Top Vegetables High in Choline
About Vegetables and Choline
There are quite a number of vegetables rich in choline, and most of this list will provide a significant portion of your recommended daily values.Some of the highest choline vegetables include edamame, cauliflower, lima beans, water chestnut, artichoke, yellow corn, peas, broccoli, endive and poi. Other choline rich vegetables are kimchi, green bean, jicama, fennel, russet potato, ketchup, sweet potatoes, okra, shallot and cabbage.
We calculated the top vegetables for choline by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in choline.
Edamame
In 1 cup, edamame
has
87mg of
choline, or about
21% of daily values for women and
16% for men.
| Choline | |
|---|---|
|
87mg in 1 cup (155g) |
93mg in
200 Calories (165g) |
|
21%
16%
|
22%
17%
|
Complete nutrition for Edamame
Cauliflower
1 head of cauliflower
contains
372mg of
choline, or about
88% of daily values for women and
68% for men.
| Choline | |
|---|---|
|
372mg in 1 head (840g) |
354mg in
200 Calories (800g) |
|
88%
68%
|
83%
64%
|
Complete nutrition for Cauliflower
Lima Beans
In 1 cup, lima bean
has
62mg of
choline, or about
15% of daily values for women and
11% for men.
| Choline | |
|---|---|
|
62mg in 1 cup (156g) |
71mg in
200 Calories (177g) |
|
15%
11%
|
17%
13%
|
Complete nutrition for Lima Beans
Water Chestnut
1 cup of water chestnut
contains
45mg of
choline, or about
11% of daily values for women and
8% for men.
| Choline | |
|---|---|
|
45mg in 1 cup (124g) |
75mg in
200 Calories (206g) |
|
11%
8%
|
18%
14%
|
Complete nutrition for Water Chestnut
Artichoke
1 artichoke
has
56mg of
choline, or about
13% of daily values for women and
10% for men.
| Choline | |
|---|---|
|
56mg in 1 artichoke (162g) |
146mg in
200 Calories (426g) |
|
13%
10%
|
34%
27%
|
Complete nutrition for Artichoke
Yellow Corn (cooked)
1 ear of yellow corn
contains
26mg of
choline, or about
6% of daily values for women and
5% for men.
| Choline | |
|---|---|
|
26mg in 1 ear (89g) |
61mg in
200 Calories (208g) |
|
6%
5%
|
14%
11%
|
Complete nutrition for Yellow Corn
Peas
In 1 cup, pea
has
41mg of
choline, or about
10% of daily values for women and
7% for men.
| Choline | |
|---|---|
|
41mg in 1 cup (145g) |
70mg in
200 Calories (247g) |
|
10%
7%
|
16%
13%
|
Complete nutrition for Peas
Broccoli
1 cup of broccoli
contains
17mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
17mg in 1 cup (91g) |
110mg in
200 Calories (588g) |
|
4%
3%
|
26%
20%
|
Complete nutrition for Broccoli
Endive
In 1 head, endive
has
14mg of
choline, or about
3% for adults.
| Choline | |
|---|---|
|
14mg in 1 head (85g) |
198mg in
200 Calories (1176g) |
|
3%
3%
|
47%
36%
|
Complete nutrition for Endive
Poi
1 cup of poi
contains
40mg of
choline, or about
9% of daily values for women and
7% for men.
| Choline | |
|---|---|
|
40mg in 1 cup (240g) |
30mg in
200 Calories (179g) |
|
9%
7%
|
7%
5%
|
Complete nutrition for Poi
Kimchi
In 1 cup, kimchi
has
23mg of
choline, or about
5% of daily values for women and
4% for men.
| Choline | |
|---|---|
|
23mg in 1 cup (150g) |
207mg in
200 Calories (1333g) |
|
5%
4%
|
49%
38%
|
Complete nutrition for Kimchi
Green Bean
1 cup of green bean
contains
15mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
15mg in 1 cup (100g) |
99mg in
200 Calories (645g) |
|
4%
3%
|
23%
18%
|
Complete nutrition for Green Bean
Jicama
In 1 cup, jicama
has
16mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
16mg in 1 cup (120g) |
72mg in
200 Calories (526g) |
|
4%
3%
|
17%
13%
|
Complete nutrition for Jicama
Fennel
1 cup of fennel
contains
11mg of
choline, or about
3% of daily values for women and
2% for men.
| Choline | |
|---|---|
|
11mg in 1 cup (87g) |
85mg in
200 Calories (645g) |
|
3%
2%
|
20%
15%
|
Complete nutrition for Fennel
Russet Potato
In 1 cup, russet potato
has
19mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
19mg in 1 cup (150g) |
32mg in
200 Calories (253g) |
|
4%
3%
|
8%
6%
|
Complete nutrition for Russet Potato
Ketchup
1 cup of ketchup
contains
30mg of
choline, or about
7% of daily values for women and
5% for men.
| Choline | |
|---|---|
|
30mg in 1 cup (240g) |
25mg in
200 Calories (198g) |
|
7%
5%
|
6%
5%
|
Complete nutrition for Ketchup
Sweet Potatoes
In 1 cup, sweet potato
has
16mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
16mg in 1 cup (133g) |
29mg in
200 Calories (233g) |
|
4%
3%
|
7%
5%
|
Complete nutrition for Sweet Potatoes
Okra
1 cup of okra
contains
12mg of
choline, or about
3% of daily values for women and
2% for men.
| Choline | |
|---|---|
|
12mg in 1 cup (100g) |
75mg in
200 Calories (606g) |
|
3%
2%
|
18%
14%
|
Complete nutrition for Okra
Shallot
In 1 cup, shallot
has
18mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
18mg in 1 cup (160g) |
31mg in
200 Calories (278g) |
|
4%
3%
|
7%
6%
|
Complete nutrition for Shallot
Cabbage
1 head of cabbage
contains
134mg of
choline, or about
31% of daily values for women and
24% for men.
| Choline | |
|---|---|
|
134mg in 1 head (1248g) |
86mg in
200 Calories (800g) |
|
31%
24%
|
20%
16%
|
Complete nutrition for Cabbage