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 3251–3300 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
3251	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	2.40 mg	0%	USDA_SR
3252	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Breakfast Cereals	2.40 mg	0%	USDA_SR
3253	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	2.40 mg	0%	USDA_SR
3254	Salad dressing, caesar, fat-free	Fats and Oils	2.40 mg	0%	USDA_SR
3255	Peach nectar, canned, with sucralose, without added ascorbic acid	Fruits and Fruit Juices	2.40 mg	0%	USDA_SR
3256	Juice, apple and grape blend, with added ascorbic acid	Fruits and Fruit Juices	2.40 mg	0%	USDA_SR
3257	Fruit cocktail, canned, heavy syrup, drained	Fruits and Fruit Juices	2.40 mg	0%	USDA_SR
3258	Salad dressing, caesar, fat free	Fats and Oils	2.40 mg	0%	CNF
3259	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	2.40 mg	0%	CNF
3260	Juice, apple and grape, with added vitamin C	Fruits and fruit juices	2.40 mg	0%	CNF
3261	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained	Fruits and fruit juices	2.40 mg	0%	CNF
3262	Sauce, adobo fresco	Soups, Sauces and Gravies	2.40 mg	0%	CNF
3263	Peach nectar, canned	Fruits and fruit juices	2.40 mg	0%	CNF
3264	Soup, mushroom, dehydrated, water added	Soups, Sauces and Gravies	2.40 mg	0%	CNF
3265	Soup, consomme, dehydrated, water added	Soups, Sauces and Gravies	2.40 mg	0%	CNF
3266	Wasabi	Soups, Sauces, and Gravies	2.30 mg	0%	USDA_SR
3267	Babyfood, apple-banana juice	Baby Foods	2.30 mg	0%	USDA_SR
3268	Babyfood, fruit, pears, junior	Baby Foods	2.30 mg	0%	USDA_SR
3269	Sugars, brown	Sweets	2.30 mg	0%	USDA_SR
3270	Potato, mashed, homemade, prepared with 2% M.F. milk and margarine	Vegetables and Vegetable Products	2.30 mg	0%	CNF
3271	Sweets, sugar, brown	Sweets	2.30 mg	0%	CNF
3272	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	2.20 mg	0%	USDA_SR
3273	Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	2.20 mg	0%	USDA_SR
3274	Babyfood, juice, fruit punch, with calcium	Baby Foods	2.20 mg	0%	USDA_SR
3275	Guanabana nectar, canned	Fruits and Fruit Juices	2.20 mg	0%	USDA_SR
3276	Candied fruit	Fruits and Fruit Juices	2.20 mg	0%	USDA_SR
3277	Applesauce, canned, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	2.20 mg	0%	USDA_SR
3278	Applesauce, canned, unsweetened	Fruits and fruit juices	2.20 mg	0%	CNF
3279	Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.10 mg	0%	USDA_SR
3280	Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.10 mg	0%	USDA_SR
3281	Rice, white, long-grain, regular, unenriched, cooked without salt	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
3282	Rice, white, long-grain, regular, cooked, enriched, with salt	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
3283	Rice, white, glutinous, unenriched, cooked	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
3284	Rice, white, long-grain, precooked or instant, enriched, prepared	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
3285	Rice, white, long-grain, parboiled, enriched, cooked	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
3286	Sugars, maple	Sweets	2.10 mg	0%	USDA_SR
3287	Rice, white, long-grain, regular, cooked, unenriched, with salt	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
3288	Rice, white, long-grain, regular, enriched, cooked	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
3289	Babyfood, banana apple dessert, strained	Baby Foods	2.10 mg	0%	USDA_SR
3290	Plant-based beverage, rice, enriched	Beverages	2.10 mg	0%	CNF
3291	Grains, rice, white, long-grain, regular, cooked, salted	Cereals, Grains and Pasta	2.10 mg	0%	CNF
3292	Grains, rice, white, long-grain, regular, cooked	Cereals, Grains and Pasta	2.10 mg	0%	CNF
3293	Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared	Cereals, Grains and Pasta	2.10 mg	0%	CNF
3294	Grains, rice, white, glutinous, cooked	Cereals, Grains and Pasta	2.10 mg	0%	CNF
3295	Sweets, sugars, maple, hard	Sweets	2.10 mg	0%	CNF
3296	Limeade, frozen concentrate	Beverages	2.10 mg	0%	CNF
3297	Turnip greens and turnips, frozen, boiled, drained	Vegetables and Vegetable Products	2.10 mg	0%	CNF
3298	Lemonade, frozen concentrate, pink	Beverages	2.00 mg	0%	USDA_SR
3299	Lemonade, frozen concentrate, white	Beverages	2.00 mg	0%	USDA_SR
3300	Pear nectar, canned, without added ascorbic acid	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR

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Vegan foods high in Choline

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