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 101–150 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
101	Beans, lima, dry, large, raw	Legumes and Legume Products	96.70 mg	18%	CNF
102	Lentils, raw	Legumes and Legume Products	96.40 mg	18%	USDA_SR
103	Lentils, raw	Legumes and Legume Products	96.40 mg	18%	CNF
104	Broadbeans (fava beans), mature seeds, raw	Legumes and Legume Products	95.80 mg	17%	USDA_SR
105	Broadbeans (fava beans), dry, raw	Legumes and Legume Products	95.80 mg	17%	CNF
106	Peas, split, raw	Legumes and Legume Products	95.50 mg	17%	CNF
107	Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw	Legumes and Legume Products	94.70 mg	17%	USDA_SR
108	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw	Legumes and Legume Products	94.70 mg	17%	CNF
109	Peanut butter with omega-3, creamy	Legumes and Legume Products	94.50 mg	17%	USDA_SR
110	Noodles, chinese, cellophane or long rice (mung beans), dehydrated	Legumes and Legume Products	93.20 mg	17%	USDA_SR
111	Muffins, blueberry, commercially prepared (Includes mini-muffins)	Baked Products	92.50 mg	17%	USDA_SR
112	Muffin, blueberry, commercial	Baked Products	92.50 mg	17%	CNF
113	Cookies, ladyfingers, with lemon juice and rind	Baked Products	92.00 mg	17%	USDA_SR
114	Cookie, ladyfinger (with lemon juice and rind)	Baked Products	92.00 mg	17%	CNF
115	Snack, BALANCE, original bar	Snacks	91.20 mg	17%	USDA_SR
116	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	89.00 mg	16%	CNF
117	Meatballs, meatless	Legumes and Legume Products	88.40 mg	16%	USDA_SR
118	Meatless, meatballs	Legumes and Legume Products	88.40 mg	16%	CNF
119	Beans, navy, mature seeds, raw	Legumes and Legume Products	87.40 mg	16%	USDA_SR
120	Beans, navy, raw	Legumes and Legume Products	87.40 mg	16%	CNF
121	Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber	Baked Products	85.80 mg	16%	USDA_SR
122	Peppers, hot chile, sun-dried	Vegetables and Vegetable Products	84.30 mg	15%	USDA_SR
123	Pepper, hot chili, red, sun-dried	Vegetables and Vegetable Products	84.30 mg	15%	CNF
124	Frankfurter, meatless	Legumes and Legume Products	84.20 mg	15%	USDA_SR
125	Wiener (frankfurter), meatless	Legumes and Legume Products	84.20 mg	15%	CNF
126	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA	Baby Foods	83.50 mg	15%	USDA_SR
127	Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA	Baby Foods	82.40 mg	15%	USDA_SR
128	Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA	Baby Foods	82.00 mg	15%	USDA_SR
129	Vegetarian fillets	Legumes and Legume Products	82.00 mg	15%	USDA_SR
130	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA	Baby Foods	82.00 mg	15%	USDA_SR
131	Vegetarian fillets, meatless	Legumes and Legume Products	82.00 mg	15%	CNF
132	Infant formula, PBM PRODUCTS, store brand, powder	Baby Foods	81.70 mg	15%	USDA_SR
133	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	81.20 mg	15%	USDA_SR
134	Mushrooms, shiitake, cooked, with salt	Vegetables and Vegetable Products	80.00 mg	15%	USDA_SR
135	Noodles, egg, dry, unenriched	Cereal Grains and Pasta	78.70 mg	14%	USDA_SR
136	Noodles, egg, dry, enriched	Cereal Grains and Pasta	78.70 mg	14%	USDA_SR
137	Seeds, flaxseed	Nut and Seed Products	78.70 mg	14%	USDA_SR
138	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	78.70 mg	14%	CNF
139	Pasta, egg noodles, unenriched, dry	Cereals, Grains and Pasta	78.70 mg	14%	CNF
140	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	78.70 mg	14%	CNF
141	Cereal, ready-to-eat, amaranth flakes	Breakfast cereals	75.10 mg	14%	CNF
142	Wheat bran, crude	Cereal Grains and Pasta	74.40 mg	14%	USDA_SR
143	Grains, wheat bran, crude	Cereals, Grains and Pasta	74.40 mg	14%	CNF
144	Potato pancakes	Vegetables and Vegetable Products	74.20 mg	13%	USDA_SR
145	Potato pancake, homemade	Vegetables and Vegetable Products	74.20 mg	13%	CNF
146	Vegetarian meatloaf or patties	Legumes and Legume Products	73.10 mg	13%	USDA_SR
147	Vegetarian meat loaf or patty, meatless	Legumes and Legume Products	73.10 mg	13%	CNF
148	Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors	Snacks	73.00 mg	13%	USDA_SR
149	Infant formula, PBM PRODUCTS, store brand, soy, powder	Baby Foods	73.00 mg	13%	USDA_SR
150	Miso	Legumes and Legume Products	72.20 mg	13%	USDA_SR

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Vegan foods high in Choline

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