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 2751–2800 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
2751	Cocoa, dry powder, unsweetened, processed with alkali	Sweets	11.40 mg	2%	USDA_SR
2752	Okra, frozen, unprepared	Vegetables and Vegetable Products	11.40 mg	2%	USDA_SR
2753	Babyfood, banana juice with low fat yogurt	Baby Foods	11.40 mg	2%	USDA_SR
2754	Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder	Sweets	11.40 mg	2%	CNF
2755	Sweets, cocoa, powder, unsweetened, dutch process	Sweets	11.40 mg	2%	CNF
2756	Okra (gumbo), frozen, unprepared	Vegetables and Vegetable Products	11.40 mg	2%	CNF
2757	Soup, cream, onion, canned, condensed	Soups, Sauces and Gravies	11.40 mg	2%	CNF
2758	Basil, fresh	Spices and Herbs	11.40 mg	2%	CNF
2759	Soy flour, defatted	Legumes and Legume Products	11.30 mg	2%	USDA_SR
2760	Cookies, chocolate chip sandwich, with creme filling	Baked Products	11.30 mg	2%	USDA_SR
2761	Spices, pepper, black	Spices and Herbs	11.30 mg	2%	USDA_SR
2762	Shallots, raw	Vegetables and Vegetable Products	11.30 mg	2%	USDA_SR
2763	Puddings, chocolate, dry mix, regular, prepared with whole milk	Sweets	11.30 mg	2%	USDA_SR
2764	Soy flour, defatted	Legumes and Legume Products	11.30 mg	2%	CNF
2765	Shallot, raw	Vegetables and Vegetable Products	11.30 mg	2%	CNF
2766	Spices, pepper, black	Spices and Herbs	11.30 mg	2%	CNF
2767	Puddings, vanilla, dry mix, regular, prepared with whole milk	Sweets	11.20 mg	2%	USDA_SR
2768	Pears, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	11.20 mg	2%	USDA_SR
2769	Millet, cooked	Cereal Grains and Pasta	11.20 mg	2%	USDA_SR
2770	Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	Snacks	11.20 mg	2%	USDA_SR
2771	Puddings, banana, dry mix, regular, prepared with whole milk	Sweets	11.20 mg	2%	USDA_SR
2772	Grains, millet, cooked	Cereals, Grains and Pasta	11.20 mg	2%	CNF
2773	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	11.20 mg	2%	CNF
2774	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA	Baby Foods	11.10 mg	2%	USDA_SR
2775	Peppers, hot chili, green, raw	Vegetables and Vegetable Products	11.10 mg	2%	USDA_SR
2776	Turnips, raw	Vegetables and Vegetable Products	11.10 mg	2%	USDA_SR
2777	Okra, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	11.10 mg	2%	USDA_SR
2778	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	11.10 mg	2%	USDA_SR
2779	Okra, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	11.10 mg	2%	USDA_SR
2780	Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	11.10 mg	2%	USDA_SR
2781	Raisins, golden, seedless	Fruits and Fruit Juices	11.10 mg	2%	USDA_SR
2782	Okra (gumbo), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	11.10 mg	2%	CNF
2783	Grains, wheat flour, white, tortilla mix	Cereals, Grains and Pasta	11.10 mg	2%	CNF
2784	Turnip, raw	Vegetables and Vegetable Products	11.10 mg	2%	CNF
2785	Pepper, hot chili, red or green, raw	Vegetables and Vegetable Products	11.10 mg	2%	CNF
2786	Okra (gumbo), frozen, boiled, drained	Vegetables and Vegetable Products	11.10 mg	2%	CNF
2787	Raisin, seedless (sultana)	Fruits and fruit juices	11.10 mg	2%	CNF
2788	Raisin, golden seedless	Fruits and fruit juices	11.10 mg	2%	CNF
2789	Biscuits, plain or buttermilk, dry mix	Baked Products	11.00 mg	2%	USDA_SR
2790	Sauce, cocktail, ready-to-serve	Soups, Sauces, and Gravies	11.00 mg	2%	USDA_SR
2791	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	11.00 mg	2%	USDA_SR
2792	Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA	Baby Foods	11.00 mg	2%	USDA_SR
2793	Spices, cinnamon, ground	Spices and Herbs	11.00 mg	2%	USDA_SR
2794	Potatoes, white, flesh and skin, raw	Vegetables and Vegetable Products	11.00 mg	2%	USDA_SR
2795	Sauce, cocktail, ready-to-serve	Soups, Sauces and Gravies	11.00 mg	2%	CNF
2796	Potato, white, flesh and skin, raw	Vegetables and Vegetable Products	11.00 mg	2%	CNF
2797	Biscuit, plain/buttermilk, dry mix, unprepared	Baked Products	11.00 mg	2%	CNF
2798	Spices, cinnamon, ground	Spices and Herbs	11.00 mg	2%	CNF
2799	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	10.90 mg	2%	USDA_SR
2800	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	10.90 mg	2%	USDA_SR

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Vegetarian foods high in Choline

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