Top Vegetarian Food High in Choline
About Vegetarian Food and Choline
There are quite a number of vegetarian foods rich in choline, and most of this list will provide a significant portion of your recommended daily values.Some of the highest choline vegetarian food include egg yolk, fried egg, egg, boiled egg, soy flour, peanut flour, fried tofu, mung bean, flaxseeds and miso. Other choline rich vegetarian food are pistachio, peanuts, raw pumpkin seeds, edamame, pine nut, almonds, maitake mushroom, beech mushroom, oyster mushroom and cauliflower.
We calculated the top vegetarian foods 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 vegetarian foods highest in choline.
Egg Yolk (raw)
1 large
egg yolk
has
139mg of
choline, or about
33% of daily values for women and
25% for men.
| Choline | |
|---|---|
|
139mg in 1 large (17g) |
509mg in
200 Calories (62g) |
|
33%
25%
|
120%
93%
|
Complete nutrition for Egg Yolk
Fried Egg (cooked)
1 large
fried egg
contains
146mg of
choline, or about
34% of daily values for women and
27% for men.
| Choline | |
|---|---|
|
146mg in 1 large (46g) |
324mg in
200 Calories (102g) |
|
34%
27%
|
76%
59%
|
Complete nutrition for Fried Egg
Egg (raw)
In 1 teaspoon, egg
has
15mg of
choline, or about
3% for adults.
| Choline | |
|---|---|
|
15mg in 1 teaspoon (5.06g) |
411mg in
200 Calories (140g) |
|
3%
3%
|
97%
75%
|
Complete nutrition for Egg
Boiled Egg (cooked)
1 cup of boiled egg
contains
400mg of
choline, or about
94% of daily values for women and
73% for men.
| Choline | |
|---|---|
|
400mg in 1 cup (136g) |
379mg in
200 Calories (129g) |
|
94%
73%
|
89%
69%
|
Complete nutrition for Boiled Egg
Soy Flour
In 1 cup, soy flour
has
169mg of
choline, or about
40% of daily values for women and
31% for men.
| Choline | |
|---|---|
|
169mg in 1 cup (88g) |
103mg in
200 Calories (54g) |
|
40%
31%
|
24%
19%
|
Complete nutrition for Soy Flour
Peanut Flour
1 cup of peanut flour
contains
65mg of
choline, or about
15% of daily values for women and
12% for men.
| Choline | |
|---|---|
|
65mg in 1 cup (60g) |
66mg in
200 Calories (61g) |
|
15%
12%
|
16%
12%
|
Complete nutrition for Peanut Flour
Fried Tofu
In 1 1/2, fried tofu
has
60mg of
choline, or about
14% of daily values for women and
11% for men.
| Choline | |
|---|---|
|
60mg in 1 1/2 (56g) |
79mg in
200 Calories (74g) |
|
14%
11%
|
19%
14%
|
Complete nutrition for Fried Tofu
Mung Bean (raw)
1 cup of mung bean
contains
203mg of
choline, or about
48% of daily values for women and
37% for men.
| Choline | |
|---|---|
|
203mg in 1 cup (207g) |
56mg in
200 Calories (58g) |
|
48%
37%
|
13%
10%
|
Complete nutrition for Mung Bean
Flaxseeds
In 1 cup, flaxseed
has
132mg of
choline, or about
31% of daily values for women and
24% for men.
| Choline | |
|---|---|
|
132mg in 1 cup (168g) |
29mg in
200 Calories (37g) |
|
31%
24%
|
7%
5%
|
Complete nutrition for Flaxseeds
Miso
1 tablespoon of miso
contains
12mg of
choline, or about
3% of daily values for women and
2% for men.
| Choline | |
|---|---|
|
12mg in 1 tablespoon (17g) |
73mg in
200 Calories (101g) |
|
3%
2%
|
17%
13%
|
Complete nutrition for Miso
Pistachio
In 1 cup, pistachio
has
88mg of
choline, or about
21% of daily values for women and
16% for men.
| Choline | |
|---|---|
|
88mg in 1 cup (123g) |
25mg in
200 Calories (35g) |
|
21%
16%
|
6%
5%
|
Complete nutrition for Pistachio
Peanuts
1 cup of peanut
contains
94mg of
choline, or about
22% of daily values for women and
17% for men.
| Choline | |
|---|---|
|
94mg in 1 cup (146g) |
22mg in
200 Calories (34g) |
|
22%
17%
|
5%
4%
|
Complete nutrition for Peanuts
Raw Pumpkin Seeds
In 1 cup, raw pumpkin seed
has
81mg of
choline, or about
19% of daily values for women and
15% for men.
| Choline | |
|---|---|
|
81mg in 1 cup (129g) |
23mg in
200 Calories (36g) |
|
19%
15%
|
5%
4%
|
Complete nutrition for Raw Pumpkin Seeds
Edamame
1 cup of edamame
contains
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
Pine Nut (dried)
In 1 cup, pine nut
has
75mg of
choline, or about
18% of daily values for women and
14% for men.
| Choline | |
|---|---|
|
75mg in 1 cup (135g) |
17mg in
200 Calories (30g) |
|
18%
14%
|
4%
3%
|
Complete nutrition for Pine Nut
Almonds
1 cup of almond
contains
75mg of
choline, or about
18% of daily values for women and
14% for men.
| Choline | |
|---|---|
|
75mg in 1 cup (143g) |
18mg in
200 Calories (35g) |
|
18%
14%
|
4%
3%
|
Complete nutrition for Almonds
Maitake Mushroom (raw)
In 1 cup, maitake mushroom
has
36mg of
choline, or about
8% of daily values for women and
7% for men.
| Choline | |
|---|---|
|
36mg in 1 cup (70g) |
330mg in
200 Calories (645g) |
|
8%
7%
|
78%
60%
|
Complete nutrition for Maitake Mushroom
Beech Mushroom (raw)
1 cup of beech mushroom
contains
35mg of
choline, or about
8% of daily values for women and
6% for men.
| Choline | |
|---|---|
|
35mg in 1 cup (68g) |
292mg in
200 Calories (571g) |
|
8%
6%
|
69%
53%
|
Complete nutrition for Beech Mushroom
Oyster Mushroom (raw)
In 1 cup, oyster mushroom
has
42mg of
choline, or about
10% of daily values for women and
8% for men.
| Choline | |
|---|---|
|
42mg in 1 cup (86g) |
295mg in
200 Calories (606g) |
|
10%
8%
|
69%
54%
|
Complete nutrition for Oyster Mushroom
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