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

Selling a product with choline? Generate a print-ready nutrition label from your recipe.

Showing 651–700 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
651	Spices, oregano, ground	Spices and Herbs	32.30 mg	6%	CNF
652	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	32.20 mg	6%	USDA_SR
653	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	32.20 mg	6%	USDA_SR
654	Babyfood, vegetables, peas, strained	Baby Foods	32.20 mg	6%	USDA_SR
655	Rice bran, crude	Cereal Grains and Pasta	32.20 mg	6%	USDA_SR
656	Oat bran, raw	Cereal Grains and Pasta	32.20 mg	6%	USDA_SR
657	Grains, oat bran, dry	Cereals, Grains and Pasta	32.20 mg	6%	CNF
658	Grains, rice bran, crude	Cereals, Grains and Pasta	32.20 mg	6%	CNF
659	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	32.20 mg	6%	CNF
660	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	32.20 mg	6%	CNF
661	Nuts, walnuts, black, dried	Nut and Seed Products	32.10 mg	6%	USDA_SR
662	Snacks, rice cracker brown rice, plain	Snacks	32.10 mg	6%	USDA_SR
663	Snacks, rice cakes, brown rice, plain	Snacks	32.10 mg	6%	CNF
664	Nuts, walnuts, black, dried	Nuts and Seeds	32.10 mg	6%	CNF
665	Leavening agents, yeast, baker's, active dry	Baked Products	32.00 mg	6%	USDA_SR
666	Leavening agents, yeast, baker's, compressed	Baked Products	32.00 mg	6%	USDA_SR
667	Leavening agent, yeast, baker's, active, dry	Baked Products	32.00 mg	6%	CNF
668	Leavening agent, yeast, baker's, compressed	Baked Products	32.00 mg	6%	CNF
669	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	31.90 mg	6%	USDA_SR
670	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate	Baby Foods	31.80 mg	6%	USDA_SR
671	Cereals ready-to-eat, WEETABIX whole grain cereal	Breakfast Cereals	31.80 mg	6%	USDA_SR
672	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Breakfast Cereals	31.60 mg	6%	USDA_SR
673	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Breakfast Cereals	31.60 mg	6%	USDA_SR
674	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Legumes and Legume Products	31.60 mg	6%	USDA_SR
675	Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified	Baby Foods	31.60 mg	6%	USDA_SR
676	Snacks, rice cakes, brown rice, plain, unsalted	Snacks	31.60 mg	6%	USDA_SR
677	Snacks, potato chips, white, restructured, baked	Snacks	31.60 mg	6%	USDA_SR
678	Snacks, potato chips, white, restructured, baked	Snacks	31.60 mg	6%	CNF
679	Snacks, rice cakes, brown rice, plain, unsalted	Snacks	31.60 mg	6%	CNF
680	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	31.50 mg	6%	USDA_SR
681	Snacks, vegetable chips, made from garden vegetables	Snacks	31.50 mg	6%	USDA_SR
682	Snacks, vegetable chips	Snacks	31.50 mg	6%	CNF
683	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	31.50 mg	6%	CNF
684	Beverages, coffee, instant, mocha, sweetened	Beverages	31.30 mg	6%	USDA_SR
685	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	31.30 mg	6%	USDA_SR
686	Coffee, instant, with sugar, mocha flavour, powder	Beverages	31.30 mg	6%	CNF
687	Snacks, granola bites, mixed flavors	Snacks	31.20 mg	6%	USDA_SR
688	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	Breakfast Cereals	31.20 mg	6%	USDA_SR
689	Wheat flour, whole-grain, soft wheat	Cereal Grains and Pasta	31.20 mg	6%	USDA_SR
690	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	31.20 mg	6%	USDA_SR
691	Wheat, hard red winter	Cereal Grains and Pasta	31.20 mg	6%	USDA_SR
692	Wheat, hard red spring	Cereal Grains and Pasta	31.20 mg	6%	USDA_SR
693	Grains, wheat flour, whole-grain, soft wheat	Cereals, Grains and Pasta	31.20 mg	6%	CNF
694	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	31.20 mg	6%	CNF
695	Grains, wheat, hard red winter	Cereals, Grains and Pasta	31.20 mg	6%	CNF
696	Grains, wheat, hard red spring	Cereals, Grains and Pasta	31.20 mg	6%	CNF
697	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted	Baby Foods	31.10 mg	6%	USDA_SR
698	Potatoes, baked, skin only, with salt	Vegetables and Vegetable Products	31.00 mg	6%	USDA_SR
699	Potatoes, baked, skin, without salt	Vegetables and Vegetable Products	31.00 mg	6%	USDA_SR
700	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted	Baby Foods	31.00 mg	6%	USDA_SR

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Vegan foods high in Choline

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