Vitamin B4 (choline) in Vegan Foods

List of vegan foods with a high vitamin B4 (choline) content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Roe (fish eggs) 335.4mg 67.1%
2 Soy-based protein powder 312.9mg 62.6%
3 Soy protein isolate 190.9mg 38.2%
4 Mustard seed 122.7mg 24.5%
5 Chickpeas 99.3mg 19.9%
6 Chili pepper 84.3mg 16.9%
7 Flaxseed 78.7mg 15.7%
8 Wheat bran 74.4mg 14.9%
9 Dry roasted pistachio nuts 71.4mg 14.3%
10 Chili powder 66.5mg 13.3%
11 Roasted peanuts 64.6mg 12.9%
12 Pumpkin seed 63mg 12.6%
13 Roasted cashews 61mg 12.2%
14 Edamame 56.3mg 11.3%
15 Pine nuts 55.8mg 11.2%
16 Sunflower seeds 55.1mg 11%
17 Dry roasted sunflower seeds 55.1mg 11%
18 Buckwheat flour 54.2mg 10.8%
19 Peanuts 52.5mg 10.5%
20 Almonds 52.1mg 10.4%
21 Roasted almonds 52.1mg 10.4%
22 Maitake mushroom 51.1mg 10.2%
23 Turmeric 49.2mg 9.8%
24 Oyster mushrooms 48.7mg 9.7%
25 Enoki mushrooms 47.7mg 9.5%
26 Soy beans 47.5mg 9.5%
27 Milk chocolate 46.1mg 9.2%
28 Hazelnuts 45.6mg 9.1%
29 Navy beans 44.7mg 8.9%
30 Dry roasted macadamias 44.6mg 8.9%
31 Cauliflower 44.3mg 8.9%
32 Lima beans 44.1mg 8.8%
33 Marjoram 43.6mg 8.7%
34 Sage 43.6mg 8.7%
35 Cooked chickpeas 42.8mg 8.6%
36 Ground ginger 41.2mg 8.2%
37 Cooked brussels sprouts 40.6mg 8.1%
38 Pecans 40.5mg 8.1%
39 Cooked broccoli 40.1mg 8%
40 Potato starch 39.5mg 7.9%
41 Walnuts 39.2mg 7.8%
42 Cooked cauliflower 39.1mg 7.8%
43 Snickers bar 38.5mg 7.7%
44 Cooked collard greens 38.4mg 7.7%
45 Soy sauce (tamari) 38.4mg 7.7%
46 Barley flour 37.8mg 7.6%
47 Clove 37.4mg 7.5%
48 Mars almond bar 37.1mg 7.4%
49 Pink beans 36.9mg 7.4%
50 Shiitake mushrooms 36.8mg 7.4%
51 Dandelion greens 35.3mg 7.1%
52 Pinto beans 35.3mg 7.1%
53 Artichokes 34.4mg 6.9%
54 Mayonnaise 34.2mg 6.8%
55 Cooked rapini 33.6mg 6.7%
56 Extra-firm tofu 33mg 6.6%
57 Peas 32.8mg 6.6%
58 Portabella mushrooms 32.8mg 6.6%
59 Lentils 32.7mg 6.5%
60 Black beans 32.6mg 6.5%
61 Oregano 32.3mg 6.5%
62 Oat bran 32.2mg 6.4%
63 Rice bran 32.2mg 6.4%
64 Cowpeas 32.2mg 6.4%
65 Black walnuts 32.1mg 6.4%
66 Whole-wheat flour 31.2mg 6.2%
67 Kit Kat wafer bar 31mg 6.2%
68 Fava beans 30.6mg 6.1%
69 Kidney beans 30.5mg 6.1%
70 Jerusalem artichoke 30mg 6%
71 Oat flour 29.9mg 6%
72 Tortilla 29.9mg 6%
73 White chocolate 29.5mg 5.9%
74 Mung beans 29.4mg 5.9%
75 Sweet yeast bread 29.1mg 5.8%
76 Cooked sweet corn 29.1mg 5.8%
77 Brazil nuts 28.8mg 5.8%
78 Ginger root 28.8mg 5.8%
79 Green peas 28.4mg 5.7%
80 Firm tofu 28.1mg 5.6%
81 Hydrolyzed soy sauce 27.5mg 5.5%
82 Crackers 27.2mg 5.4%
83 Whole-wheat bread 27.2mg 5.4%
84 Multi-grain crackers 27.1mg 5.4%
85 Chinese broccoli 26.5mg 5.3%
86 Cooked asparagus 26.1mg 5.2%
87 Egg noodles 25.7mg 5.1%
88 Sesame seeds 25.6mg 5.1%
89 Toasted sesame seeds 25.6mg 5.1%
90 Cooked chinese broccoli 25.3mg 5.1%
91 Cumin seed 24.7mg 4.9%
92 Celery seed 24.7mg 4.9%
93 Caraway seed 24.7mg 4.9%
94 French fried potatoes 23.7mg 4.7%
95 Collard greens 23.2mg 4.6%
96 Garlic 23.2mg 4.6%
97 Quinoa 23mg 4.6%
98 Sweet corn 23mg 4.6%
99 Mustard 22.4mg 4.5%
100 Dried coconut meat 22.1mg 4.4%
101 Brown mushrooms 22.1mg 4.4%
102 Chocolate cake 22mg 4.4%
103 Multigrain bread 22mg 4.4%
104 White mushrooms (cooked) 21.9mg 4.4%
105 Whole grain corn flour 21.6mg 4.3%
106 Taro root 21.3mg 4.3%
107 Twix bar 20.9mg 4.2%
108 Cooked cabbage 20.3mg 4.1%
109 Rye crispbread 20.2mg 4%
110 Buckwheat 20.1mg 4%
111 Wheat germ oil 20mg 4%
112 Cooked spinach 19.7mg 3.9%
113 Dried bananas 19.6mg 3.9%
114 Garden cress 19.5mg 3.9%
115 Spinach 19.3mg 3.9%
116 Pancakes 19.2mg 3.8%
117 Brussels sprouts 19.1mg 3.8%
118 Broccoli 18.7mg 3.7%
119 Wheat bread 18.7mg 3.7%
120 Oat bran bread 18.7mg 3.7%
121 Wheat bran bread 18.7mg 3.7%
122 Rice bran bread 18.7mg 3.7%
123 Oatmeal bread 18.7mg 3.7%
124 Rapini 18.3mg 3.7%
125 Swiss chard 18mg 3.6%
126 Canned corn 17.8mg 3.6%
127 White mushrooms 17.3mg 3.5%
128 Red cabbage 17.1mg 3.4%
129 Green beans (snap beans) 16.9mg 3.4%
130 Endive 16.8mg 3.4%
131 Milky Way bar 16.5mg 3.3%
132 Yam 16.2mg 3.2%
133 Asparagus 16mg 3.2%
134 Kimchi 15.5mg 3.1%
135 Escarole 15.4mg 3.1%
136 Arugula 15.3mg 3.1%
137 Sprouted grain bread 14.9mg 3%
138 Pita bread 14.6mg 2.9%
139 Rye bread 14.6mg 2.9%
140 Bread crumbs 14.6mg 2.9%
141 Potatoes 14.5mg 2.9%
142 Mung bean sprouts 14.4mg 2.9%
143 Alfalfa sprouts 14.4mg 2.9%
144 Burdock root 14.3mg 2.9%
145 Avocado 14.2mg 2.8%
146 Green olives 14.2mg 2.8%
147 Rutabaga 14.1mg 2.8%
148 Clementines 14mg 2.8%
149 Wakame 13.9mg 2.8%
150 Dried apricots 13.9mg 2.8%
151 Chocolate coated marshmallow 13.6mg 2.7%
152 Lettuce 13.6mg 2.7%
153 Mashed potatoes (milk and butter added) 13.5mg 2.7%
154 Plantains 13.5mg 2.7%
155 Pearl barley 13.4mg 2.7%
156 Sugar substitute (agave syrup) 13.3mg 2.7%
157 Boiled potatoes 13.2mg 2.6%
158 Cooked kohlrabi 13.2mg 2.6%
159 Fennel 13.2mg 2.6%
160 Grape leaves 12.8mg 2.6%
161 Coriander 12.8mg 2.6%
162 Chicory greens 12.8mg 2.6%
163 Kelp 12.8mg 2.6%
164 Parsley 12.8mg 2.6%
165 Purslane 12.8mg 2.6%
166 Okra 12.3mg 2.5%
167 Raw sweet potato 12.3mg 2.5%
168 Savoy cabbage 12.3mg 2.5%
169 Kohlrabi 12.3mg 2.5%
170 Raspberries 12.3mg 2.5%
171 Mulberries 12.3mg 2.5%
172 Raw potatoes 12.1mg 2.4%
173 Coconut meat 12.1mg 2.4%
174 Oatmeal 12mg 2.4%
175 Red leaf lettuce 11.8mg 2.4%
176 Basil 11.4mg 2.3%
177 Shallots 11.3mg 2.3%
178 Black pepper 11.3mg 2.3%
179 Millet 11.2mg 2.2%
180 Golden raisins 11.1mg 2.2%
181 Turnips 11.1mg 2.2%
182 Cinnamon 11mg 2.2%
183 Hot chili pepper 10.9mg 2.2%
184 Radicchio 10.9mg 2.2%
185 Sweet potato 10.8mg 2.2%
186 Rye flour 10.8mg 2.2%
187 Cabbage 10.7mg 2.1%
188 Wheat flour 10.4mg 2.1%
189 Laver 10.4mg 2.1%
190 Tangerines 10.2mg 2%
191 Wild rice 10.2mg 2%
192 Beer 10.1mg 2%
193 Romaine lettuce 9.9mg 2%
194 Dates (medjool) 9.9mg 2%
195 Bananas 9.8mg 2%
196 Breadfruit 9.8mg 2%
197 Leeks 9.5mg 1.9%
198 Eggplant 9.4mg 1.9%
199 Zucchini 9.4mg 1.9%
200 Long-grain brown rice 9.2mg 1.8%