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 1901–1950 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
1901	Margarine-like, vegetable oil spread, 20% fat, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
1902	Margarine-like, vegetable oil spread, fat free, liquid, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
1903	Margarine, regular, 80% fat, composite, tub, without salt	Fats and Oils	12.40 mg	2%	USDA_SR
1904	Margarine-like, vegetable oil spread, 60% fat, stick, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
1905	Margarine, regular, 80% fat, composite, tub, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
1906	Margarine, regular, 80% fat, composite, stick, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
1907	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
1908	Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
1909	Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
1910	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
1911	Margarine,spread, 35-39% fat, tub	Fats and Oils	12.40 mg	2%	USDA_SR
1912	Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
1913	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
1914	Margarine-like, vegetable oil spread, stick or tub, sweetened	Fats and Oils	12.40 mg	2%	USDA_SR
1915	Granola bar, chewy, high fibre, oats and chocolate	Baked Products	12.40 mg	2%	CNF
1916	Margarine, tub, hydrogenated, canola oil	Fats and Oils	12.40 mg	2%	CNF
1917	Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat	Fats and Oils	12.40 mg	2%	CNF
1918	Margarine, tub, non-hydrogenated, canola and olive oil	Fats and Oils	12.40 mg	2%	CNF
1919	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan	Fats and Oils	12.40 mg	2%	CNF
1920	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted	Fats and Oils	12.40 mg	2%	CNF
1921	Margarine, tub, non-hydrogenated, canola oil, with plant sterols	Fats and Oils	12.40 mg	2%	CNF
1922	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil)	Fats and Oils	12.40 mg	2%	CNF
1923	Margarine, tub, non-hydrogenated, soybean oil	Fats and Oils	12.40 mg	2%	CNF
1924	Margarine, stick, palm and soybean oils	Fats and Oils	12.40 mg	2%	CNF
1925	Margarine, stick, canola and/or soybean oil	Fats and Oils	12.40 mg	2%	CNF
1926	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	12.30 mg	2%	USDA_SR
1927	Lasagna, Vegetable, frozen, baked	Meals, Entrees, and Side Dishes	12.30 mg	2%	USDA_SR
1928	Cabbage, savoy, raw	Vegetables and Vegetable Products	12.30 mg	2%	USDA_SR
1929	Mulberries, raw	Fruits and Fruit Juices	12.30 mg	2%	USDA_SR
1930	Okra, raw	Vegetables and Vegetable Products	12.30 mg	2%	USDA_SR
1931	Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	12.30 mg	2%	USDA_SR
1932	Kohlrabi, raw	Vegetables and Vegetable Products	12.30 mg	2%	USDA_SR
1933	Raspberries, raw	Fruits and Fruit Juices	12.30 mg	2%	USDA_SR
1934	Raspberry, frozen, unsweetened	Fruits and fruit juices	12.30 mg	2%	CNF
1935	Indian, bread, paratha, whole-wheat	Baked Products	12.30 mg	2%	CNF
1936	Lasagna, vegetable, frozen, baked	Mixed Dishes	12.30 mg	2%	CNF
1937	Sweet potato, raw	Vegetables and Vegetable Products	12.30 mg	2%	CNF
1938	Okra (gumbo), raw	Vegetables and Vegetable Products	12.30 mg	2%	CNF
1939	Kohlrabi, raw	Vegetables and Vegetable Products	12.30 mg	2%	CNF
1940	Cabbage, savoy, raw	Vegetables and Vegetable Products	12.30 mg	2%	CNF
1941	Raspberry, raw	Fruits and fruit juices	12.30 mg	2%	CNF
1942	Mulberry, raw	Fruits and fruit juices	12.30 mg	2%	CNF
1943	Sweet potato, canned, syrup pack, solids and liquids	Vegetables and Vegetable Products	12.20 mg	2%	USDA_SR
1944	Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar	Sweets	12.20 mg	2%	USDA_SR
1945	Candies, bars, 3 Musketeers	Sweets	12.20 mg	2%	CNF
1946	Sweet potato, canned, syrup pack, solids and liquid	Vegetables and Vegetable Products	12.20 mg	2%	CNF
1947	Potato, whole, peeled, frozen, unprepared	Vegetables and Vegetable Products	12.20 mg	2%	CNF
1948	Snacks, potato chips, lightly salted	Snacks	12.10 mg	2%	USDA_SR
1949	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	12.10 mg	2%	USDA_SR
1950	Nuts, coconut meat, raw	Nut and Seed Products	12.10 mg	2%	USDA_SR

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Vegan foods high in Choline

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