Vegan foods high in Choline (USDA SR Legacy)

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 1001–1050 of 2,124 foods

#	Food	Category	Per 100 g	% DV
1001	Cookies, chocolate, made with rice cereal	Baked Products	13.70 mg	2%
1002	Pancakes, plain, reduced fat	Baked Products	13.70 mg	2%
1003	Muffins, English, whole-wheat	Baked Products	13.70 mg	2%
1004	Muffins, English, wheat	Baked Products	13.70 mg	2%
1005	Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium	Soups, Sauces, and Gravies	13.70 mg	2%
1006	Sauce, tomato chili sauce, bottled, with salt	Soups, Sauces, and Gravies	13.70 mg	2%
1007	Sauce, pesto, CLASSICO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	13.70 mg	2%
1008	Sauce, pesto, ready-to-serve, shelf stable	Soups, Sauces, and Gravies	13.70 mg	2%
1009	Sauce, pasta, spaghetti/marinara, ready-to-serve	Soups, Sauces, and Gravies	13.70 mg	2%
1010	Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added	Vegetables and Vegetable Products	13.70 mg	2%
1011	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	13.60 mg	2%
1012	Yambean (jicama), raw	Vegetables and Vegetable Products	13.60 mg	2%
1013	Lettuce, green leaf, raw	Vegetables and Vegetable Products	13.60 mg	2%
1014	Potatoes, boiled, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	13.50 mg	2%
1015	Potatoes, boiled, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	13.50 mg	2%
1016	Potatoes, mashed, home-prepared, whole milk and margarine added	Vegetables and Vegetable Products	13.50 mg	2%
1017	Beans, snap, green, frozen, cooked, boiled, drained without salt	Vegetables and Vegetable Products	13.50 mg	2%
1018	Beans, liquid from stewed kidney beans	Legumes and Legume Products	13.50 mg	2%
1019	Candies, peanut brittle, prepared-from-recipe	Sweets	13.50 mg	2%
1020	Beans, snap, yellow, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.50 mg	2%
1021	Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	13.50 mg	2%
1022	Beans, snap, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.50 mg	2%
1023	Plantains, yellow, raw	Fruits and Fruit Juices	13.50 mg	2%
1024	Pizza rolls, frozen, unprepared	Meals, Entrees, and Side Dishes	13.50 mg	2%
1025	Potatoes, mashed, home-prepared, whole milk and butter added	Vegetables and Vegetable Products	13.50 mg	2%
1026	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	13.40 mg	2%
1027	Beverages, coffee substitute, cereal grain beverage, powder	Beverages	13.40 mg	2%
1028	Babyfood, vegetables, garden vegetable, strained	Baby Foods	13.40 mg	2%
1029	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Baked Products	13.40 mg	2%
1030	Fast foods, potato, mashed	Fast Foods	13.40 mg	2%
1031	Barley, pearled, cooked	Cereal Grains and Pasta	13.40 mg	2%
1032	Pumpkin, flowers, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.40 mg	2%
1033	Pumpkin flowers, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	13.40 mg	2%
1034	Tortillas, ready-to-bake or -fry, corn	Baked Products	13.30 mg	2%
1035	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	13.30 mg	2%
1036	Sweetener, syrup, agave	Sweets	13.30 mg	2%
1037	Syrups, sorghum	Sweets	13.30 mg	2%
1038	Syrups, corn, dark	Sweets	13.30 mg	2%
1039	Molasses	Sweets	13.30 mg	2%
1040	Soup, pea, green, canned, prepared with equal volume water	Soups, Sauces, and Gravies	13.20 mg	2%
1041	Babyfood, potatoes, toddler	Baby Foods	13.20 mg	2%
1042	Soup, pea, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	13.20 mg	2%
1043	Potatoes, boiled, cooked without skin, flesh, with salt	Vegetables and Vegetable Products	13.20 mg	2%
1044	Potatoes, boiled, cooked without skin, flesh, without salt	Vegetables and Vegetable Products	13.20 mg	2%
1045	Beans, shellie, canned, solids and liquids	Vegetables and Vegetable Products	13.20 mg	2%
1046	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	13.20 mg	2%
1047	Fennel, bulb, raw	Vegetables and Vegetable Products	13.20 mg	2%
1048	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.20 mg	2%
1049	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	13.20 mg	2%
1050	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	13.20 mg	2%

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Vegan foods high in Choline (USDA SR Legacy)

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