Vegetarian 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 1401–1450 of 2,638 foods

#	Food	Category	Per 100 g	% DV
1401	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	13.40 mg	2%
1402	Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk	Beverages	13.40 mg	2%
1403	Beverages, coffee substitute, cereal grain beverage, powder	Beverages	13.40 mg	2%
1404	Babyfood, vegetables, garden vegetable, strained	Baby Foods	13.40 mg	2%
1405	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Baked Products	13.40 mg	2%
1406	Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added iron fortified	Baby Foods	13.40 mg	2%
1407	Fast foods, potato, mashed	Fast Foods	13.40 mg	2%
1408	Barley, pearled, cooked	Cereal Grains and Pasta	13.40 mg	2%
1409	Pumpkin, flowers, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.40 mg	2%
1410	Pumpkin flowers, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	13.40 mg	2%
1411	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	Breakfast Cereals	13.40 mg	2%
1412	Tortillas, ready-to-bake or -fry, corn	Baked Products	13.30 mg	2%
1413	Soup, cheese, canned, condensed	Soups, Sauces, and Gravies	13.30 mg	2%
1414	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	13.30 mg	2%
1415	Sweetener, syrup, agave	Sweets	13.30 mg	2%
1416	Syrups, sorghum	Sweets	13.30 mg	2%
1417	Syrups, corn, dark	Sweets	13.30 mg	2%
1418	Molasses	Sweets	13.30 mg	2%
1419	Soup, pea, green, canned, prepared with equal volume water	Soups, Sauces, and Gravies	13.20 mg	2%
1420	Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milk	Soups, Sauces, and Gravies	13.20 mg	2%
1421	Babyfood, potatoes, toddler	Baby Foods	13.20 mg	2%
1422	Soup, pea, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	13.20 mg	2%
1423	Potatoes, boiled, cooked without skin, flesh, with salt	Vegetables and Vegetable Products	13.20 mg	2%
1424	Potatoes, boiled, cooked without skin, flesh, without salt	Vegetables and Vegetable Products	13.20 mg	2%
1425	Beans, shellie, canned, solids and liquids	Vegetables and Vegetable Products	13.20 mg	2%
1426	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	13.20 mg	2%
1427	Fennel, bulb, raw	Vegetables and Vegetable Products	13.20 mg	2%
1428	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	13.20 mg	2%
1429	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	13.20 mg	2%
1430	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	13.20 mg	2%
1431	Snacks, fruit leather, rolls	Sweets	13.20 mg	2%
1432	Babyfood, vegetables, sweet potatoes, junior	Baby Foods	13.10 mg	2%
1433	Babyfood, vegetables, sweet potatoes strained	Baby Foods	13.10 mg	2%
1434	Cookies, oatmeal, reduced fat	Baked Products	13.10 mg	2%
1435	Crackers, sandwich-type, peanut butter filled, reduced fat	Baked Products	13.10 mg	2%
1436	Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium	Soups, Sauces, and Gravies	13.10 mg	2%
1437	Sweet potato, cooked, baked in skin, flesh, with salt	Vegetables and Vegetable Products	13.10 mg	2%
1438	Teff, uncooked	Cereal Grains and Pasta	13.10 mg	2%
1439	Sweet potato, cooked, baked in skin, flesh, without salt	Vegetables and Vegetable Products	13.10 mg	2%
1440	Snacks, popcorn, microwave, 94% fat free	Snacks	13.00 mg	2%
1441	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	13.00 mg	2%
1442	Soup, cream of asparagus, canned, condensed	Soups, Sauces, and Gravies	13.00 mg	2%
1443	Tomato products, canned, sauce, with onions, green peppers, and celery	Vegetables and Vegetable Products	13.00 mg	2%
1444	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	13.00 mg	2%
1445	Butter, light, stick, with salt	Fats and Oils	12.90 mg	2%
1446	Butter, light, stick, without salt	Fats and Oils	12.90 mg	2%
1447	Cheese, provolone, reduced fat	Dairy and Egg Products	12.90 mg	2%
1448	Tomatoes, crushed, canned	Vegetables and Vegetable Products	12.90 mg	2%
1449	Puddings, chocolate, dry mix, regular, prepared with 2% milk	Sweets	12.90 mg	2%
1450	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	12.90 mg	2%

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Vegetarian foods high in Choline (USDA SR Legacy)

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