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 1801–1850 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
1801	Sweets, fancy molasses	Sweets	13.30 mg	2%	CNF
1802	Tortilla, ready-to-bake / fry, corn	Baked Products	13.30 mg	2%	CNF
1803	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	13.30 mg	2%	CNF
1804	Soup, pea, green, canned, prepared with equal volume water	Soups, Sauces, and Gravies	13.20 mg	2%	USDA_SR
1805	Babyfood, potatoes, toddler	Baby Foods	13.20 mg	2%	USDA_SR
1806	Soup, pea, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	13.20 mg	2%	USDA_SR
1807	Potatoes, boiled, cooked without skin, flesh, with salt	Vegetables and Vegetable Products	13.20 mg	2%	USDA_SR
1808	Potatoes, boiled, cooked without skin, flesh, without salt	Vegetables and Vegetable Products	13.20 mg	2%	USDA_SR
1809	Beans, shellie, canned, solids and liquids	Vegetables and Vegetable Products	13.20 mg	2%	USDA_SR
1810	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	13.20 mg	2%	USDA_SR
1811	Fennel, bulb, raw	Vegetables and Vegetable Products	13.20 mg	2%	USDA_SR
1812	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.20 mg	2%	USDA_SR
1813	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	13.20 mg	2%	USDA_SR
1814	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	13.20 mg	2%	USDA_SR
1815	Snacks, fruit leather, rolls	Sweets	13.20 mg	2%	USDA_SR
1816	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	13.20 mg	2%	CNF
1817	Kohlrabi, boiled, drained, with salt	Vegetables and Vegetable Products	13.20 mg	2%	CNF
1818	Soup, pea, low sodium, water added	Soups, Sauces and Gravies	13.20 mg	2%	CNF
1819	Snacks, fruit leather, roll	Snacks	13.20 mg	2%	CNF
1820	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	13.20 mg	2%	CNF
1821	Fennel, bulb, raw	Vegetables and Vegetable Products	13.20 mg	2%	CNF
1822	Kohlrabi, boiled, drained	Vegetables and Vegetable Products	13.20 mg	2%	CNF
1823	Beans, shellie, canned, solids and liquid	Vegetables and Vegetable Products	13.20 mg	2%	CNF
1824	Soup, pea, green, canned, condensed, water added	Soups, Sauces and Gravies	13.20 mg	2%	CNF
1825	Babyfood, vegetables, sweet potatoes, junior	Baby Foods	13.10 mg	2%	USDA_SR
1826	Babyfood, vegetables, sweet potatoes strained	Baby Foods	13.10 mg	2%	USDA_SR
1827	Cookies, oatmeal, reduced fat	Baked Products	13.10 mg	2%	USDA_SR
1828	Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium	Soups, Sauces, and Gravies	13.10 mg	2%	USDA_SR
1829	Sweet potato, cooked, baked in skin, flesh, with salt	Vegetables and Vegetable Products	13.10 mg	2%	USDA_SR
1830	Teff, uncooked	Cereal Grains and Pasta	13.10 mg	2%	USDA_SR
1831	Sweet potato, cooked, baked in skin, flesh, without salt	Vegetables and Vegetable Products	13.10 mg	2%	USDA_SR
1832	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	13.10 mg	2%	CNF
1833	Sweet potato, baked, skin removed after baking, with salt	Vegetables and Vegetable Products	13.10 mg	2%	CNF
1834	Grains, teff, uncooked	Cereals, Grains and Pasta	13.10 mg	2%	CNF
1835	Sweet potato, baked, skin removed after baking	Vegetables and Vegetable Products	13.10 mg	2%	CNF
1836	Snacks, popcorn, microwave, 94% fat free	Snacks	13.00 mg	2%	USDA_SR
1837	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	13.00 mg	2%	USDA_SR
1838	Tomato products, canned, sauce, with onions, green peppers, and celery	Vegetables and Vegetable Products	13.00 mg	2%	USDA_SR
1839	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	13.00 mg	2%	USDA_SR
1840	Snacks, popcorn, microwave, lower in fat	Snacks	13.00 mg	2%	CNF
1841	Tomato products, canned, sauce with onions, green peppers and celery	Vegetables and Vegetable Products	13.00 mg	2%	CNF
1842	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	13.00 mg	2%	CNF
1843	Tomatoes, crushed, canned	Vegetables and Vegetable Products	12.90 mg	2%	USDA_SR
1844	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	12.90 mg	2%	USDA_SR
1845	Snacks, fruit leather, pieces	Sweets	12.90 mg	2%	USDA_SR
1846	Tomato, crushed, canned	Vegetables and Vegetable Products	12.90 mg	2%	CNF
1847	Snacks, fruit leather, pieces	Snacks	12.90 mg	2%	CNF
1848	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	12.90 mg	2%	CNF
1849	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	12.80 mg	2%	USDA_SR
1850	Soup, tomato, canned, condensed	Soups, Sauces, and Gravies	12.80 mg	2%	USDA_SR

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Vegan foods high in Choline

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