Vitamin B4 (choline) in Cereals and Grains

List of cereals and grains with a high vitamin B4 (choline) content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Quinoa 23mg 4.6%
2 Buckwheat 20.1mg 4%
3 Pearl barley 13.4mg 2.7%
4 Millet 11.2mg 2.2%
5 Wild rice 10.2mg 2%
6 Long-grain brown rice 9.2mg 1.8%
7 Bulgur 6.9mg 1.4%
8 Parboiled brown rice 4.4mg 0.9%
9 Couscous 3.3mg 0.7%
10 Long-grain white rice 2.1mg 0.4%
11 Glutinous rice 2.1mg 0.4%
12 Amaranth grain 0mg 0%
13 Raw buckwheat 0mg 0%
14 Parboiled rice 0mg 0%
15 Short-grain white rice 0mg 0%
16 Medium-grain white rice 0mg 0%
17 Medium-grain brown rice 0mg 0%
18 Teff 0mg 0%