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 1851–1900 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
1851	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	12.80 mg	2%	USDA_SR
1852	Parsley, fresh	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1853	Chrysanthemum, garland, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1854	Coriander (cilantro) leaves, raw	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1855	Chicory greens, raw	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1856	Snacks, granola bar, with coconut, chocolate coated	Snacks	12.80 mg	2%	USDA_SR
1857	Jute, potherb, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1858	Purslane, raw	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1859	Grape leaves, raw	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1860	Chrysanthemum, garland, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1861	Taro leaves, raw	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1862	Seaweed, kelp, raw	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1863	Jute, potherb, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	12.80 mg	2%	USDA_SR
1864	Jute, potherb, boiled, drained, with salt	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1865	Chrysanthemum, garland, boiled, drained, with salt	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1866	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces and Gravies	12.80 mg	2%	CNF
1867	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1868	Parsley, fresh	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1869	Taro leaves, raw	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1870	Seaweed, kelp (kombu, tangle), raw	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1871	Purslane, raw	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1872	Jute, potherb, boiled, drained	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1873	Coriander (cilantro), raw	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1874	Chrysanthemum, garland, boiled, drained	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1875	Chicory greens (cichorium intybus), raw	Vegetables and Vegetable Products	12.80 mg	2%	CNF
1876	Soup, tomato, canned, condensed	Soups, Sauces and Gravies	12.80 mg	2%	CNF
1877	Sauce, salsa, ready-to-serve	Soups, Sauces and Gravies	12.80 mg	2%	CNF
1878	Peaches, dried, sulfured, uncooked	Fruits and Fruit Juices	12.70 mg	2%	USDA_SR
1879	Plantains, yellow, baked	Fruits and Fruit Juices	12.70 mg	2%	USDA_SR
1880	Litchis, dried	Fruits and Fruit Juices	12.70 mg	2%	USDA_SR
1881	Restaurant, Latino, tripe soup	Restaurant Foods	12.70 mg	2%	USDA_SR
1882	Plantain, cooked	Fruits and fruit juices	12.70 mg	2%	CNF
1883	Peach, dried halves, sulphured, uncooked	Fruits and fruit juices	12.70 mg	2%	CNF
1884	Lychee, dried	Fruits and fruit juices	12.70 mg	2%	CNF
1885	Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca	Baked Products	12.60 mg	2%	USDA_SR
1886	Peas and carrots, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	12.60 mg	2%	USDA_SR
1887	Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	12.60 mg	2%	USDA_SR
1888	Popcorn, sugar syrup/caramel, fat-free	Snacks	12.60 mg	2%	USDA_SR
1889	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Snacks	12.60 mg	2%	USDA_SR
1890	Snacks, popcorn, sugar syrup/caramel, fat free	Snacks	12.60 mg	2%	CNF
1891	Potato, Russet, flesh and skin, raw	Vegetables and Vegetable Products	12.60 mg	2%	CNF
1892	Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat	Snacks	12.60 mg	2%	CNF
1893	Catsup, low sodium	Vegetables and Vegetable Products	12.50 mg	2%	USDA_SR
1894	Catsup	Vegetables and Vegetable Products	12.50 mg	2%	USDA_SR
1895	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	12.50 mg	2%	CNF
1896	Tomato ketchup (catsup)	Vegetables and Vegetable Products	12.50 mg	2%	CNF
1897	Margarine, regular, 80% fat, composite, stick, without salt	Fats and Oils	12.40 mg	2%	USDA_SR
1898	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
1899	Formulated bar, high fiber, chewy, oats and chocolate	Snacks	12.40 mg	2%	USDA_SR
1900	Margarine-like, vegetable oil spread, 20% fat, without salt	Fats and Oils	12.40 mg	2%	USDA_SR

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Vegan foods high in Choline

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