Best Choline-Rich Plant Foods

Choline is a vitamin-like substance that is important for many bodily functions, including the synthesis of DNA and cellular membranes. It’s also important in early brain development, which could explain why pregnant and breastfeeding women must be especially mindful of how much choline they consume. The best choline-rich plant foods are the following:

1. Soybeans

This is one of the best sources of choline in a plant-based diet. Eating 100 grams (3.5 ounces) of boiled soybeans provides more than 350 milligrams of choline, which is more than 71 percent of the daily value for this nutrient (1).

2. Almonds

Almonds are loaded with good fats, plant protein, and several vitamins and minerals. A one-ounce (28 grams) serving of dry roasted almonds provides a little more than 100 milligrams of choline, which is 36 percent of the DV.

3. Pistachios

Pistachios, whether whole or in the form of kernels and hulls, are also excellent sources of choline. A one-ounce (28 grams) serving of shelled pistachios contains 107 milligrams of this nutrient, about 38 percent of the DV (2).

4. Sunflower Seeds

Sunflower seeds are among the most nutritious foods, with an awe-inspiring content of phytosterols, vitamin E, and minerals. They also provide 14 percent of the DV for choline in one ounce (28 grams) (3).

5. Chia seeds

Chia seeds are relatively new to the market, but they have already established their reputation as a source of omega-3 fatty acids, calcium, and antioxidants. Chia seeds also rank as one of the top sources of choline, with 100 grams (3.5 ounces) providing 275 milligrams or about 70 percent of the DV (4).

6. Brussels Sprouts

Brussels sprouts are very nutritious and contain many vitamins and minerals, including plenty of vitamin C, vitamin K, and B6. They also provide 10 percent of the DV for choline per 100 grams (3.5 ounces) of cooked Brussels sprouts (5).

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