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 2801–2850 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
2801	Radicchio, raw	Vegetables and Vegetable Products	10.90 mg	2%	USDA_SR
2802	Candies, confectioner's coating, butterscotch	Sweets	10.90 mg	2%	USDA_SR
2803	Sweets, confectioner's coating / chips, butterscotch	Sweets	10.90 mg	2%	CNF
2804	Potato, mashed, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	10.90 mg	2%	CNF
2805	Radicchio, raw	Vegetables and Vegetable Products	10.90 mg	2%	CNF
2806	Crackers, milk	Baked Products	10.80 mg	2%	USDA_SR
2807	Cookies, sugar, commercially prepared, regular (includes vanilla)	Baked Products	10.80 mg	2%	USDA_SR
2808	Crackers, matzo, plain	Baked Products	10.80 mg	2%	USDA_SR
2809	Babyfood, fruit, banana and strawberry, junior	Baby Foods	10.80 mg	2%	USDA_SR
2810	Sweet potato, cooked, boiled, without skin, with salt	Vegetables and Vegetable Products	10.80 mg	2%	USDA_SR
2811	Rye flour, light	Cereal Grains and Pasta	10.80 mg	2%	USDA_SR
2812	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.80 mg	2%	USDA_SR
2813	Sweet potato, cooked, boiled, without skin	Vegetables and Vegetable Products	10.80 mg	2%	USDA_SR
2814	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.80 mg	2%	USDA_SR
2815	Sweet potato, boiled without skin, with salt	Vegetables and Vegetable Products	10.80 mg	2%	CNF
2816	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt	Vegetables and Vegetable Products	10.80 mg	2%	CNF
2817	Grains, rye flour, light	Cereals, Grains and Pasta	10.80 mg	2%	CNF
2818	Cracker, matzo, plain	Baked Products	10.80 mg	2%	CNF
2819	Cookie, sugar, commercial	Baked Products	10.80 mg	2%	CNF
2820	Sweet potato, boiled without skin	Vegetables and Vegetable Products	10.80 mg	2%	CNF
2821	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained	Vegetables and Vegetable Products	10.80 mg	2%	CNF
2822	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	10.70 mg	2%	USDA_FF
2823	Cake, gingerbread, dry mix	Baked Products	10.70 mg	2%	USDA_SR
2824	Zwieback	Baby Foods	10.70 mg	2%	USDA_SR
2825	Egg, white, dried, stabilized, glucose reduced	Dairy and Egg Products	10.70 mg	2%	USDA_SR
2826	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	10.70 mg	2%	USDA_SR
2827	Cabbage, raw	Vegetables and Vegetable Products	10.70 mg	2%	USDA_SR
2828	Babyfood, dessert, banana pudding, strained	Baby Foods	10.70 mg	2%	USDA_SR
2829	Chokecherries, raw, pitted (Northern Plains Indians)	American Indian/Alaska Native Foods	10.70 mg	2%	USDA_SR
2830	Pasta, spaghetti, whole-wheat, cooked	Cereals, Grains and Pasta	10.70 mg	2%	CNF
2831	Pasta, macaroni (elbow), whole wheat, cooked	Cereals, Grains and Pasta	10.70 mg	2%	CNF
2832	Cake mix, gingerbread, dry, unprepared	Baked Products	10.70 mg	2%	CNF
2833	Onion rings, breaded, par fried, frozen, heated in oven	Vegetables and Vegetable Products	10.70 mg	2%	CNF
2834	Cabbage, raw	Vegetables and Vegetable Products	10.70 mg	2%	CNF
2835	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	10.60 mg	2%	USDA_SR
2836	Currants, zante, dried	Fruits and Fruit Juices	10.60 mg	2%	USDA_SR
2837	Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA	Baby Foods	10.60 mg	2%	USDA_SR
2838	Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk	Dairy and Egg Products	10.60 mg	2%	USDA_SR
2839	Squash, winter, all varieties, cooked, baked, without salt	Vegetables and Vegetable Products	10.60 mg	2%	USDA_SR
2840	Squash, winter, all varieties, cooked, baked, with salt	Vegetables and Vegetable Products	10.60 mg	2%	USDA_SR
2841	Cinnamon buns, frosted (includes honey buns)	Baked Products	10.60 mg	2%	USDA_SR
2842	Cinnamon bun, with icing (honey bun)	Baked Products	10.60 mg	2%	CNF
2843	Squash, winter, all varieties, baked, with salt	Vegetables and Vegetable Products	10.60 mg	2%	CNF
2844	Squash, winter, all varieties, baked	Vegetables and Vegetable Products	10.60 mg	2%	CNF
2845	Dessert topping (non dairy), powdered, prepared with whole milk	Dairy and Egg Products	10.60 mg	2%	CNF
2846	Babyfood, dinner, macaroni and cheese, strained	Baby Foods	10.50 mg	2%	USDA_SR
2847	Cookies, sugar, refrigerated dough, baked	Baked Products	10.50 mg	2%	USDA_SR
2848	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	10.50 mg	2%	USDA_SR
2849	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA	Baby Foods	10.50 mg	2%	USDA_SR
2850	Chayote, fruit, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.50 mg	2%	USDA_SR

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Vegetarian foods high in Choline

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