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 1951–2000 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
1951	Potatoes, flesh and skin, raw	Vegetables and Vegetable Products	12.10 mg	2%	USDA_SR
1952	Snacks, potato chips, plain, salted	Snacks	12.10 mg	2%	USDA_SR
1953	Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	12.10 mg	2%	USDA_SR
1954	Snacks, corn-based, extruded, chips, plain	Snacks	12.10 mg	2%	USDA_SR
1955	Snacks, potato chips, lightly salted	Snacks	12.10 mg	2%	CNF
1956	Snacks, potato chips, plain, salted	Snacks	12.10 mg	2%	CNF
1957	Snacks, corn-based, extruded, chips, plain	Snacks	12.10 mg	2%	CNF
1958	Nuts, coconut meat, raw	Nuts and Seeds	12.10 mg	2%	CNF
1959	Potato, flesh and skin, raw	Vegetables and Vegetable Products	12.10 mg	2%	CNF
1960	Bok choy, pak-choi, boiled drained	Vegetables and Vegetable Products	12.10 mg	2%	CNF
1961	Cookies, oatmeal, commercially prepared, special dietary	Baked Products	12.00 mg	2%	USDA_SR
1962	Cookies, oatmeal, commercially prepared, regular	Baked Products	12.00 mg	2%	USDA_SR
1963	Pasta with Sliced Franks in Tomato Sauce, canned entree	Meals, Entrees, and Side Dishes	12.00 mg	2%	USDA_SR
1964	Babyfood, cookie, baby, fruit	Baby Foods	12.00 mg	2%	USDA_SR
1965	Cocoa, dry powder, unsweetened	Sweets	12.00 mg	2%	USDA_SR
1966	Rose Hips, wild (Northern Plains Indians)	American Indian/Alaska Native Foods	12.00 mg	2%	USDA_SR
1967	Cookies, animal crackers (includes arrowroot, tea biscuits)	Baked Products	12.00 mg	2%	USDA_SR
1968	Rose hips, wild, native	Fruits and fruit juices	12.00 mg	2%	CNF
1969	Pasta with sliced franks in tomato sauce, canned	Mixed Dishes	12.00 mg	2%	CNF
1970	Sweets, cocoa, powder, unsweetened	Sweets	12.00 mg	2%	CNF
1971	Cookie, oatmeal (with or without raisins), commercial	Baked Products	12.00 mg	2%	CNF
1972	Cookie, animal crackers (arrowroot, social tea)	Baked Products	12.00 mg	2%	CNF
1973	Carob flour	Legumes and Legume Products	11.90 mg	2%	USDA_SR
1974	Eggplant, pickled	Vegetables and Vegetable Products	11.90 mg	2%	USDA_SR
1975	Eggplant, pickled	Vegetables and Vegetable Products	11.90 mg	2%	CNF
1976	Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder	Sweets	11.90 mg	2%	CNF
1977	Carob (St. John's bread), flour	Legumes and Legume Products	11.90 mg	2%	CNF
1978	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	11.80 mg	2%	USDA_SR
1979	Toppings, nuts in syrup	Sweets	11.80 mg	2%	USDA_SR
1980	Candies, MOUNDS Candy Bar	Sweets	11.80 mg	2%	USDA_SR
1981	Beans, snap, yellow, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	11.80 mg	2%	USDA_SR
1982	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	11.80 mg	2%	USDA_SR
1983	Lettuce, red leaf, raw	Vegetables and Vegetable Products	11.80 mg	2%	USDA_SR
1984	Lettuce, red leaf	Vegetables and Vegetable Products	11.80 mg	2%	CNF
1985	Sweets, topping, nuts in syrup	Sweets	11.80 mg	2%	CNF
1986	Candies, bars, Mounds	Sweets	11.80 mg	2%	CNF
1987	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	11.80 mg	2%	CNF
1988	Frozen novelties, No Sugar Added, FUDGSICLE pops	Sweets	11.70 mg	2%	USDA_SR
1989	Burdock root, raw	Vegetables and Vegetable Products	11.70 mg	2%	USDA_SR
1990	Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener	Sweets	11.70 mg	2%	CNF
1991	Burdock root, raw	Vegetables and Vegetable Products	11.70 mg	2%	CNF
1992	Fast foods, hush puppies	Fast Foods	11.60 mg	2%	USDA_SR
1993	Sweet potato, cooked, candied, home-prepared	Vegetables and Vegetable Products	11.60 mg	2%	USDA_SR
1994	Pineapple juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	11.60 mg	2%	USDA_SR
1995	Radishes, hawaiian style, pickled	Vegetables and Vegetable Products	11.60 mg	2%	USDA_SR
1996	Radish, hawaiian style, pickled	Vegetables and Vegetable Products	11.60 mg	2%	CNF
1997	Fast foods, side dish, hush puppies	Fast Foods	11.60 mg	2%	CNF
1998	Sweet potato, cooked, candied, homemade	Vegetables and Vegetable Products	11.60 mg	2%	CNF
1999	Pineapple juice, frozen concentrate, unsweetened, undiluted	Fruits and fruit juices	11.60 mg	2%	CNF
2000	Cookies, vanilla wafers, higher fat	Baked Products	11.50 mg	2%	USDA_SR

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Vegan foods high in Choline

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