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 2251–2300 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
2251	Bread stuffing, cornbread, dry mix, unprepared	Baked Products	9.10 mg	2%	CNF
2252	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	9.10 mg	2%	CNF
2253	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	9.00 mg	2%	USDA_SR
2254	Soup, vegetable, canned, low sodium, condensed	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
2255	Salad dressing, mayonnaise, light	Fats and Oils	9.00 mg	2%	USDA_SR
2256	Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed	Baby Foods	9.00 mg	2%	USDA_SR
2257	Mayonnaise, reduced fat, with olive oil	Fats and Oils	9.00 mg	2%	USDA_SR
2258	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Fats and Oils	9.00 mg	2%	USDA_SR
2259	Celeriac, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
2260	Watercress, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
2261	Noodles, chinese, chow mein	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
2262	Salad dressing, mayonnaise, with olive oil, reduced fat	Fats and Oils	9.00 mg	2%	CNF
2263	Salad dressing, mayonnaise, reduced fat	Fats and Oils	9.00 mg	2%	CNF
2264	Watercress, raw	Vegetables and Vegetable Products	9.00 mg	2%	CNF
2265	Celeriac, raw	Vegetables and Vegetable Products	9.00 mg	2%	CNF
2266	Cake, fruitcake, commercially prepared	Baked Products	8.90 mg	2%	USDA_SR
2267	Soup, minestrone, canned, condensed	Soups, Sauces, and Gravies	8.90 mg	2%	USDA_SR
2268	Babyfood, banana with mixed berries, strained	Baby Foods	8.90 mg	2%	USDA_SR
2269	Peppers, hot pickled, canned	Vegetables and Vegetable Products	8.90 mg	2%	USDA_SR
2270	Peppers, serrano, raw	Vegetables and Vegetable Products	8.90 mg	2%	USDA_SR
2271	Tangerines, (mandarin oranges), canned, juice pack	Fruits and Fruit Juices	8.90 mg	2%	USDA_SR
2272	Bread, white, commercial, with added fibre, toasted	Baked Products	8.90 mg	2%	CNF
2273	Pepper, serrano, raw	Vegetables and Vegetable Products	8.90 mg	2%	CNF
2274	Cake, fruitcake, commercial	Baked Products	8.90 mg	2%	CNF
2275	Tangerine (mandarin), canned, juice pack, solids and liquid	Fruits and fruit juices	8.90 mg	2%	CNF
2276	Soup, minestrone, canned, condensed	Soups, Sauces and Gravies	8.90 mg	2%	CNF
2277	Cookies, gingersnaps	Baked Products	8.80 mg	2%	USDA_SR
2278	Alcoholic beverage, beer, light, higher alcohol	Beverages	8.80 mg	2%	USDA_SR
2279	Spices, poppy seed	Spices and Herbs	8.80 mg	2%	USDA_SR
2280	Spices, nutmeg, ground	Spices and Herbs	8.80 mg	2%	USDA_SR
2281	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	8.80 mg	2%	USDA_SR
2282	Carrots, raw	Vegetables and Vegetable Products	8.80 mg	2%	USDA_SR
2283	Babyfood, GERBER, Banana with orange medley	Baby Foods	8.80 mg	2%	USDA_SR
2284	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	8.80 mg	2%	USDA_SR
2285	Agave, cooked (Southwest)	American Indian/Alaska Native Foods	8.80 mg	2%	USDA_SR
2286	Alcoholic beverage, beer, light	Beverages	8.80 mg	2%	USDA_SR
2287	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	8.80 mg	2%	CNF
2288	Agave, cooked	Vegetables and Vegetable Products	8.80 mg	2%	CNF
2289	Cookie, ginger snap	Baked Products	8.80 mg	2%	CNF
2290	Alcohol, beer, light (4% alcohol by volume)	Beverages	8.80 mg	2%	CNF
2291	Carrot, boiled, drained	Vegetables and Vegetable Products	8.80 mg	2%	CNF
2292	Carrot, raw	Vegetables and Vegetable Products	8.80 mg	2%	CNF
2293	Spices, poppy seed	Spices and Herbs	8.80 mg	2%	CNF
2294	Spices, nutmeg, ground	Spices and Herbs	8.80 mg	2%	CNF
2295	Cookies, oatmeal sandwich, with creme filling	Baked Products	8.70 mg	2%	USDA_SR
2296	Turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	8.70 mg	2%	USDA_SR
2297	Turnips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	8.70 mg	2%	USDA_SR
2298	Squash, winter, hubbard, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	8.70 mg	2%	USDA_SR
2299	Turnips, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	8.70 mg	2%	USDA_SR
2300	Turnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	8.70 mg	2%	USDA_SR

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Vegan foods high in Choline

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