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 2951–3000 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
2951	Bananas, raw	Fruits and Fruit Juices	9.80 mg	2%	USDA_SR
2952	Babyfood, vegetables, mix vegetables strained	Baby Foods	9.80 mg	2%	USDA_SR
2953	Cookies, chocolate sandwich, with creme filling, special dietary	Baked Products	9.80 mg	2%	USDA_SR
2954	Breadfruit, raw	Fruits and Fruit Juices	9.80 mg	2%	USDA_SR
2955	Pumpkin, canned, with salt	Vegetables and Vegetable Products	9.80 mg	2%	USDA_SR
2956	Toppings, strawberry	Sweets	9.80 mg	2%	USDA_SR
2957	Pumpkin, canned, without salt	Vegetables and Vegetable Products	9.80 mg	2%	USDA_SR
2958	Bagels, wheat	Baked Products	9.80 mg	2%	USDA_SR
2959	Babyfood, vegetables, jarred, mixed vegetables, all stages	Babyfoods	9.80 mg	2%	CNF
2960	Bagel, whole-wheat (multigrain)	Baked Products	9.80 mg	2%	CNF
2961	Sweets, topping, strawberry	Sweets	9.80 mg	2%	CNF
2962	Pumpkin, canned	Vegetables and Vegetable Products	9.80 mg	2%	CNF
2963	Banana, raw	Fruits and fruit juices	9.80 mg	2%	CNF
2964	Breadfruit, raw	Fruits and fruit juices	9.80 mg	2%	CNF
2965	Soup, cream of mushroom, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	9.70 mg	2%	USDA_SR
2966	Babyfood, vegetables, mix vegetables junior	Baby Foods	9.70 mg	2%	USDA_SR
2967	Crackers, water biscuits	Baked Products	9.70 mg	2%	USDA_SR
2968	Soup, cream of mushroom, canned, condensed	Soups, Sauces, and Gravies	9.70 mg	2%	USDA_SR
2969	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.70 mg	2%	USDA_SR
2970	Pasta mix, Italian lasagna, unprepared	Meals, Entrees, and Side Dishes	9.70 mg	2%	USDA_SR
2971	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.70 mg	2%	USDA_SR
2972	Soup, cream, mushroom, canned, condensed, reduced fat	Soups, Sauces and Gravies	9.70 mg	2%	CNF
2973	Burdock root, boiled, drained, with salt	Vegetables and Vegetable Products	9.70 mg	2%	CNF
2974	Soup, cream, mushroom, canned, condensed, reduced sodium	Soups, Sauces and Gravies	9.70 mg	2%	CNF
2975	Squash, summer, crookneck, frozen, boiled, drained	Vegetables and Vegetable Products	9.70 mg	2%	CNF
2976	Soup, cream, mushroom, canned, condensed	Soups, Sauces and Gravies	9.70 mg	2%	CNF
2977	Crackers, standard snack-type, regular	Baked Products	9.60 mg	2%	USDA_SR
2978	Bagels, whole grain white	Baked Products	9.60 mg	2%	USDA_SR
2979	Dumpling, potato- or cheese-filled, frozen	Meals, Entrees, and Side Dishes	9.60 mg	2%	USDA_SR
2980	Cracker, standard snack-type	Baked Products	9.60 mg	2%	CNF
2981	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Breakfast Cereals	9.50 mg	2%	USDA_SR
2982	Ravioli, cheese-filled, canned	Meals, Entrees, and Side Dishes	9.50 mg	2%	USDA_SR
2983	Squash, summer, zucchini, includes skin, raw	Vegetables and Vegetable Products	9.50 mg	2%	USDA_SR
2984	Leeks, (bulb and lower leaf-portion), raw	Vegetables and Vegetable Products	9.50 mg	2%	USDA_SR
2985	Raspberries, wild (Northern Plains Indians)	American Indian/Alaska Native Foods	9.50 mg	2%	USDA_SR
2986	Puddings, chocolate, ready-to-eat	Sweets	9.50 mg	2%	USDA_SR
2987	Ravioli, cheese-filled, canned	Mixed Dishes	9.50 mg	2%	CNF
2988	Raspberry, wild, raw	Fruits and fruit juices	9.50 mg	2%	CNF
2989	Dessert, pudding, chocolate, ready-to-eat	Sweets	9.50 mg	2%	CNF
2990	Leeks (bulb and lower-leaf portion), raw	Vegetables and Vegetable Products	9.50 mg	2%	CNF
2991	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	9.50 mg	2%	CNF
2992	Ice cream cones, cake or wafer-type	Baked Products	9.40 mg	2%	USDA_SR
2993	Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.40 mg	2%	USDA_SR
2994	Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.40 mg	2%	USDA_SR
2995	Eggplant, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.40 mg	2%	USDA_SR
2996	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.40 mg	2%	USDA_SR
2997	Eggplant, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.40 mg	2%	USDA_SR
2998	Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.40 mg	2%	USDA_SR
2999	Topping, SMUCKER'S MAGIC SHELL	Sweets	9.40 mg	2%	USDA_SR
3000	Squash, summer, zucchini, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	9.40 mg	2%	CNF

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Vegetarian foods high in Choline

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