Vegan foods high in Choline (USDA SR Legacy)

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 1–50 of 2,124 foods

#	Food	Category	Per 100 g	% DV
1	Oil, soybean lecithin	Fats and Oils	350.00 mg	64%
2	Beverages, Protein powder soy based	Beverages	312.90 mg	57%
3	Beverages, chocolate powder, no sugar added	Beverages	266.90 mg	49%
4	Mushrooms, shiitake, dried	Vegetables and Vegetable Products	201.70 mg	37%
5	Soy flour, low-fat	Legumes and Legume Products	191.70 mg	35%
6	Soy protein isolate, potassium type	Legumes and Legume Products	190.90 mg	35%
7	Soy protein isolate	Legumes and Legume Products	190.90 mg	35%
8	Soy flour, full-fat, raw	Legumes and Legume Products	190.60 mg	35%
9	Beverages, nutritional shake mix, high protein, powder	Beverages	179.70 mg	33%
10	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	178.60 mg	32%
11	Vermicelli, made from soy	Legumes and Legume Products	177.00 mg	32%
12	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	175.60 mg	32%
13	Peas, green, split, mature seeds, raw	Legumes and Legume Products	156.90 mg	29%
14	Bacon bits, meatless	Legumes and Legume Products	134.80 mg	25%
15	Cake, chocolate, prepared from recipe without frosting	Baked Products	128.40 mg	23%
16	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	Beverages	128.30 mg	23%
17	Soybeans, mature seeds, roasted, salted	Legumes and Legume Products	124.30 mg	23%
18	Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder	Baby Foods	124.00 mg	23%
19	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder	Baby Foods	123.00 mg	22%
20	Infant formula, GERBER, GOOD START, PROTECT PLUS, powder	Baby Foods	123.00 mg	22%
21	Spices, mustard seed, ground	Spices and Herbs	122.70 mg	22%
22	Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	122.00 mg	22%
23	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	122.00 mg	22%
24	Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted	Baby Foods	122.00 mg	22%
25	Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted	Baby Foods	122.00 mg	22%
26	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder	Baby Foods	122.00 mg	22%
27	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	121.00 mg	22%
28	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder	Baby Foods	121.00 mg	22%
29	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder	Baby Foods	121.00 mg	22%
30	Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted	Baby Foods	120.00 mg	22%
31	Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted	Baby Foods	120.00 mg	22%
32	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	Baby Foods	120.00 mg	22%
33	Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA	Baby Foods	119.00 mg	22%
34	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA	Baby Foods	119.00 mg	22%
35	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	Baby Foods	119.00 mg	22%
36	Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder	Baby Foods	119.00 mg	22%
37	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted	Baby Foods	119.00 mg	22%
38	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder	Baby Foods	119.00 mg	22%
39	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	118.30 mg	22%
40	Beverages, tea, instant, unsweetened, powder	Beverages	118.30 mg	22%
41	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	Baby Foods	118.00 mg	21%
42	Soybeans, mature seeds, raw	Legumes and Legume Products	115.90 mg	21%
43	Beverages, Cocoa mix, no sugar added, powder	Beverages	115.30 mg	21%
44	Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted	Baby Foods	115.00 mg	21%
45	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces, and Gravies	114.50 mg	21%
46	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder	Baby Foods	114.00 mg	21%
47	Beverages, ABBOTT, EAS soy protein powder	Beverages	113.70 mg	21%
48	Snacks, soy chips or crisps, salted	Snacks	110.90 mg	20%
49	Radishes, oriental, dried	Vegetables and Vegetable Products	109.70 mg	20%
50	Peanut flour, defatted	Legumes and Legume Products	108.70 mg	20%

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Vegan foods high in Choline (USDA SR Legacy)

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