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

Selling a product with choline? Generate a print-ready nutrition label from your recipe.

Showing 2101–2150 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
2101	Wheat flour, white (industrial), 10% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2102	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2103	Wheat flour, white (industrial), 9% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2104	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2105	Crackers, multigrain	Baked Products	10.40 mg	2%	USDA_SR
2106	Babyfood, crackers, vegetable	Baby Foods	10.40 mg	2%	USDA_SR
2107	Tomatoes, red, ripe, canned, stewed	Vegetables and Vegetable Products	10.40 mg	2%	USDA_SR
2108	Wheat flour, white, all-purpose, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2109	Wheat flour, white, cake, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2110	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	10.40 mg	2%	USDA_SR
2111	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2112	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2113	Wheat flour, white (industrial), 11.5% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2114	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2115	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2116	Wheat flours, bread, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2117	Wheat flour, white, bread, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2118	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2119	Wheat flour, white, all-purpose, enriched, bleached	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2120	Seaweed, laver, raw	Vegetables and Vegetable Products	10.40 mg	2%	USDA_SR
2121	Cracker, multigrain	Baked Products	10.40 mg	2%	CNF
2122	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	10.40 mg	2%	CNF
2123	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	10.40 mg	2%	CNF
2124	Tomato, red, ripe, canned, stewed	Vegetables and Vegetable Products	10.40 mg	2%	CNF
2125	Seaweed, dulse (laver, nori), raw	Vegetables and Vegetable Products	10.40 mg	2%	CNF
2126	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	10.40 mg	2%	CNF
2127	Jellies	Sweets	10.30 mg	2%	USDA_SR
2128	Olives, ripe, canned (small-extra large)	Fruits and Fruit Juices	10.30 mg	2%	USDA_SR
2129	Sweets, jellies	Sweets	10.30 mg	2%	CNF
2130	Olive, ripe, canned, small to extra large	Fruits and fruit juices	10.30 mg	2%	CNF
2131	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	10.20 mg	2%	USDA_SR
2132	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	10.20 mg	2%	USDA_SR
2133	Babyfood, corn and sweet potatoes, strained	Baby Foods	10.20 mg	2%	USDA_SR
2134	Boysenberries, frozen, unsweetened	Fruits and Fruit Juices	10.20 mg	2%	USDA_SR
2135	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	10.20 mg	2%	USDA_SR
2136	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	10.20 mg	2%	USDA_SR
2137	Jams and preserves	Sweets	10.20 mg	2%	USDA_SR
2138	Tangerines, (mandarin oranges), raw	Fruits and Fruit Juices	10.20 mg	2%	USDA_SR
2139	Wild rice, cooked	Cereal Grains and Pasta	10.20 mg	2%	USDA_SR
2140	Raspberries, frozen, red, sweetened	Fruits and Fruit Juices	10.20 mg	2%	USDA_SR
2141	Grains, rice, wild, cooked	Cereals, Grains and Pasta	10.20 mg	2%	CNF
2142	Sweets, jams and preserves	Sweets	10.20 mg	2%	CNF
2143	Raspberry, frozen, sweetened	Fruits and fruit juices	10.20 mg	2%	CNF
2144	Tangerine (mandarin), raw	Fruits and fruit juices	10.20 mg	2%	CNF
2145	Boysenberry, frozen, unsweetened	Fruits and fruit juices	10.20 mg	2%	CNF
2146	Malt beverage, includes non-alcoholic beer	Beverages	10.10 mg	2%	USDA_SR
2147	Bread, naan, whole wheat, commercially prepared, refrigerated	Baked Products	10.10 mg	2%	USDA_SR
2148	Alcoholic beverages, beer, higher alcohol	Beverages	10.10 mg	2%	USDA_SR
2149	Alcoholic beverage, beer, regular, all	Beverages	10.10 mg	2%	USDA_SR
2150	Plums, dried (prunes), uncooked	Fruits and Fruit Juices	10.10 mg	2%	USDA_SR

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Vegan foods high in Choline

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