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 1201–1250 of 2,124 foods

#	Food	Category	Per 100 g	% DV
1201	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA	Baby Foods	10.50 mg	2%
1202	Chayote, fruit, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.50 mg	2%
1203	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	10.50 mg	2%
1204	Beans, snap, yellow, canned, regular pack, drained solids	Vegetables and Vegetable Products	10.50 mg	2%
1205	Chayote, fruit, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.50 mg	2%
1206	Bread, french or vienna, whole wheat	Baked Products	10.40 mg	2%
1207	Wheat flour, white (industrial), 15% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%
1208	Wheat flour, white (industrial), 15% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%
1209	Wheat flour, white (industrial), 13% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%
1210	Wheat flour, white (industrial), 10% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%
1211	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%
1212	Wheat flour, white (industrial), 9% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%
1213	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%
1214	Crackers, multigrain	Baked Products	10.40 mg	2%
1215	Babyfood, crackers, vegetable	Baby Foods	10.40 mg	2%
1216	Tomatoes, red, ripe, canned, stewed	Vegetables and Vegetable Products	10.40 mg	2%
1217	Wheat flour, white, all-purpose, unenriched	Cereal Grains and Pasta	10.40 mg	2%
1218	Wheat flour, white, cake, enriched	Cereal Grains and Pasta	10.40 mg	2%
1219	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	10.40 mg	2%
1220	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%
1221	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	Cereal Grains and Pasta	10.40 mg	2%
1222	Wheat flour, white (industrial), 11.5% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%
1223	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%
1224	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	10.40 mg	2%
1225	Wheat flours, bread, unenriched	Cereal Grains and Pasta	10.40 mg	2%
1226	Wheat flour, white, bread, enriched	Cereal Grains and Pasta	10.40 mg	2%
1227	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	10.40 mg	2%
1228	Wheat flour, white, all-purpose, enriched, bleached	Cereal Grains and Pasta	10.40 mg	2%
1229	Seaweed, laver, raw	Vegetables and Vegetable Products	10.40 mg	2%
1230	Jellies	Sweets	10.30 mg	2%
1231	Olives, ripe, canned (small-extra large)	Fruits and Fruit Juices	10.30 mg	2%
1232	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	10.20 mg	2%
1233	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	10.20 mg	2%
1234	Babyfood, corn and sweet potatoes, strained	Baby Foods	10.20 mg	2%
1235	Boysenberries, frozen, unsweetened	Fruits and Fruit Juices	10.20 mg	2%
1236	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	10.20 mg	2%
1237	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	10.20 mg	2%
1238	Jams and preserves	Sweets	10.20 mg	2%
1239	Tangerines, (mandarin oranges), raw	Fruits and Fruit Juices	10.20 mg	2%
1240	Wild rice, cooked	Cereal Grains and Pasta	10.20 mg	2%
1241	Raspberries, frozen, red, sweetened	Fruits and Fruit Juices	10.20 mg	2%
1242	Malt beverage, includes non-alcoholic beer	Beverages	10.10 mg	2%
1243	Bread, naan, whole wheat, commercially prepared, refrigerated	Baked Products	10.10 mg	2%
1244	Alcoholic beverages, beer, higher alcohol	Beverages	10.10 mg	2%
1245	Alcoholic beverage, beer, regular, all	Beverages	10.10 mg	2%
1246	Plums, dried (prunes), uncooked	Fruits and Fruit Juices	10.10 mg	2%
1247	Babyfood, rice and apples, dry	Baby Foods	10.10 mg	2%
1248	Babyfood, vegetable, green beans and potatoes	Baby Foods	10.00 mg	2%
1249	Cookies, brownies, commercially prepared	Baked Products	10.00 mg	2%
1250	Infant formula, PBM PRODUCTS, store brand, ready-to-feed	Baby Foods	10.00 mg	2%

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Vegan foods high in Choline (USDA SR Legacy)

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