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 101–150 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
101	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	Baby Foods	120.00 mg	22%	USDA_SR
102	Milk, dry, whole, with added vitamin D	Dairy and Egg Products	119.30 mg	22%	USDA_SR
103	Milk, dry whole	Dairy and Egg Products	119.30 mg	22%	CNF
104	Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA	Baby Foods	119.00 mg	22%	USDA_SR
105	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA	Baby Foods	119.00 mg	22%	USDA_SR
106	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	Baby Foods	119.00 mg	22%	USDA_SR
107	Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder	Baby Foods	119.00 mg	22%	USDA_SR
108	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted	Baby Foods	119.00 mg	22%	USDA_SR
109	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder	Baby Foods	119.00 mg	22%	USDA_SR
110	Milk, buttermilk, dried	Dairy and Egg Products	118.70 mg	22%	USDA_SR
111	Milk, dry, buttermilk, sweet cream	Dairy and Egg Products	118.70 mg	22%	CNF
112	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	118.30 mg	22%	USDA_SR
113	Beverages, tea, instant, unsweetened, powder	Beverages	118.30 mg	22%	USDA_SR
114	Tea, instant, unsweetened, powder, decaffeinated	Beverages	118.30 mg	22%	CNF
115	Tea, instant, unsweetened, powder	Beverages	118.30 mg	22%	CNF
116	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	Baby Foods	118.00 mg	21%	USDA_SR
117	Egg substitute, powder	Dairy and Egg Products	117.60 mg	21%	USDA_SR
118	Egg substitute, powder	Dairy and Egg Products	117.60 mg	21%	CNF
119	Milk, dry, whole, without added vitamin D	Dairy and Egg Products	117.40 mg	21%	USDA_SR
120	Soybeans, mature seeds, raw	Legumes and Legume Products	115.90 mg	21%	USDA_SR
121	Soybeans, dry, raw	Legumes and Legume Products	115.90 mg	21%	CNF
122	Beverages, Cocoa mix, no sugar added, powder	Beverages	115.30 mg	21%	USDA_SR
123	Hot chocolate, with aspartame, mix, powder	Beverages	115.30 mg	21%	CNF
124	Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted	Baby Foods	115.00 mg	21%	USDA_SR
125	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces, and Gravies	114.50 mg	21%	USDA_SR
126	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces and Gravies	114.50 mg	21%	CNF
127	Cream puff shell, prepared from recipe	Baked Products	114.40 mg	21%	USDA_SR
128	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder	Baby Foods	114.00 mg	21%	USDA_SR
129	Beverages, ABBOTT, EAS soy protein powder	Beverages	113.70 mg	21%	USDA_SR
130	Snacks, soy chips or crisps, salted	Snacks	110.90 mg	20%	USDA_SR
131	Snacks, soy chips or crisps, salted	Snacks	110.90 mg	20%	CNF
132	Radishes, oriental, dried	Vegetables and Vegetable Products	109.70 mg	20%	USDA_SR
133	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	109.70 mg	20%	CNF
134	Peanut flour, defatted	Legumes and Legume Products	108.70 mg	20%	USDA_SR
135	Peanut flour, defatted, salted	Legumes and Legume Products	108.70 mg	20%	CNF
136	Formulated Bar, SOUTH BEACH protein bar	Snacks	108.20 mg	20%	USDA_SR
137	Milk shake, not chocolate, dry mix, unprepared	Beverages	106.70 mg	19%	CNF
138	Tofu, fried	Legumes and Legume Products	106.30 mg	19%	USDA_SR
139	Tofu, fried	Legumes and Legume Products	106.30 mg	19%	CNF
140	Luncheon slices, meatless	Legumes and Legume Products	105.30 mg	19%	USDA_SR
141	Meatless, luncheon slices	Legumes and Legume Products	105.30 mg	19%	CNF
142	Tomatoes, sun-dried	Vegetables and Vegetable Products	104.60 mg	19%	USDA_SR
143	Tomato, sun-dried	Vegetables and Vegetable Products	104.60 mg	19%	CNF
144	Beverages, coffee, instant, decaffeinated, powder	Beverages	101.90 mg	19%	USDA_SR
145	Beverages, coffee, instant, regular, half the caffeine	Beverages	101.90 mg	19%	USDA_SR
146	Beverages, coffee, instant, regular, powder	Beverages	101.90 mg	19%	USDA_SR
147	Coffee, instant, powder, half the caffeine	Beverages	101.90 mg	19%	CNF
148	Coffee, instant, regular, powder	Beverages	101.90 mg	19%	CNF
149	Mutton, cooked, roasted (Navajo)	American Indian/Alaska Native Foods	100.60 mg	18%	USDA_SR
150	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	99.30 mg	18%	USDA_SR

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Vegetarian foods high in Choline

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