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 51–100 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
51	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	Baby Foods	120.00 mg	22%	USDA_SR
52	Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA	Baby Foods	119.00 mg	22%	USDA_SR
53	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA	Baby Foods	119.00 mg	22%	USDA_SR
54	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	Baby Foods	119.00 mg	22%	USDA_SR
55	Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder	Baby Foods	119.00 mg	22%	USDA_SR
56	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted	Baby Foods	119.00 mg	22%	USDA_SR
57	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder	Baby Foods	119.00 mg	22%	USDA_SR
58	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	118.30 mg	22%	USDA_SR
59	Beverages, tea, instant, unsweetened, powder	Beverages	118.30 mg	22%	USDA_SR
60	Tea, instant, unsweetened, powder, decaffeinated	Beverages	118.30 mg	22%	CNF
61	Tea, instant, unsweetened, powder	Beverages	118.30 mg	22%	CNF
62	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	Baby Foods	118.00 mg	21%	USDA_SR
63	Soybeans, mature seeds, raw	Legumes and Legume Products	115.90 mg	21%	USDA_SR
64	Soybeans, dry, raw	Legumes and Legume Products	115.90 mg	21%	CNF
65	Beverages, Cocoa mix, no sugar added, powder	Beverages	115.30 mg	21%	USDA_SR
66	Hot chocolate, with aspartame, mix, powder	Beverages	115.30 mg	21%	CNF
67	Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted	Baby Foods	115.00 mg	21%	USDA_SR
68	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces, and Gravies	114.50 mg	21%	USDA_SR
69	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces and Gravies	114.50 mg	21%	CNF
70	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder	Baby Foods	114.00 mg	21%	USDA_SR
71	Beverages, ABBOTT, EAS soy protein powder	Beverages	113.70 mg	21%	USDA_SR
72	Snacks, soy chips or crisps, salted	Snacks	110.90 mg	20%	USDA_SR
73	Snacks, soy chips or crisps, salted	Snacks	110.90 mg	20%	CNF
74	Radishes, oriental, dried	Vegetables and Vegetable Products	109.70 mg	20%	USDA_SR
75	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	109.70 mg	20%	CNF
76	Peanut flour, defatted	Legumes and Legume Products	108.70 mg	20%	USDA_SR
77	Peanut flour, defatted, salted	Legumes and Legume Products	108.70 mg	20%	CNF
78	Formulated Bar, SOUTH BEACH protein bar	Snacks	108.20 mg	20%	USDA_SR
79	Tofu, fried	Legumes and Legume Products	106.30 mg	19%	USDA_SR
80	Tofu, fried	Legumes and Legume Products	106.30 mg	19%	CNF
81	Luncheon slices, meatless	Legumes and Legume Products	105.30 mg	19%	USDA_SR
82	Meatless, luncheon slices	Legumes and Legume Products	105.30 mg	19%	CNF
83	Tomatoes, sun-dried	Vegetables and Vegetable Products	104.60 mg	19%	USDA_SR
84	Tomato, sun-dried	Vegetables and Vegetable Products	104.60 mg	19%	CNF
85	Beverages, coffee, instant, decaffeinated, powder	Beverages	101.90 mg	19%	USDA_SR
86	Beverages, coffee, instant, regular, half the caffeine	Beverages	101.90 mg	19%	USDA_SR
87	Beverages, coffee, instant, regular, powder	Beverages	101.90 mg	19%	USDA_SR
88	Coffee, instant, powder, half the caffeine	Beverages	101.90 mg	19%	CNF
89	Coffee, instant, regular, powder	Beverages	101.90 mg	19%	CNF
90	Mutton, cooked, roasted (Navajo)	American Indian/Alaska Native Foods	100.60 mg	18%	USDA_SR
91	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	99.30 mg	18%	USDA_SR
92	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	99.30 mg	18%	CNF
93	Mung beans, mature seeds, raw	Legumes and Legume Products	97.90 mg	18%	USDA_SR
94	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	97.90 mg	18%	CNF
95	Spices, parsley, dried	Spices and Herbs	97.10 mg	18%	USDA_SR
96	Spices, coriander leaf, dried	Spices and Herbs	97.10 mg	18%	USDA_SR
97	Spices, parsley, dried	Spices and Herbs	97.10 mg	18%	CNF
98	Spices, coriander leaf (cilantro), dried	Spices and Herbs	97.10 mg	18%	CNF
99	Meatless, fish sticks	Legumes and Legume Products	96.90 mg	18%	CNF
100	Lima beans, large, mature seeds, raw	Legumes and Legume Products	96.70 mg	18%	USDA_SR

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Vegan foods high in Choline

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