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

Selling a product with choline? Generate a print-ready nutrition label from your recipe.

Showing 101–150 of 2,124 foods

#	Food	Category	Per 100 g	% DV
101	Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber	Baked Products	68.40 mg	12%
102	Spices, garlic powder	Spices and Herbs	67.50 mg	12%
103	Peanut spread, reduced sugar	Legumes and Legume Products	67.40 mg	12%
104	Beans, pink, mature seeds, raw	Legumes and Legume Products	67.20 mg	12%
105	Spices, chili powder	Spices and Herbs	66.50 mg	12%
106	Beverages, tea, instant, lemon, unsweetened	Beverages	66.40 mg	12%
107	Beans, black, mature seeds, raw	Legumes and Legume Products	66.40 mg	12%
108	Beans, white, mature seeds, raw	Legumes and Legume Products	66.20 mg	12%
109	Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	66.20 mg	12%
110	Seaweed, spirulina, dried	Vegetables and Vegetable Products	66.00 mg	12%
111	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	65.90 mg	12%
112	Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	65.70 mg	12%
113	Yeast extract spread	Vegetables and Vegetable Products	65.10 mg	12%
114	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	64.60 mg	12%
115	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	64.60 mg	12%
116	Spices, curry powder	Spices and Herbs	64.20 mg	12%
117	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted	Baby Foods	64.00 mg	12%
118	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted	Baby Foods	64.00 mg	12%
119	Peanut butter, reduced sodium	Legumes and Legume Products	63.50 mg	12%
120	Peanut butter, smooth, reduced fat	Legumes and Legume Products	63.40 mg	12%
121	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	63.30 mg	12%
122	Seaweed, agar, dried	Vegetables and Vegetable Products	63.30 mg	12%
123	Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	63.00 mg	11%
124	Peanut butter, smooth style, without salt	Legumes and Legume Products	63.00 mg	11%
125	Seeds, pumpkin and squash seed kernels, roasted, without salt	Nut and Seed Products	63.00 mg	11%
126	Seeds, pumpkin and squash seed kernels, dried	Nut and Seed Products	63.00 mg	11%
127	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Nut and Seed Products	63.00 mg	11%
128	Soybean, curd cheese	Legumes and Legume Products	62.50 mg	11%
129	Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted	Baby Foods	62.00 mg	11%
130	Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA	Baby Foods	62.00 mg	11%
131	Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted	Baby Foods	61.60 mg	11%
132	Infant formula, NESTLE, GOOD START SUPREME, with iron, powder	Baby Foods	61.40 mg	11%
133	Peanut butter, chunk style, with salt	Legumes and Legume Products	61.30 mg	11%
134	Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder	Baby Foods	61.30 mg	11%
135	Peanut butter, chunk style, without salt	Legumes and Legume Products	61.30 mg	11%
136	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	61.10 mg	11%
137	Cake, yellow, commercially prepared, with vanilla frosting	Baked Products	61.00 mg	11%
138	Nuts, cashew nuts, oil roasted, without salt added	Nut and Seed Products	61.00 mg	11%
139	Nuts, cashew nuts, dry roasted, without salt added	Nut and Seed Products	61.00 mg	11%
140	Spinach souffle	Vegetables and Vegetable Products	61.00 mg	11%
141	Nuts, cashew nuts, oil roasted, with salt added	Nut and Seed Products	61.00 mg	11%
142	Nuts, cashew nuts, dry roasted, with salt added	Nut and Seed Products	61.00 mg	11%
143	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted	Baby Foods	60.00 mg	11%
144	Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder	Baby Foods	60.00 mg	11%
145	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted	Baby Foods	60.00 mg	11%
146	Mushrooms, shiitake, stir-fried	Vegetables and Vegetable Products	59.40 mg	11%
147	Nuts, mixed nuts, dry roasted, with peanuts, without salt added	Nut and Seed Products	59.20 mg	11%
148	Cauliflower, green, cooked, no salt added	Vegetables and Vegetable Products	58.80 mg	11%
149	Beverages, Malted drink mix, natural, powder, dairy based.	Beverages	58.70 mg	11%
150	Snacks, peas, roasted, wasabi-flavored	Snacks	57.90 mg	11%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Choline (USDA SR Legacy)

Turn these foods into a print-ready nutrition label.