soup, black bean, ready-to-serve	Soups, Sauces and Gravies	35.20 mg	6%	CNF
566	Beans, white, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	35.10 mg	6%	USDA_SR
567	Beans, white, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	35.10 mg	6%	USDA_SR
568	Beans, white, boiled, salted	Legumes and Legume Products	35.10 mg	6%	CNF
569	Beans, white, boiled	Legumes and Legume Products	35.10 mg	6%	CNF
570	Wild rice, raw	Cereal Grains and Pasta	35.00 mg	6%	USDA_SR
571	Grains, rice, wild, dry	Cereals, Grains and Pasta	35.00 mg	6%	CNF
572	Beans, baked, canned, with franks	Legumes and Legume Products	34.90 mg	6%	USDA_SR
573	Beans, kidney, all types, mature seeds, canned	Legumes and Legume Products	34.90 mg	6%	USDA_SR
574	Snacks, potato sticks	Snacks	34.90 mg	6%	USDA_SR
575	Candies, NESTLE, BABY RUTH Bar	Sweets	34.90 mg	6%	USDA_SR
576	Snacks, potato sticks	Snacks	34.90 mg	6%	CNF
577	Candies, bars, Baby Ruth	Sweets	34.90 mg	6%	CNF
578	Beans, kidney, all types, canned, solids and liquid	Legumes and Legume Products	34.90 mg	6%	CNF
579	Beans, baked, canned, with wieners	Legumes and Legume Products	34.90 mg	6%	CNF
580	McDONALD'S, RANCH SNACK WRAP, Grilled	Fast Foods	34.60 mg	6%	USDA_SR
581	Soy sauce (made with hydrolyzed vegetable protein), reduced sodium	Legumes and Legume Products	34.50 mg	6%	CNF
582	Artichokes, (globe or french), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	34.40 mg	6%	USDA_SR
583	Artichokes, (globe or french), raw	Vegetables and Vegetable Products	34.40 mg	6%	USDA_SR
584	Artichokes, (globe or french), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	34.40 mg	6%	USDA_SR
585	Artichoke (Globe, French), boiled, drained	Vegetables and Vegetable Products	34.40 mg	6%	CNF
586	Artichoke (Globe, French), raw	Vegetables and Vegetable Products	34.40 mg	6%	CNF
587	Artichoke (Globe, French), boiled, drained, with salt	Vegetables and Vegetable Products	34.40 mg	6%	CNF
588	Breakfast bar, corn flake crust with fruit	Snacks	34.30 mg	6%	USDA_SR
589	Breakfast bar, corn flake crust with fruit	Baked Products	34.30 mg	6%	CNF
590	Salad dressing, mayonnaise, regular	Fats and Oils	34.20 mg	6%	USDA_SR
591	Salad dressing, mayonnaise, commercial, regular	Fats and Oils	34.20 mg	6%	CNF
592	Candies, chocolate covered, caramel with nuts	Sweets	33.90 mg	6%	USDA_SR
593	Candies, caramel with nuts, chocolate covered	Sweets	33.90 mg	6%	CNF
594	Bread, whole-wheat, commercially prepared, toasted	Baked Products	33.80 mg	6%	USDA_SR
595	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	33.80 mg	6%	USDA_SR
596	Broccoli raab, cooked	Vegetables and Vegetable Products	33.60 mg	6%	USDA_SR
597	Broccoli raab (rapini), cooked	Vegetables and Vegetable Products	33.60 mg	6%	CNF
598	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	33.50 mg	6%	USDA_SR
599	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	33.50 mg	6%	USDA_SR
600	OLIVE GARDEN, lasagna classico	Restaurant Foods	33.50 mg	6%	USDA_SR

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Vegan foods high in Choline

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