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 51–100 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
51	Soy flour, low-fat	Legumes and Legume Products	191.70 mg	35%	USDA_SR
52	Soy flour, low fat	Legumes and Legume Products	191.70 mg	35%	CNF
53	Soy protein isolate, potassium type	Legumes and Legume Products	190.90 mg	35%	USDA_SR
54	Soy protein isolate	Legumes and Legume Products	190.90 mg	35%	USDA_SR
55	Soy protein isolate (prepared with sodium)	Legumes and Legume Products	190.90 mg	35%	CNF
56	Soy flour, full-fat, raw	Legumes and Legume Products	190.60 mg	35%	USDA_SR
57	Soy flour, full-fat, raw	Legumes and Legume Products	190.60 mg	35%	CNF
58	Fast foods, egg, scrambled	Fast Foods	180.60 mg	33%	USDA_SR
59	Fast foods, egg, scrambled	Fast Foods	180.60 mg	33%	CNF
60	Beverages, nutritional shake mix, high protein, powder	Beverages	179.70 mg	33%	USDA_SR
61	Beverages, high protein powder	Beverages	179.70 mg	33%	CNF
62	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	178.60 mg	32%	USDA_SR
63	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	178.60 mg	32%	CNF
64	Vermicelli, made from soy	Legumes and Legume Products	177.00 mg	32%	USDA_SR
65	Vermicelli, made from soy, dry	Legumes and Legume Products	177.00 mg	32%	CNF
66	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	175.60 mg	32%	USDA_SR
67	Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A	Beverages	175.60 mg	32%	CNF
68	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	Dairy and Egg Products	169.20 mg	31%	USDA_SR
69	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	Dairy and Egg Products	169.20 mg	31%	USDA_SR
70	Milk, dry, skim, powder, regular	Dairy and Egg Products	169.20 mg	31%	CNF
71	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	Dairy and Egg Products	167.80 mg	31%	USDA_SR
72	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	Dairy and Egg Products	167.80 mg	31%	USDA_SR
73	Milk, dry, skim, powder, instant	Dairy and Egg Products	167.80 mg	31%	CNF
74	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	Breakfast Cereals	162.90 mg	30%	USDA_SR
75	Peas, green, split, mature seeds, raw	Legumes and Legume Products	156.90 mg	29%	USDA_SR
76	Beverage, instant breakfast powder, chocolate, not reconstituted	Dairy and Egg Products	148.40 mg	27%	USDA_SR
77	Instant breakfast, powder, chocolate	Beverages	148.40 mg	27%	CNF
78	Bacon bits, meatless	Legumes and Legume Products	134.80 mg	25%	USDA_SR
79	Meatless, bacon bits	Legumes and Legume Products	134.80 mg	25%	CNF
80	Cake, chocolate, prepared from recipe without frosting	Baked Products	128.40 mg	23%	USDA_SR
81	Cake, chocolate, homemade, without icing (frosting)	Baked Products	128.40 mg	23%	CNF
82	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	Beverages	128.30 mg	23%	USDA_SR
83	Soybeans, mature seeds, roasted, salted	Legumes and Legume Products	124.30 mg	23%	USDA_SR
84	Soybean kernels, roasted, salted	Legumes and Legume Products	124.30 mg	23%	CNF
85	Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder	Baby Foods	124.00 mg	23%	USDA_SR
86	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder	Baby Foods	123.00 mg	22%	USDA_SR
87	Infant formula, GERBER, GOOD START, PROTECT PLUS, powder	Baby Foods	123.00 mg	22%	USDA_SR
88	Spices, mustard seed, ground	Spices and Herbs	122.70 mg	22%	USDA_SR
89	Spices, mustard seed, yellow	Spices and Herbs	122.70 mg	22%	CNF
90	Celery flakes, dried	Vegetables and Vegetable Products	122.30 mg	22%	CNF
91	Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	122.00 mg	22%	USDA_SR
92	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	122.00 mg	22%	USDA_SR
93	Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted	Baby Foods	122.00 mg	22%	USDA_SR
94	Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted	Baby Foods	122.00 mg	22%	USDA_SR
95	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder	Baby Foods	122.00 mg	22%	USDA_SR
96	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	121.00 mg	22%	USDA_SR
97	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder	Baby Foods	121.00 mg	22%	USDA_SR
98	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder	Baby Foods	121.00 mg	22%	USDA_SR
99	Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted	Baby Foods	120.00 mg	22%	USDA_SR
100	Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted	Baby Foods	120.00 mg	22%	USDA_SR

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Vegetarian foods high in Choline

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