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 1151–1200 of 2,124 foods

#	Food	Category	Per 100 g	% DV
1151	Snacks, potato chips, barbecue-flavor	Snacks	11.50 mg	2%
1152	Basil, fresh	Spices and Herbs	11.40 mg	2%
1153	Cookie, vanilla with caramel, coconut, and chocolate coating	Baked Products	11.40 mg	2%
1154	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sweets	11.40 mg	2%
1155	Cocoa, dry powder, unsweetened, processed with alkali	Sweets	11.40 mg	2%
1156	Okra, frozen, unprepared	Vegetables and Vegetable Products	11.40 mg	2%
1157	Soy flour, defatted	Legumes and Legume Products	11.30 mg	2%
1158	Cookies, chocolate chip sandwich, with creme filling	Baked Products	11.30 mg	2%
1159	Spices, pepper, black	Spices and Herbs	11.30 mg	2%
1160	Shallots, raw	Vegetables and Vegetable Products	11.30 mg	2%
1161	Pears, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	11.20 mg	2%
1162	Millet, cooked	Cereal Grains and Pasta	11.20 mg	2%
1163	Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	Snacks	11.20 mg	2%
1164	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA	Baby Foods	11.10 mg	2%
1165	Peppers, hot chili, green, raw	Vegetables and Vegetable Products	11.10 mg	2%
1166	Turnips, raw	Vegetables and Vegetable Products	11.10 mg	2%
1167	Okra, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	11.10 mg	2%
1168	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	11.10 mg	2%
1169	Okra, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	11.10 mg	2%
1170	Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	11.10 mg	2%
1171	Raisins, golden, seedless	Fruits and Fruit Juices	11.10 mg	2%
1172	Sauce, cocktail, ready-to-serve	Soups, Sauces, and Gravies	11.00 mg	2%
1173	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	11.00 mg	2%
1174	Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA	Baby Foods	11.00 mg	2%
1175	Spices, cinnamon, ground	Spices and Herbs	11.00 mg	2%
1176	Potatoes, white, flesh and skin, raw	Vegetables and Vegetable Products	11.00 mg	2%
1177	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	10.90 mg	2%
1178	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	10.90 mg	2%
1179	Radicchio, raw	Vegetables and Vegetable Products	10.90 mg	2%
1180	Cookies, sugar, commercially prepared, regular (includes vanilla)	Baked Products	10.80 mg	2%
1181	Crackers, matzo, plain	Baked Products	10.80 mg	2%
1182	Babyfood, fruit, banana and strawberry, junior	Baby Foods	10.80 mg	2%
1183	Sweet potato, cooked, boiled, without skin, with salt	Vegetables and Vegetable Products	10.80 mg	2%
1184	Rye flour, light	Cereal Grains and Pasta	10.80 mg	2%
1185	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.80 mg	2%
1186	Sweet potato, cooked, boiled, without skin	Vegetables and Vegetable Products	10.80 mg	2%
1187	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.80 mg	2%
1188	Cake, gingerbread, dry mix	Baked Products	10.70 mg	2%
1189	Zwieback	Baby Foods	10.70 mg	2%
1190	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	10.70 mg	2%
1191	Cabbage, raw	Vegetables and Vegetable Products	10.70 mg	2%
1192	Babyfood, dessert, banana pudding, strained	Baby Foods	10.70 mg	2%
1193	Chokecherries, raw, pitted (Northern Plains Indians)	American Indian/Alaska Native Foods	10.70 mg	2%
1194	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	10.60 mg	2%
1195	Currants, zante, dried	Fruits and Fruit Juices	10.60 mg	2%
1196	Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA	Baby Foods	10.60 mg	2%
1197	Squash, winter, all varieties, cooked, baked, without salt	Vegetables and Vegetable Products	10.60 mg	2%
1198	Squash, winter, all varieties, cooked, baked, with salt	Vegetables and Vegetable Products	10.60 mg	2%
1199	Cookies, sugar, refrigerated dough, baked	Baked Products	10.50 mg	2%
1200	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	10.50 mg	2%

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Vegan foods high in Choline (USDA SR Legacy)

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