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 4151–4200 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
4151	Cracker, cheese, reduced fat	Baked Products	2.50 mg	0%	CNF
4152	Candies, bars, Bit-O-Honey candy chews	Sweets	2.50 mg	0%	CNF
4153	Egg substitute, frozen (yolk replaced)	Dairy and Egg Products	2.50 mg	0%	CNF
4154	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	2.40 mg	0%	USDA_SR
4155	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Breakfast Cereals	2.40 mg	0%	USDA_SR
4156	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	2.40 mg	0%	USDA_SR
4157	Salad dressing, caesar, fat-free	Fats and Oils	2.40 mg	0%	USDA_SR
4158	Peach nectar, canned, with sucralose, without added ascorbic acid	Fruits and Fruit Juices	2.40 mg	0%	USDA_SR
4159	Juice, apple and grape blend, with added ascorbic acid	Fruits and Fruit Juices	2.40 mg	0%	USDA_SR
4160	Fruit cocktail, canned, heavy syrup, drained	Fruits and Fruit Juices	2.40 mg	0%	USDA_SR
4161	Salad dressing, caesar, fat free	Fats and Oils	2.40 mg	0%	CNF
4162	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	2.40 mg	0%	CNF
4163	Juice, apple and grape, with added vitamin C	Fruits and fruit juices	2.40 mg	0%	CNF
4164	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained	Fruits and fruit juices	2.40 mg	0%	CNF
4165	Sauce, adobo fresco	Soups, Sauces and Gravies	2.40 mg	0%	CNF
4166	Peach nectar, canned	Fruits and fruit juices	2.40 mg	0%	CNF
4167	Soup, mushroom, dehydrated, water added	Soups, Sauces and Gravies	2.40 mg	0%	CNF
4168	Soup, consomme, dehydrated, water added	Soups, Sauces and Gravies	2.40 mg	0%	CNF
4169	Wasabi	Soups, Sauces, and Gravies	2.30 mg	0%	USDA_SR
4170	Babyfood, apple-banana juice	Baby Foods	2.30 mg	0%	USDA_SR
4171	Cream substitute, powdered	Dairy and Egg Products	2.30 mg	0%	USDA_SR
4172	Babyfood, fruit, pears, junior	Baby Foods	2.30 mg	0%	USDA_SR
4173	Frostings, vanilla, creamy, ready-to-eat	Sweets	2.30 mg	0%	USDA_SR
4174	Sugars, brown	Sweets	2.30 mg	0%	USDA_SR
4175	Cream substitute, powdered, light	Dairy and Egg Products	2.30 mg	0%	USDA_SR
4176	Coffee whitener (non dairy), powdered, light	Dairy and Egg Products	2.30 mg	0%	CNF
4177	Potato, mashed, homemade, prepared with 2% M.F. milk and margarine	Vegetables and Vegetable Products	2.30 mg	0%	CNF
4178	Icing (frosting), vanilla (white), creamy, ready-to-eat	Sweets	2.30 mg	0%	CNF
4179	Sweets, sugar, brown	Sweets	2.30 mg	0%	CNF
4180	Coffee whitener (non dairy), powdered	Dairy and Egg Products	2.30 mg	0%	CNF
4181	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	2.20 mg	0%	USDA_SR
4182	Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	2.20 mg	0%	USDA_SR
4183	Babyfood, juice, fruit punch, with calcium	Baby Foods	2.20 mg	0%	USDA_SR
4184	Honey	Sweets	2.20 mg	0%	USDA_SR
4185	Guanabana nectar, canned	Fruits and Fruit Juices	2.20 mg	0%	USDA_SR
4186	Candied fruit	Fruits and Fruit Juices	2.20 mg	0%	USDA_SR
4187	Applesauce, canned, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	2.20 mg	0%	USDA_SR
4188	Sweets, honey, strained or extracted	Sweets	2.20 mg	0%	CNF
4189	Applesauce, canned, unsweetened	Fruits and fruit juices	2.20 mg	0%	CNF
4190	Beverages, rice milk, unsweetened	Beverages	2.10 mg	0%	USDA_SR
4191	Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.10 mg	0%	USDA_SR
4192	Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.10 mg	0%	USDA_SR
4193	Rice, white, long-grain, regular, unenriched, cooked without salt	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
4194	Rice, white, long-grain, regular, cooked, enriched, with salt	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
4195	Rice, white, glutinous, unenriched, cooked	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
4196	Rice, white, long-grain, precooked or instant, enriched, prepared	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
4197	Rice, white, long-grain, parboiled, enriched, cooked	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
4198	Sugars, maple	Sweets	2.10 mg	0%	USDA_SR
4199	Rice, white, long-grain, regular, cooked, unenriched, with salt	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR
4200	Rice, white, long-grain, regular, enriched, cooked	Cereal Grains and Pasta	2.10 mg	0%	USDA_SR

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Vegetarian foods high in Choline

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