Top Vegan Food High in Choline
About Vegan Food and Choline
There are quite a number of vegan foods rich in choline, and most of this list will provide a significant portion of your recommended daily values.Some of the highest choline vegan food include soy flour, peanut flour, fried tofu, mung bean, flaxseeds, miso, pistachio, peanuts, raw pumpkin seeds and edamame. Other choline rich vegan food are pine nut, almonds, beech mushroom, maitake mushroom, oyster mushroom, cauliflower, kidney beans, chickpeas, pecan and lima beans.
We calculated the top vegan 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 vegan foods highest in choline.
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
Beech Mushroom (raw)
In 1 cup, beech mushroom
has
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
Maitake Mushroom (raw)
1 cup of maitake mushroom
contains
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
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
Kidney Beans
In 1 cup, kidney bean
has
68mg of
choline, or about
16% of daily values for women and
12% for men.
| Choline | |
|---|---|
|
68mg in 1 cup (158g) |
71mg in
200 Calories (165g) |
|
16%
12%
|
17%
13%
|
Complete nutrition for Kidney Beans
Chickpeas (cooked)
1 cup of chickpea
contains
70mg of
choline, or about
17% of daily values for women and
13% for men.
| Choline | |
|---|---|
|
70mg in 1 cup (164g) |
52mg in
200 Calories (122g) |
|
17%
13%
|
12%
9%
|
Complete nutrition for Chickpeas
Pecan
In 1 cup, pecan
has
44mg of
choline, or about
10% of daily values for women and
8% for men.
| Choline | |
|---|---|
|
44mg in 1 cup (109g) |
12mg in
200 Calories (29g) |
|
10%
8%
|
3%
2%
|
Complete nutrition for Pecan
Lima Beans
1 cup of lima bean
contains
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