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 1751–1800 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
1751	Lettuce, green leaf, raw	Vegetables and Vegetable Products	13.60 mg	2%	USDA_SR
1752	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	13.60 mg	2%	CNF
1753	Yambean (jimaca), tuber, raw	Vegetables and Vegetable Products	13.60 mg	2%	CNF
1754	Lettuce, looseleaf	Vegetables and Vegetable Products	13.60 mg	2%	CNF
1755	Potatoes, boiled, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	13.50 mg	2%	USDA_SR
1756	Potatoes, boiled, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	13.50 mg	2%	USDA_SR
1757	Potatoes, mashed, home-prepared, whole milk and margarine added	Vegetables and Vegetable Products	13.50 mg	2%	USDA_SR
1758	Beans, snap, green, frozen, cooked, boiled, drained without salt	Vegetables and Vegetable Products	13.50 mg	2%	USDA_SR
1759	Beans, liquid from stewed kidney beans	Legumes and Legume Products	13.50 mg	2%	USDA_SR
1760	Candies, peanut brittle, prepared-from-recipe	Sweets	13.50 mg	2%	USDA_SR
1761	Beans, snap, yellow, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.50 mg	2%	USDA_SR
1762	Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	13.50 mg	2%	USDA_SR
1763	Beans, snap, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.50 mg	2%	USDA_SR
1764	Plantains, yellow, raw	Fruits and Fruit Juices	13.50 mg	2%	USDA_SR
1765	Pizza rolls, frozen, unprepared	Meals, Entrees, and Side Dishes	13.50 mg	2%	USDA_SR
1766	Potatoes, mashed, home-prepared, whole milk and butter added	Vegetables and Vegetable Products	13.50 mg	2%	USDA_SR
1767	Pizza roll, frozen, unprepared	Mixed Dishes	13.50 mg	2%	CNF
1768	Potato, boiled with skin, flesh, with salt	Vegetables and Vegetable Products	13.50 mg	2%	CNF
1769	Beans, liquid from stewed kidney beans	Legumes and Legume Products	13.50 mg	2%	CNF
1770	Candies, peanut brittle, homemade	Sweets	13.50 mg	2%	CNF
1771	Potato, boiled with skin, flesh	Vegetables and Vegetable Products	13.50 mg	2%	CNF
1772	Potato, mashed, homemade, prepared with whole milk and butter	Vegetables and Vegetable Products	13.50 mg	2%	CNF
1773	Broccoli, frozen, spears, boiled, drained, with salt	Vegetables and Vegetable Products	13.50 mg	2%	CNF
1774	Beans, snap (Italian, green or yellow), frozen, boiled, with salt	Vegetables and Vegetable Products	13.50 mg	2%	CNF
1775	Potato, mashed, homemade, prepared with whole milk and margarine	Vegetables and Vegetable Products	13.50 mg	2%	CNF
1776	Beans, snap (Italian, green or yellow), frozen, boiled, drained	Vegetables and Vegetable Products	13.50 mg	2%	CNF
1777	Plantain, raw	Fruits and fruit juices	13.50 mg	2%	CNF
1778	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	13.40 mg	2%	USDA_SR
1779	Beverages, coffee substitute, cereal grain beverage, powder	Beverages	13.40 mg	2%	USDA_SR
1780	Babyfood, vegetables, garden vegetable, strained	Baby Foods	13.40 mg	2%	USDA_SR
1781	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Baked Products	13.40 mg	2%	USDA_SR
1782	Fast foods, potato, mashed	Fast Foods	13.40 mg	2%	USDA_SR
1783	Barley, pearled, cooked	Cereal Grains and Pasta	13.40 mg	2%	USDA_SR
1784	Pumpkin, flowers, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.40 mg	2%	USDA_SR
1785	Pumpkin flowers, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	13.40 mg	2%	USDA_SR
1786	Pumpkin flowers, boiled, drained, with salt	Vegetables and Vegetable Products	13.40 mg	2%	CNF
1787	Fast foods, side dish, potato, mashed	Fast Foods	13.40 mg	2%	CNF
1788	Grains, barley, pearled, cooked	Cereals, Grains and Pasta	13.40 mg	2%	CNF
1789	Pie crust, standard type, frozen, ready-to-bake, baked	Baked Products	13.40 mg	2%	CNF
1790	Coffee substitute, cereal grain beverage, powder	Beverages	13.40 mg	2%	CNF
1791	Pumpkin flowers, boiled, drained	Vegetables and Vegetable Products	13.40 mg	2%	CNF
1792	Tortillas, ready-to-bake or -fry, corn	Baked Products	13.30 mg	2%	USDA_SR
1793	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	13.30 mg	2%	USDA_SR
1794	Sweetener, syrup, agave	Sweets	13.30 mg	2%	USDA_SR
1795	Syrups, sorghum	Sweets	13.30 mg	2%	USDA_SR
1796	Syrups, corn, dark	Sweets	13.30 mg	2%	USDA_SR
1797	Molasses	Sweets	13.30 mg	2%	USDA_SR
1798	Sweetener, syrup, agave	Sweets	13.30 mg	2%	CNF
1799	Sweets, syrups, sorghum	Sweets	13.30 mg	2%	CNF
1800	Sweets, syrups, corn, dark	Sweets	13.30 mg	2%	CNF

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Vegan foods high in Choline

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