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 201–250 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
201	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA	Baby Foods	82.00 mg	15%	USDA_SR
202	Vegetarian fillets, meatless	Legumes and Legume Products	82.00 mg	15%	CNF
203	Infant formula, PBM PRODUCTS, store brand, powder	Baby Foods	81.70 mg	15%	USDA_SR
204	Protein supplement, milk based, Muscle Milk Light, powder	Dairy and Egg Products	81.60 mg	15%	USDA_SR
205	Protein supplement, milk based, Muscle Milk, powder	Dairy and Egg Products	81.60 mg	15%	USDA_SR
206	Beverages, ABBOTT, EAS whey protein powder	Beverages	81.60 mg	15%	USDA_SR
207	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	81.20 mg	15%	USDA_SR
208	Mushrooms, shiitake, cooked, with salt	Vegetables and Vegetable Products	80.00 mg	15%	USDA_SR
209	Noodles, egg, dry, unenriched	Cereal Grains and Pasta	78.70 mg	14%	USDA_SR
210	Noodles, egg, dry, enriched	Cereal Grains and Pasta	78.70 mg	14%	USDA_SR
211	Seeds, flaxseed	Nut and Seed Products	78.70 mg	14%	USDA_SR
212	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	78.70 mg	14%	CNF
213	Pasta, egg noodles, unenriched, dry	Cereals, Grains and Pasta	78.70 mg	14%	CNF
214	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	78.70 mg	14%	CNF
215	Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS	Baby Foods	78.00 mg	14%	USDA_SR
216	Cereal, ready-to-eat, amaranth flakes	Breakfast cereals	75.10 mg	14%	CNF
217	Wheat bran, crude	Cereal Grains and Pasta	74.40 mg	14%	USDA_SR
218	Grains, wheat bran, crude	Cereals, Grains and Pasta	74.40 mg	14%	CNF
219	Potato pancakes	Vegetables and Vegetable Products	74.20 mg	13%	USDA_SR
220	Potato pancake, homemade	Vegetables and Vegetable Products	74.20 mg	13%	CNF
221	Vegetarian meatloaf or patties	Legumes and Legume Products	73.10 mg	13%	USDA_SR
222	Vegetarian meat loaf or patty, meatless	Legumes and Legume Products	73.10 mg	13%	CNF
223	Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors	Snacks	73.00 mg	13%	USDA_SR
224	Infant formula, PBM PRODUCTS, store brand, soy, powder	Baby Foods	73.00 mg	13%	USDA_SR
225	Miso	Legumes and Legume Products	72.20 mg	13%	USDA_SR
226	Soybean, fermented products, miso	Legumes and Legume Products	72.20 mg	13%	CNF
227	Carrot, dehydrated	Vegetables and Vegetable Products	72.10 mg	13%	USDA_SR
228	Carrot, dehydrated	Vegetables and Vegetable Products	72.10 mg	13%	CNF
229	Chicken, meatless	Legumes and Legume Products	71.60 mg	13%	USDA_SR
230	Meatless, chicken	Legumes and Legume Products	71.60 mg	13%	CNF
231	Nuts, pistachio nuts, dry roasted, without salt added	Nut and Seed Products	71.40 mg	13%	USDA_SR
232	Nuts, pistachio nuts, dry roasted, with salt added	Nut and Seed Products	71.40 mg	13%	USDA_SR
233	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	71.40 mg	13%	CNF
234	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	71.40 mg	13%	CNF
235	Quinoa, uncooked	Cereal Grains and Pasta	70.20 mg	13%	USDA_SR
236	Grains, quinoa, dry	Cereals, Grains and Pasta	70.20 mg	13%	CNF
237	Amaranth grain, uncooked	Cereal Grains and Pasta	69.80 mg	13%	USDA_SR
238	Grains, amaranth, raw	Cereals, Grains and Pasta	69.80 mg	13%	CNF
239	Sausage, meatless	Legumes and Legume Products	69.70 mg	13%	USDA_SR
240	Meatless, sausage	Legumes and Legume Products	69.70 mg	13%	CNF
241	Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber	Baked Products	68.40 mg	12%	USDA_SR
242	Coffee, instant, with sugar, cappucino flavour, powder	Beverages	68.00 mg	12%	CNF
243	Rice mix, cheese flavor, dry mix, unprepared	Meals, Entrees, and Side Dishes	67.90 mg	12%	USDA_SR
244	Spices, garlic powder	Spices and Herbs	67.50 mg	12%	USDA_SR
245	Spices, garlic powder	Spices and Herbs	67.50 mg	12%	CNF
246	Peanut spread, reduced sugar	Legumes and Legume Products	67.40 mg	12%	USDA_SR
247	Peanut butter, lower sugar	Legumes and Legume Products	67.40 mg	12%	CNF
248	Beans, pink, mature seeds, raw	Legumes and Legume Products	67.20 mg	12%	USDA_SR
249	Beans, pink, raw	Legumes and Legume Products	67.20 mg	12%	CNF
250	Spices, chili powder	Spices and Herbs	66.50 mg	12%	USDA_SR

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Vegetarian foods high in Choline

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