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 4201–4250 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
4201	Fruit butters, apple	Sweets	2.10 mg	0%	USDA_SR
4202	Frostings, chocolate, creamy, dry mix, prepared with butter	Sweets	2.10 mg	0%	USDA_SR
4203	Babyfood, banana apple dessert, strained	Baby Foods	2.10 mg	0%	USDA_SR
4204	Plant-based beverage, rice, enriched	Beverages	2.10 mg	0%	CNF
4205	Grains, rice, white, long-grain, regular, cooked, salted	Cereals, Grains and Pasta	2.10 mg	0%	CNF
4206	Grains, rice, white, long-grain, regular, cooked	Cereals, Grains and Pasta	2.10 mg	0%	CNF
4207	Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared	Cereals, Grains and Pasta	2.10 mg	0%	CNF
4208	Grains, rice, white, glutinous, cooked	Cereals, Grains and Pasta	2.10 mg	0%	CNF
4209	Sweets, sugars, maple, hard	Sweets	2.10 mg	0%	CNF
4210	Sweets, fruit butters, apple	Sweets	2.10 mg	0%	CNF
4211	Icing (frosting), chocolate, creamy, dry mix, prepared with butter	Sweets	2.10 mg	0%	CNF
4212	Limeade, frozen concentrate	Beverages	2.10 mg	0%	CNF
4213	Turnip greens and turnips, frozen, boiled, drained	Vegetables and Vegetable Products	2.10 mg	0%	CNF
4214	Beverages, almond milk, chocolate, ready-to-drink	Beverages	2.00 mg	0%	USDA_SR
4215	Lemonade, frozen concentrate, pink	Beverages	2.00 mg	0%	USDA_SR
4216	Lemonade, frozen concentrate, white	Beverages	2.00 mg	0%	USDA_SR
4217	Pear nectar, canned, without added ascorbic acid	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
4218	Papaya nectar, canned	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
4219	Plant-based beverage, almond, enriched, sweetened, chocolate flavoured	Beverages	2.00 mg	0%	CNF
4220	Lemonade, pink, frozen concentrate	Beverages	2.00 mg	0%	CNF
4221	Lemonade, white, frozen concentrate	Beverages	2.00 mg	0%	CNF
4222	Pear nectar, canned	Fruits and fruit juices	2.00 mg	0%	CNF
4223	Papaya nectar, canned	Fruits and fruit juices	2.00 mg	0%	CNF
4224	Soup, onion, canned, condensed, water added	Soups, Sauces and Gravies	2.00 mg	0%	CNF
4225	Babyfood, juice, apple and grape	Baby Foods	1.90 mg	0%	USDA_SR
4226	Babyfood, cereal, rice, with applesauce and bananas, strained	Baby Foods	1.90 mg	0%	USDA_SR
4227	Plums, raw	Fruits and Fruit Juices	1.90 mg	0%	USDA_SR
4228	Pears, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	1.90 mg	0%	USDA_SR
4229	Kiwifruit, ZESPRI SunGold, raw	Fruits and Fruit Juices	1.90 mg	0%	USDA_SR
4230	Babyfood, juice, apple - cherry	Baby Foods	1.90 mg	0%	USDA_SR
4231	Plum, raw	Fruits and fruit juices	1.90 mg	0%	CNF
4232	Pear, canned halves, heavy syrup pack, solids and liquid	Fruits and fruit juices	1.90 mg	0%	CNF
4233	Beverages, Apple juice drink, light, fortified with vitamin C	Beverages	1.80 mg	0%	USDA_SR
4234	Apricots, canned, light syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	1.80 mg	0%	USDA_SR
4235	Apricots, canned, juice pack, with skin, solids and liquids	Fruits and Fruit Juices	1.80 mg	0%	USDA_SR
4236	Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid	Fruits and Fruit Juices	1.80 mg	0%	USDA_SR
4237	Apple juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	1.80 mg	0%	USDA_SR
4238	Beverages, fruit juice drink, greater than 3% juice, high vitamin C	Beverages	1.80 mg	0%	USDA_SR
4239	Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin	Beverages	1.80 mg	0%	USDA_SR
4240	Beverages, citrus fruit juice drink, frozen concentrate	Beverages	1.80 mg	0%	USDA_SR
4241	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	1.80 mg	0%	USDA_SR
4242	Apricots, canned, water pack, with skin, solids and liquids	Fruits and Fruit Juices	1.80 mg	0%	USDA_SR
4243	Babyfood, juice, apple and prune	Baby Foods	1.80 mg	0%	USDA_SR
4244	Babyfood, juice, apple, with calcium	Baby Foods	1.80 mg	0%	USDA_SR
4245	Babyfood, juice, apple	Baby Foods	1.80 mg	0%	USDA_SR
4246	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Sweets	1.80 mg	0%	USDA_SR
4247	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Fruits and Fruit Juices	1.80 mg	0%	USDA_SR
4248	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	Fruits and Fruit Juices	1.80 mg	0%	USDA_SR
4249	Babyfood, fruit supreme dessert	Baby Foods	1.80 mg	0%	USDA_SR
4250	Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium	Fruits and Fruit Juices	1.80 mg	0%	USDA_SR

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Vegetarian foods high in Choline

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