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 2851–2900 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
2851	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	10.50 mg	2%	USDA_SR
2852	Beans, snap, yellow, canned, regular pack, drained solids	Vegetables and Vegetable Products	10.50 mg	2%	USDA_SR
2853	Chayote, fruit, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.50 mg	2%	USDA_SR
2854	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	10.50 mg	2%	CNF
2855	Bread, french or vienna, whole wheat	Baked Products	10.40 mg	2%	USDA_SR
2856	Wheat flour, white (industrial), 15% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2857	Wheat flour, white (industrial), 15% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2858	Wheat flour, white (industrial), 13% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2859	Wheat flour, white (industrial), 10% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2860	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2861	Wheat flour, white (industrial), 9% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2862	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2863	Crackers, multigrain	Baked Products	10.40 mg	2%	USDA_SR
2864	Ice cream, light, soft serve, chocolate	Dairy and Egg Products	10.40 mg	2%	USDA_SR
2865	Babyfood, crackers, vegetable	Baby Foods	10.40 mg	2%	USDA_SR
2866	Tomatoes, red, ripe, canned, stewed	Vegetables and Vegetable Products	10.40 mg	2%	USDA_SR
2867	Wheat flour, white, all-purpose, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2868	Wheat flour, white, cake, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2869	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	10.40 mg	2%	USDA_SR
2870	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2871	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2872	Wheat flour, white (industrial), 11.5% protein, bleached, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2873	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2874	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2875	Wheat flours, bread, unenriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2876	Wheat flour, white, bread, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2877	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2878	Wheat flour, white, all-purpose, enriched, bleached	Cereal Grains and Pasta	10.40 mg	2%	USDA_SR
2879	Seaweed, laver, raw	Vegetables and Vegetable Products	10.40 mg	2%	USDA_SR
2880	Cracker, multigrain	Baked Products	10.40 mg	2%	CNF
2881	Dessert, frozen, ice cream, soft serve, chocolate, light	Sweets	10.40 mg	2%	CNF
2882	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	10.40 mg	2%	CNF
2883	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	10.40 mg	2%	CNF
2884	Tomato, red, ripe, canned, stewed	Vegetables and Vegetable Products	10.40 mg	2%	CNF
2885	Seaweed, dulse (laver, nori), raw	Vegetables and Vegetable Products	10.40 mg	2%	CNF
2886	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	10.40 mg	2%	CNF
2887	Lasagna, cheese, frozen, prepared	Meals, Entrees, and Side Dishes	10.30 mg	2%	USDA_SR
2888	Jellies	Sweets	10.30 mg	2%	USDA_SR
2889	Olives, ripe, canned (small-extra large)	Fruits and Fruit Juices	10.30 mg	2%	USDA_SR
2890	Lasagna, cheese, frozen, unprepared	Meals, Entrees, and Side Dishes	10.30 mg	2%	USDA_SR
2891	Lasagna, cheese, frozen, unprepared	Mixed Dishes	10.30 mg	2%	CNF
2892	Lasagna, cheese, frozen, prepared	Mixed Dishes	10.30 mg	2%	CNF
2893	Sweets, jellies	Sweets	10.30 mg	2%	CNF
2894	Olive, ripe, canned, small to extra large	Fruits and fruit juices	10.30 mg	2%	CNF
2895	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	10.20 mg	2%	USDA_SR
2896	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	10.20 mg	2%	USDA_SR
2897	Babyfood, corn and sweet potatoes, strained	Baby Foods	10.20 mg	2%	USDA_SR
2898	Boysenberries, frozen, unsweetened	Fruits and Fruit Juices	10.20 mg	2%	USDA_SR
2899	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	10.20 mg	2%	USDA_SR
2900	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	10.20 mg	2%	USDA_SR

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Vegetarian foods high in Choline

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