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 2001–2050 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
2001	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	11.50 mg	2%	USDA_SR
2002	Sauce, steak, tomato based	Soups, Sauces, and Gravies	11.50 mg	2%	USDA_SR
2003	Snacks, potato chips, barbecue-flavor	Snacks	11.50 mg	2%	USDA_SR
2004	Snacks, potato chips, barbecue flavour	Snacks	11.50 mg	2%	CNF
2005	Sauce, steak, tomato based, ready-to-serve	Soups, Sauces and Gravies	11.50 mg	2%	CNF
2006	Basil, fresh	Spices and Herbs	11.40 mg	2%	USDA_SR
2007	Cookie, vanilla with caramel, coconut, and chocolate coating	Baked Products	11.40 mg	2%	USDA_SR
2008	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sweets	11.40 mg	2%	USDA_SR
2009	Cocoa, dry powder, unsweetened, processed with alkali	Sweets	11.40 mg	2%	USDA_SR
2010	Okra, frozen, unprepared	Vegetables and Vegetable Products	11.40 mg	2%	USDA_SR
2011	Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder	Sweets	11.40 mg	2%	CNF
2012	Sweets, cocoa, powder, unsweetened, dutch process	Sweets	11.40 mg	2%	CNF
2013	Okra (gumbo), frozen, unprepared	Vegetables and Vegetable Products	11.40 mg	2%	CNF
2014	Basil, fresh	Spices and Herbs	11.40 mg	2%	CNF
2015	Soy flour, defatted	Legumes and Legume Products	11.30 mg	2%	USDA_SR
2016	Cookies, chocolate chip sandwich, with creme filling	Baked Products	11.30 mg	2%	USDA_SR
2017	Spices, pepper, black	Spices and Herbs	11.30 mg	2%	USDA_SR
2018	Shallots, raw	Vegetables and Vegetable Products	11.30 mg	2%	USDA_SR
2019	Soy flour, defatted	Legumes and Legume Products	11.30 mg	2%	CNF
2020	Shallot, raw	Vegetables and Vegetable Products	11.30 mg	2%	CNF
2021	Spices, pepper, black	Spices and Herbs	11.30 mg	2%	CNF
2022	Pears, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	11.20 mg	2%	USDA_SR
2023	Millet, cooked	Cereal Grains and Pasta	11.20 mg	2%	USDA_SR
2024	Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	Snacks	11.20 mg	2%	USDA_SR
2025	Grains, millet, cooked	Cereals, Grains and Pasta	11.20 mg	2%	CNF
2026	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	11.20 mg	2%	CNF
2027	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA	Baby Foods	11.10 mg	2%	USDA_SR
2028	Peppers, hot chili, green, raw	Vegetables and Vegetable Products	11.10 mg	2%	USDA_SR
2029	Turnips, raw	Vegetables and Vegetable Products	11.10 mg	2%	USDA_SR
2030	Okra, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	11.10 mg	2%	USDA_SR
2031	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	11.10 mg	2%	USDA_SR
2032	Okra, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	11.10 mg	2%	USDA_SR
2033	Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	11.10 mg	2%	USDA_SR
2034	Raisins, golden, seedless	Fruits and Fruit Juices	11.10 mg	2%	USDA_SR
2035	Okra (gumbo), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	11.10 mg	2%	CNF
2036	Grains, wheat flour, white, tortilla mix	Cereals, Grains and Pasta	11.10 mg	2%	CNF
2037	Turnip, raw	Vegetables and Vegetable Products	11.10 mg	2%	CNF
2038	Pepper, hot chili, red or green, raw	Vegetables and Vegetable Products	11.10 mg	2%	CNF
2039	Okra (gumbo), frozen, boiled, drained	Vegetables and Vegetable Products	11.10 mg	2%	CNF
2040	Raisin, seedless (sultana)	Fruits and fruit juices	11.10 mg	2%	CNF
2041	Raisin, golden seedless	Fruits and fruit juices	11.10 mg	2%	CNF
2042	Sauce, cocktail, ready-to-serve	Soups, Sauces, and Gravies	11.00 mg	2%	USDA_SR
2043	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	11.00 mg	2%	USDA_SR
2044	Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA	Baby Foods	11.00 mg	2%	USDA_SR
2045	Spices, cinnamon, ground	Spices and Herbs	11.00 mg	2%	USDA_SR
2046	Potatoes, white, flesh and skin, raw	Vegetables and Vegetable Products	11.00 mg	2%	USDA_SR
2047	Sauce, cocktail, ready-to-serve	Soups, Sauces and Gravies	11.00 mg	2%	CNF
2048	Potato, white, flesh and skin, raw	Vegetables and Vegetable Products	11.00 mg	2%	CNF
2049	Spices, cinnamon, ground	Spices and Herbs	11.00 mg	2%	CNF
2050	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	10.90 mg	2%	USDA_SR

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Vegan foods high in Choline

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