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 2701–2750 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
2701	Sweets, cocoa, powder, unsweetened	Sweets	12.00 mg	2%	CNF
2702	Cookie, oatmeal (with or without raisins), commercial	Baked Products	12.00 mg	2%	CNF
2703	Cookie, animal crackers (arrowroot, social tea)	Baked Products	12.00 mg	2%	CNF
2704	Carob flour	Legumes and Legume Products	11.90 mg	2%	USDA_SR
2705	Ice cream sundae cone	Dairy and Egg Products	11.90 mg	2%	USDA_SR
2706	Yogurt parfait, lowfat, with fruit and granola	Fast Foods	11.90 mg	2%	USDA_SR
2707	Eggplant, pickled	Vegetables and Vegetable Products	11.90 mg	2%	USDA_SR
2708	Puddings, banana, dry mix, instant, prepared with whole milk	Sweets	11.90 mg	2%	USDA_SR
2709	Yogourt parfait, with fruit and granola, reduced fat yogourt	Dairy and Egg Products	11.90 mg	2%	CNF
2710	Eggplant, pickled	Vegetables and Vegetable Products	11.90 mg	2%	CNF
2711	Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder	Sweets	11.90 mg	2%	CNF
2712	Carob (St. John's bread), flour	Legumes and Legume Products	11.90 mg	2%	CNF
2713	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	11.80 mg	2%	USDA_SR
2714	Toppings, nuts in syrup	Sweets	11.80 mg	2%	USDA_SR
2715	Egg custards, dry mix, prepared with whole milk	Sweets	11.80 mg	2%	USDA_SR
2716	Candies, MOUNDS Candy Bar	Sweets	11.80 mg	2%	USDA_SR
2717	Beans, snap, yellow, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	11.80 mg	2%	USDA_SR
2718	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	11.80 mg	2%	USDA_SR
2719	Lettuce, red leaf, raw	Vegetables and Vegetable Products	11.80 mg	2%	USDA_SR
2720	Lettuce, red leaf	Vegetables and Vegetable Products	11.80 mg	2%	CNF
2721	Sweets, topping, nuts in syrup	Sweets	11.80 mg	2%	CNF
2722	Dessert, egg custard, dry mix prepared with whole milk	Sweets	11.80 mg	2%	CNF
2723	Candies, bars, Mounds	Sweets	11.80 mg	2%	CNF
2724	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	11.80 mg	2%	CNF
2725	Frozen novelties, No Sugar Added, FUDGSICLE pops	Sweets	11.70 mg	2%	USDA_SR
2726	Burdock root, raw	Vegetables and Vegetable Products	11.70 mg	2%	USDA_SR
2727	Ice creams, chocolate, light, no sugar added	Sweets	11.70 mg	2%	USDA_SR
2728	Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener	Sweets	11.70 mg	2%	CNF
2729	Dessert, frozen, ice cream, chocolate, light, no sugar added	Sweets	11.70 mg	2%	CNF
2730	Burdock root, raw	Vegetables and Vegetable Products	11.70 mg	2%	CNF
2731	Fast foods, hush puppies	Fast Foods	11.60 mg	2%	USDA_SR
2732	Sweet potato, cooked, candied, home-prepared	Vegetables and Vegetable Products	11.60 mg	2%	USDA_SR
2733	Pineapple juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	11.60 mg	2%	USDA_SR
2734	Radishes, hawaiian style, pickled	Vegetables and Vegetable Products	11.60 mg	2%	USDA_SR
2735	Snacks, corn-based, extruded, puffs or twists, cheese-flavor	Snacks	11.60 mg	2%	USDA_SR
2736	Radish, hawaiian style, pickled	Vegetables and Vegetable Products	11.60 mg	2%	CNF
2737	Fast foods, side dish, hush puppies	Fast Foods	11.60 mg	2%	CNF
2738	Snacks, corn-based, extruded, puffs or twists, cheese	Snacks	11.60 mg	2%	CNF
2739	Sweet potato, cooked, candied, homemade	Vegetables and Vegetable Products	11.60 mg	2%	CNF
2740	Pineapple juice, frozen concentrate, unsweetened, undiluted	Fruits and fruit juices	11.60 mg	2%	CNF
2741	Cookies, vanilla wafers, higher fat	Baked Products	11.50 mg	2%	USDA_SR
2742	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	11.50 mg	2%	USDA_SR
2743	Sauce, steak, tomato based	Soups, Sauces, and Gravies	11.50 mg	2%	USDA_SR
2744	Snacks, potato chips, barbecue-flavor	Snacks	11.50 mg	2%	USDA_SR
2745	Snacks, potato chips, barbecue flavour	Snacks	11.50 mg	2%	CNF
2746	Sauce, steak, tomato based, ready-to-serve	Soups, Sauces and Gravies	11.50 mg	2%	CNF
2747	Basil, fresh	Spices and Herbs	11.40 mg	2%	USDA_SR
2748	Cookie, vanilla with caramel, coconut, and chocolate coating	Baked Products	11.40 mg	2%	USDA_SR
2749	Soup, cream of onion, canned, condensed	Soups, Sauces, and Gravies	11.40 mg	2%	USDA_SR
2750	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sweets	11.40 mg	2%	USDA_SR

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Vegetarian foods high in Choline

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