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 751–800 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
751	Broccoli raab, cooked	Vegetables and Vegetable Products	33.60 mg	6%	USDA_SR
752	Broccoli raab (rapini), cooked	Vegetables and Vegetable Products	33.60 mg	6%	CNF
753	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	33.50 mg	6%	USDA_SR
754	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	33.50 mg	6%	USDA_SR
755	OLIVE GARDEN, lasagna classico	Restaurant Foods	33.50 mg	6%	USDA_SR
756	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	33.50 mg	6%	USDA_SR
757	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	33.50 mg	6%	CNF
758	Cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	33.50 mg	6%	CNF
759	Rice crackers	Snacks	33.40 mg	6%	USDA_SR
760	Yogurt, Greek, vanilla, lowfat	Dairy and Egg Products	33.40 mg	6%	USDA_SR
761	Fast foods, cheeseburger; single, regular patty, with condiments	Fast Foods	33.40 mg	6%	USDA_SR
762	Babyfood, cereal, brown rice, dry, instant	Baby Foods	33.40 mg	6%	USDA_SR
763	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments	Fast Foods	33.40 mg	6%	CNF
764	Beverages, Cocoa mix, powder	Beverages	33.10 mg	6%	USDA_SR
765	Hot chocolate, mix, powder	Beverages	33.10 mg	6%	CNF
766	Soup, egg drop, Chinese restaurant	Soups, Sauces, and Gravies	33.00 mg	6%	USDA_SR
767	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	33.00 mg	6%	USDA_SR
768	WENDY'S, french fries	Fast Foods	33.00 mg	6%	USDA_SR
769	Chinese dish, soup, egg drop, restaurant prepared	Soups, Sauces and Gravies	33.00 mg	6%	CNF
770	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Snacks	32.90 mg	6%	USDA_SR
771	SUBWAY, cold cut sub on white bread with lettuce and tomato	Fast Foods	32.90 mg	6%	USDA_SR
772	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	32.90 mg	6%	USDA_SR
773	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	32.90 mg	6%	USDA_SR
774	Cowpeas, boiled, drained, with salt	Vegetables and Vegetable Products	32.90 mg	6%	CNF
775	Cowpeas (black-eyed peas), immature seeds, boiled, drained	Vegetables and Vegetable Products	32.90 mg	6%	CNF
776	Peas, split, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	32.80 mg	6%	USDA_SR
777	Salad dressing, ranch dressing, regular	Fats and Oils	32.80 mg	6%	USDA_SR
778	Pie, vanilla cream, prepared from recipe	Baked Products	32.80 mg	6%	USDA_SR
779	Peas, split, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	32.80 mg	6%	USDA_SR
780	Mushrooms, portabella, exposed to ultraviolet light, grilled	Vegetables and Vegetable Products	32.80 mg	6%	USDA_SR
781	Mushrooms, portabella, grilled	Vegetables and Vegetable Products	32.80 mg	6%	USDA_SR
782	Snack, potato chips, made from dried potatoes, plain	Snacks	32.80 mg	6%	USDA_SR
783	Mushroom, portabella (portobello), grilled	Vegetables and Vegetable Products	32.80 mg	6%	CNF
784	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	32.80 mg	6%	CNF
785	Snacks, potato chips, dried potatoes, plain	Snacks	32.80 mg	6%	CNF
786	Pie, vanilla cream, homemade	Baked Products	32.80 mg	6%	CNF
787	Peas, split, boiled, salted	Legumes and Legume Products	32.80 mg	6%	CNF
788	Peas, split, boiled	Legumes and Legume Products	32.80 mg	6%	CNF
789	Lentils, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	32.70 mg	6%	USDA_SR
790	Hush puppies, prepared from recipe	Baked Products	32.70 mg	6%	USDA_SR
791	Peanuts, all types, cooked, boiled, with salt	Legumes and Legume Products	32.70 mg	6%	USDA_SR
792	Lentils, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	32.70 mg	6%	USDA_SR
793	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Breakfast Cereals	32.70 mg	6%	USDA_SR
794	Hush puppy, homemade	Baked Products	32.70 mg	6%	CNF
795	Lentils, boiled, salted	Legumes and Legume Products	32.70 mg	6%	CNF
796	Peanuts, all types, boiled, salted	Legumes and Legume Products	32.70 mg	6%	CNF
797	Lentils, boiled	Legumes and Legume Products	32.70 mg	6%	CNF
798	Beans, black turtle, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	32.60 mg	6%	USDA_SR
799	Beans, black, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	32.60 mg	6%	USDA_SR
800	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	Legumes and Legume Products	32.60 mg	6%	USDA_SR

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Vegetarian foods high in Choline

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