Vegetarian 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 701–750 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
701	Waterchestnuts, Chinese, raw	Vegetables and Vegetable Products	36.20 mg	7%	CNF
702	Macaroni and cheese dinner with dry sauce mix, boxed, uncooked	Meals, Entrees, and Side Dishes	36.00 mg	7%	USDA_SR
703	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	36.00 mg	7%	USDA_SR
704	Macaroni or noodles with cheese, microwaveable, unprepared	Meals, Entrees, and Side Dishes	36.00 mg	7%	USDA_SR
705	Cheese product, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	35.80 mg	7%	USDA_SR
706	Candies, HERSHEYS, PAYDAY Bar	Sweets	35.60 mg	6%	USDA_SR
707	Candies, Reese's peanut butter cups	Sweets	35.50 mg	6%	CNF
708	Candies, REESE'S Peanut Butter Cups	Sweets	35.40 mg	6%	USDA_SR
709	Beans, pinto, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	35.30 mg	6%	USDA_SR
710	Dandelion greens, raw	Vegetables and Vegetable Products	35.30 mg	6%	USDA_SR
711	Beans, pinto, boiled	Legumes and Legume Products	35.30 mg	6%	CNF
712	Dandelion greens, raw	Vegetables and Vegetable Products	35.30 mg	6%	CNF
713	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	35.20 mg	6%	USDA_SR
714	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	35.20 mg	6%	USDA_SR
715	Restaurant, Latino, black bean soup	Restaurant Foods	35.20 mg	6%	USDA_SR
716	Soup, black bean, ready-to-serve	Soups, Sauces and Gravies	35.20 mg	6%	CNF
717	Beans, white, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	35.10 mg	6%	USDA_SR
718	Beans, white, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	35.10 mg	6%	USDA_SR
719	Beans, white, boiled, salted	Legumes and Legume Products	35.10 mg	6%	CNF
720	Beans, white, boiled	Legumes and Legume Products	35.10 mg	6%	CNF
721	Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey	Breakfast Cereals	35.00 mg	6%	USDA_SR
722	Wild rice, raw	Cereal Grains and Pasta	35.00 mg	6%	USDA_SR
723	Grains, rice, wild, dry	Cereals, Grains and Pasta	35.00 mg	6%	CNF
724	Beans, baked, canned, with franks	Legumes and Legume Products	34.90 mg	6%	USDA_SR
725	Beans, kidney, all types, mature seeds, canned	Legumes and Legume Products	34.90 mg	6%	USDA_SR
726	Snacks, potato sticks	Snacks	34.90 mg	6%	USDA_SR
727	Candies, NESTLE, BABY RUTH Bar	Sweets	34.90 mg	6%	USDA_SR
728	Snacks, potato sticks	Snacks	34.90 mg	6%	CNF
729	Candies, bars, Baby Ruth	Sweets	34.90 mg	6%	CNF
730	Beans, kidney, all types, canned, solids and liquid	Legumes and Legume Products	34.90 mg	6%	CNF
731	Beans, baked, canned, with wieners	Legumes and Legume Products	34.90 mg	6%	CNF
732	Cheese, pasteurized process, pimento	Dairy and Egg Products	34.70 mg	6%	USDA_SR
733	Ice creams, chocolate, rich	Sweets	34.70 mg	6%	USDA_SR
734	Dessert, frozen, ice cream, chocolate, rich	Sweets	34.70 mg	6%	CNF
735	McDONALD'S, RANCH SNACK WRAP, Grilled	Fast Foods	34.60 mg	6%	USDA_SR
736	Soy sauce (made with hydrolyzed vegetable protein), reduced sodium	Legumes and Legume Products	34.50 mg	6%	CNF
737	Artichokes, (globe or french), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	34.40 mg	6%	USDA_SR
738	Artichokes, (globe or french), raw	Vegetables and Vegetable Products	34.40 mg	6%	USDA_SR
739	Artichokes, (globe or french), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	34.40 mg	6%	USDA_SR
740	Artichoke (Globe, French), boiled, drained	Vegetables and Vegetable Products	34.40 mg	6%	CNF
741	Artichoke (Globe, French), raw	Vegetables and Vegetable Products	34.40 mg	6%	CNF
742	Artichoke (Globe, French), boiled, drained, with salt	Vegetables and Vegetable Products	34.40 mg	6%	CNF
743	Breakfast bar, corn flake crust with fruit	Snacks	34.30 mg	6%	USDA_SR
744	Breakfast bar, corn flake crust with fruit	Baked Products	34.30 mg	6%	CNF
745	Salad dressing, mayonnaise, regular	Fats and Oils	34.20 mg	6%	USDA_SR
746	Salad dressing, mayonnaise, commercial, regular	Fats and Oils	34.20 mg	6%	CNF
747	Candies, chocolate covered, caramel with nuts	Sweets	33.90 mg	6%	USDA_SR
748	Candies, caramel with nuts, chocolate covered	Sweets	33.90 mg	6%	CNF
749	Bread, whole-wheat, commercially prepared, toasted	Baked Products	33.80 mg	6%	USDA_SR
750	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	33.80 mg	6%	USDA_SR

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Vegetarian foods high in Choline

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