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 4101–4150 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
4101	Cocktail mix, non-alcoholic, concentrated, frozen	Beverages	3.00 mg	1%	CNF
4102	Sweets, marmalade, orange	Sweets	3.00 mg	1%	CNF
4103	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks	2.90 mg	1%	USDA_SR
4104	Frozen novelties, juice type, orange	Sweets	2.90 mg	1%	USDA_SR
4105	Focaccia, Italian flatbread, plain	Baked Products	2.90 mg	1%	USDA_SR
4106	Bread, focaccia, Italian flatbread, plain	Baked Products	2.90 mg	1%	CNF
4107	Salad, Greek, homemade	Mixed Dishes	2.90 mg	1%	CNF
4108	Dessert, frozen, juice, orange	Sweets	2.90 mg	1%	CNF
4109	Ice cream sandwich, vanilla, light, no sugar added	Dairy and Egg Products	2.80 mg	1%	USDA_SR
4110	Ice cream sandwich, made with light ice cream, vanilla	Dairy and Egg Products	2.80 mg	1%	USDA_SR
4111	Apricots, raw	Fruits and Fruit Juices	2.80 mg	1%	USDA_SR
4112	Pie fillings, apple, canned	Sweets	2.80 mg	1%	USDA_SR
4113	Candies, sweet chocolate coated fondant	Sweets	2.80 mg	1%	USDA_SR
4114	Apricots, canned, heavy syrup, drained	Fruits and Fruit Juices	2.80 mg	1%	USDA_SR
4115	Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla	Sweets	2.80 mg	1%	CNF
4116	Apricot, canned, heavy syrup, drained	Fruits and fruit juices	2.80 mg	1%	CNF
4117	Sweets, pie fillings, canned apple	Sweets	2.80 mg	1%	CNF
4118	Candies, fondant, sweet chocolate coated	Sweets	2.80 mg	1%	CNF
4119	Apricot, raw	Fruits and fruit juices	2.80 mg	1%	CNF
4120	Pasta, gluten-free, brown rice flour, cooked, TINKYADA	Cereal Grains and Pasta	2.70 mg	0%	USDA_SR
4121	Bread, cinnamon	Baked Products	2.70 mg	0%	USDA_SR
4122	Sauce, worcestershire	Soups, Sauces, and Gravies	2.70 mg	0%	USDA_SR
4123	Cherries, sweet, canned, pitted, heavy syrup, drained	Fruits and Fruit Juices	2.70 mg	0%	USDA_SR
4124	Prune juice, canned	Fruits and Fruit Juices	2.70 mg	0%	USDA_SR
4125	Cherry, sweet, canned, heavy syrup, drained	Fruits and fruit juices	2.70 mg	0%	CNF
4126	Cake mix, angel food, dry, unprepared	Baked Products	2.70 mg	0%	CNF
4127	Prune juice, canned	Fruits and fruit juices	2.70 mg	0%	CNF
4128	Sauce, worcestershire, ready-to-serve	Soups, Sauces and Gravies	2.70 mg	0%	CNF
4129	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	2.60 mg	0%	USDA_SR
4130	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	2.60 mg	0%	USDA_SR
4131	Beverages, coffee, brewed, espresso, restaurant-prepared	Beverages	2.60 mg	0%	USDA_SR
4132	Beverages, coffee, brewed, prepared with tap water	Beverages	2.60 mg	0%	USDA_SR
4133	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Breakfast Cereals	2.60 mg	0%	USDA_SR
4134	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	2.60 mg	0%	USDA_SR
4135	Salad dressing, italian dressing, commercial, regular	Fats and Oils	2.60 mg	0%	USDA_SR
4136	Sandwich spread, meatless	Legumes and Legume Products	2.60 mg	0%	USDA_SR
4137	Babyfood, juice, pear	Baby Foods	2.60 mg	0%	USDA_SR
4138	Babyfood, juice, pear, all stages	Babyfoods	2.60 mg	0%	CNF
4139	Coffee, brewed, espresso, restaurant prepared	Beverages	2.60 mg	0%	CNF
4140	Coffee, brewed, prepared with tap water	Beverages	2.60 mg	0%	CNF
4141	Salad dressing, italian, commercial, regular	Fats and Oils	2.60 mg	0%	CNF
4142	Egg substitute, liquid or frozen, fat free	Dairy and Egg Products	2.50 mg	0%	USDA_SR
4143	Egg, white, raw, frozen, pasteurized	Dairy and Egg Products	2.50 mg	0%	USDA_SR
4144	Babyfood, juice, apple and peach	Baby Foods	2.50 mg	0%	USDA_SR
4145	Babyfood, dessert, dutch apple, junior	Baby Foods	2.50 mg	0%	USDA_SR
4146	Babyfood, dessert, dutch apple, strained	Baby Foods	2.50 mg	0%	USDA_SR
4147	Jams, preserves, marmalades, sweetened with fruit juice	Sweets	2.50 mg	0%	USDA_SR
4148	Crackers, cheese, reduced fat	Baked Products	2.50 mg	0%	USDA_SR
4149	Candies, NESTLE, BIT-O'-HONEY Candy Chews	Sweets	2.50 mg	0%	USDA_SR
4150	Egg substitute, liquid, fat free	Dairy and Egg Products	2.50 mg	0%	CNF

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Vegetarian foods high in Choline

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