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 4301–4350 of 4,601 foods

#	Food	Category	Per 100 g	% DV	Source
4301	Plum, canned, purple, water pack, solids and liquid	Fruits and fruit juices	1.30 mg	0%	CNF
4302	Cookies, sugar wafer, with creme filling, sugar free	Baked Products	1.20 mg	0%	USDA_SR
4303	Soup, onion, dry, mix, prepared with water	Soups, Sauces, and Gravies	1.20 mg	0%	USDA_SR
4304	Cookies, sugar wafers with creme filling, regular	Baked Products	1.20 mg	0%	USDA_SR
4305	Cookies, vanilla sandwich with creme filling, reduced fat	Baked Products	1.20 mg	0%	USDA_SR
4306	Babyfood, fruit, apricot with tapioca, junior	Baby Foods	1.20 mg	0%	USDA_SR
4307	Tapioca, pearl, dry	Cereal Grains and Pasta	1.20 mg	0%	USDA_SR
4308	Grains, tapioca, pearl, dry	Cereals, Grains and Pasta	1.20 mg	0%	CNF
4309	Cookie, sugar wafer sandwich with cream filling	Baked Products	1.20 mg	0%	CNF
4310	Soup, onion, dehydrated, water added	Soups, Sauces and Gravies	1.20 mg	0%	CNF
4311	Beverages, tea, instant, lemon, sweetened, powder	Beverages	1.10 mg	0%	USDA_SR
4312	Egg, white, raw, fresh	Dairy and Egg Products	1.10 mg	0%	USDA_SR
4313	Cranberry juice cocktail, bottled	Beverages	1.10 mg	0%	USDA_SR
4314	Babyfood, dessert, peach cobbler, junior	Baby Foods	1.10 mg	0%	USDA_SR
4315	Babyfood, dessert, peach cobbler, strained	Baby Foods	1.10 mg	0%	USDA_SR
4316	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	1.10 mg	0%	USDA_SR
4317	Babyfood, fruit, plums with tapioca, without ascorbic acid, junior	Baby Foods	1.10 mg	0%	USDA_SR
4318	Babyfood, fruit, plums with tapioca, without ascorbic acid, strained	Baby Foods	1.10 mg	0%	USDA_SR
4319	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	1.10 mg	0%	USDA_SR
4320	Puddings, vanilla, dry mix, instant	Sweets	1.10 mg	0%	USDA_SR
4321	Guava nectar, with sucralose, canned	Fruits and Fruit Juices	1.10 mg	0%	USDA_SR
4322	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Sweets	1.10 mg	0%	USDA_SR
4323	Guava nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	1.10 mg	0%	USDA_SR
4324	Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared	Sweets	1.10 mg	0%	CNF
4325	Dessert, pudding, vanilla, dry mix, instant, unprepared	Sweets	1.10 mg	0%	CNF
4326	Juice, cocktail, cranberry, vitamin C added, bottled	Beverages	1.10 mg	0%	CNF
4327	Tea, instant, sweetened, lemon flavour, powder	Beverages	1.10 mg	0%	CNF
4328	Coffee, instant, decaffeinated, powder	Beverages	1.10 mg	0%	CNF
4329	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	1.10 mg	0%	CNF
4330	Egg, chicken, white, fresh or frozen, raw	Dairy and Egg Products	1.10 mg	0%	CNF
4331	Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	1.00 mg	0%	USDA_SR
4332	Beverages, coffee, brewed, prepared with tap water, decaffeinated	Beverages	1.00 mg	0%	USDA_SR
4333	Apricot nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	1.00 mg	0%	USDA_SR
4334	Jellies, no sugar (with sodium saccharin), any flavors	Sweets	1.00 mg	0%	USDA_SR
4335	Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink	Beverages	1.00 mg	0%	USDA_SR
4336	Plant-based beverage, almond, enriched, sweetened, vanilla flavoured	Beverages	1.00 mg	0%	CNF
4337	Coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	1.00 mg	0%	CNF
4338	Apricot nectar, canned	Fruits and fruit juices	1.00 mg	0%	CNF
4339	Soup, oxtail, dehydrated, water added	Soups, Sauces and Gravies	1.00 mg	0%	CNF
4340	Cookies, shortbread, commercially prepared, plain	Baked Products	0.90 mg	0%	USDA_SR
4341	Beverages, Whiskey sour mix, bottled	Beverages	0.90 mg	0%	USDA_SR
4342	Sauce, enchilada, red, mild, ready to serve	Soups, Sauces, and Gravies	0.90 mg	0%	USDA_SR
4343	Syrup, NESTLE, chocolate	Sweets	0.90 mg	0%	USDA_SR
4344	Milk dessert, frozen, milk-fat free, chocolate	Sweets	0.90 mg	0%	USDA_SR
4345	Dessert, frozen, made with skim milk, chocolate	Sweets	0.90 mg	0%	CNF
4346	Cookie, shortbread, plain, commercial	Baked Products	0.90 mg	0%	CNF
4347	Alcohol, cocktail, whisky sour mix, bottled	Beverages	0.90 mg	0%	CNF
4348	Alcoholic beverage, liqueur, coffee, 53 proof	Beverages	0.80 mg	0%	USDA_SR
4349	Fast food, biscuit	Fast Foods	0.80 mg	0%	USDA_SR
4350	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Sweets	0.80 mg	0%	USDA_SR

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Vegetarian foods high in Choline

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