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 3401–3450 of 3,655 foods

#	Food	Category	Per 100 g	% DV	Source
3401	Guava nectar, with sucralose, canned	Fruits and Fruit Juices	1.10 mg	0%	USDA_SR
3402	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Sweets	1.10 mg	0%	USDA_SR
3403	Guava nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	1.10 mg	0%	USDA_SR
3404	Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared	Sweets	1.10 mg	0%	CNF
3405	Dessert, pudding, vanilla, dry mix, instant, unprepared	Sweets	1.10 mg	0%	CNF
3406	Juice, cocktail, cranberry, vitamin C added, bottled	Beverages	1.10 mg	0%	CNF
3407	Tea, instant, sweetened, lemon flavour, powder	Beverages	1.10 mg	0%	CNF
3408	Coffee, instant, decaffeinated, powder	Beverages	1.10 mg	0%	CNF
3409	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	1.10 mg	0%	CNF
3410	Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	1.00 mg	0%	USDA_SR
3411	Beverages, coffee, brewed, prepared with tap water, decaffeinated	Beverages	1.00 mg	0%	USDA_SR
3412	Apricot nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	1.00 mg	0%	USDA_SR
3413	Jellies, no sugar (with sodium saccharin), any flavors	Sweets	1.00 mg	0%	USDA_SR
3414	Plant-based beverage, almond, enriched, sweetened, vanilla flavoured	Beverages	1.00 mg	0%	CNF
3415	Coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	1.00 mg	0%	CNF
3416	Apricot nectar, canned	Fruits and fruit juices	1.00 mg	0%	CNF
3417	Soup, oxtail, dehydrated, water added	Soups, Sauces and Gravies	1.00 mg	0%	CNF
3418	Cookies, shortbread, commercially prepared, plain	Baked Products	0.90 mg	0%	USDA_SR
3419	Beverages, Whiskey sour mix, bottled	Beverages	0.90 mg	0%	USDA_SR
3420	Sauce, enchilada, red, mild, ready to serve	Soups, Sauces, and Gravies	0.90 mg	0%	USDA_SR
3421	Syrup, NESTLE, chocolate	Sweets	0.90 mg	0%	USDA_SR
3422	Cookie, shortbread, plain, commercial	Baked Products	0.90 mg	0%	CNF
3423	Alcohol, cocktail, whisky sour mix, bottled	Beverages	0.90 mg	0%	CNF
3424	Alcoholic beverage, liqueur, coffee, 53 proof	Beverages	0.80 mg	0%	USDA_SR
3425	Fast food, biscuit	Fast Foods	0.80 mg	0%	USDA_SR
3426	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Sweets	0.80 mg	0%	USDA_SR
3427	Plums, canned, heavy syrup, drained	Fruits and Fruit Juices	0.80 mg	0%	USDA_SR
3428	Chocolate syrup, thin type, Calorie-reduced	Sweets	0.80 mg	0%	CNF
3429	Plum, canned, heavy syrup, drained	Fruits and fruit juices	0.80 mg	0%	CNF
3430	Alcohol, liqueur, coffee (26.5% alcohol by volume)	Beverages	0.80 mg	0%	CNF
3431	Kale, raw	Vegetables and Vegetable Products	0.80 mg	0%	CNF
3432	Beverages, cranberry-apple juice drink, bottled	Beverages	0.70 mg	0%	USDA_SR
3433	Salad dressing, mayonnaise, imitation, soybean without cholesterol	Fats and Oils	0.70 mg	0%	USDA_SR
3434	Beverages, coffee, instant, with whitener, reduced calorie	Beverages	0.70 mg	0%	USDA_SR
3435	Mayonnaise dressing, no cholesterol	Fats and Oils	0.70 mg	0%	USDA_SR
3436	Salad Dressing, mayonnaise-like, fat-free	Fats and Oils	0.70 mg	0%	USDA_SR
3437	Salad dressing, mayonnaise, no cholesterol	Fats and Oils	0.70 mg	0%	CNF
3438	Coffee, instant, powder, with whitener and artificial sweetener	Beverages	0.70 mg	0%	CNF
3439	Salad dressing, mayonnaise and mayonnaise type, fat free	Fats and Oils	0.70 mg	0%	CNF
3440	Juice drink, cranberry-apple, vitamin C added, bottled	Beverages	0.70 mg	0%	CNF
3441	Beverages, carbonated, orange	Beverages	0.60 mg	0%	USDA_SR
3442	Carbonated drinks, orange soda	Beverages	0.60 mg	0%	CNF
3443	Beverages, orange breakfast drink, ready-to-drink, with added nutrients	Beverages	0.50 mg	0%	USDA_SR
3444	Beverages, orange drink, canned, with added vitamin C	Beverages	0.50 mg	0%	USDA_SR
3445	Limeade, frozen concentrate, prepared with water	Beverages	0.50 mg	0%	USDA_SR
3446	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	0.50 mg	0%	USDA_SR
3447	Beverages, Fruit punch drink, with added nutrients, canned	Beverages	0.50 mg	0%	USDA_SR
3448	Beverages, pineapple and orange juice drink, canned	Beverages	0.50 mg	0%	USDA_SR
3449	Beverages, pineapple and grapefruit juice drink, canned	Beverages	0.50 mg	0%	USDA_SR
3450	Beverages, orange and apricot juice drink, canned	Beverages	0.50 mg	0%	USDA_SR

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Vegan foods high in Choline

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