Top Plant-Based & Allergen-Free Foods Highest in Choline (USDA Ranking)

Allergen-free and plant-forward whole foods rich in Choline (mg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Methyl donor and acetylcholine precursor critical for infant brain development, liver VLDL export, and memory.

USDA Leaderboard: Top Plant-Based & Allergen-Free Foods Highest in Choline (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Mutton, cooked, roasted (Navajo) (101 mg per 100g).

Rank	USDA Food Item	Choline / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Mutton, cooked, roasted (Navajo)	101 mg	18.3%	43 mg	234 kcal · 33.4g P
#2	Lima beans, large, mature seeds, raw	96.7 mg	17.6%	28.6 mg	338 kcal · 21.5g P
#3	Venison or deer with tomato-based sauce	96.1 mg	17.5%	68.6 mg	140 kcal · 25.6g P
#4	Broadbeans (fava beans), mature seeds, raw	95.8 mg	17.4%	28.1 mg	341 kcal · 26.1g P
#5	Game meat, deer, ground, raw	87.9 mg	16%	56 mg	157 kcal · 21.8g P
#6	Beans, navy, mature seeds, raw	87.4 mg	15.9%	25.9 mg	337 kcal · 22.3g P
#7	Bison, ground, grass-fed, raw	85.8 mg	15.6%	58.8 mg	146 kcal · 20.2g P
#8	Pheasant, cooked, total edible	85.8 mg	15.6%	35.9 mg	239 kcal · 32.4g P
#9	Pheasant, cooked	85.4 mg	15.5%	35.9 mg	238 kcal · 32.3g P
#10	Meat with tomato-based sauce	84 mg	15.3%	56.4 mg	149 kcal · 21.7g P
#11	Spinach salad, no dressing	82.2 mg	14.9%	97.9 mg	84 kcal · 7.02g P
#12	Chia seeds	78.7 mg	14.3%	16.2 mg	486 kcal · 16.5g P
#13	Flax seeds	78.7 mg	14.3%	14.4 mg	545 kcal · 18g P
#14	Carrot, dehydrated	72.1 mg	13.1%	21.1 mg	341 kcal · 8.1g P
#15	Spices, garlic powder	67.5 mg	12.3%	20.4 mg	331 kcal · 16.6g P
#16	Beans, pink, mature seeds, raw	67.2 mg	12.2%	19.6 mg	343 kcal · 21g P
#17	Spices, chili powder	66.5 mg	12.1%	23.6 mg	282 kcal · 13.5g P
#18	Beans, white, mature seeds, raw	66.2 mg	12%	19.9 mg	333 kcal · 23.4g P
#19	Goose, wild, roasted	66.2 mg	12%	21.8 mg	304 kcal · 25.1g P
#20	Quail, cooked, total edible	65.9 mg	12%	29 mg	227 kcal · 25.1g P
#21	Cornish game hen, cooked, skin not eaten	65.7 mg	11.9%	49.4 mg	133 kcal · 23.1g P
#22	Cornish game hen, roasted, skin not eaten	65.7 mg	11.9%	49.4 mg	133 kcal · 23.1g P
#23	Quail, cooked	65.6 mg	11.9%	29 mg	226 kcal · 25g P
#24	Duck, cooked, skin not eaten	64.7 mg	11.8%	32.4 mg	200 kcal · 23.4g P
#25	Duck, roasted, skin not eaten	64.7 mg	11.8%	32.4 mg	200 kcal · 23.4g P
#26	Dove, cooked (includes squab)	63.6 mg	11.6%	29.9 mg	213 kcal · 23.9g P
#27	Pumpkin seeds, unsalted	63 mg	11.5%	11 mg	574 kcal · 29.8g P
#28	Pumpkin seeds, salted	62.3 mg	11.3%	11 mg	567 kcal · 29.5g P
#29	Bologna, meat and poultry	59.3 mg	10.8%	21.1 mg	281 kcal · 10.3g P
#30	Broccoflower, cooked	57.8 mg	10.5%	105 mg	55 kcal · 2.98g P
#31	Broccoflower, raw	57.1 mg	10.4%	184 mg	31 kcal · 2.95g P
#32	Cauliflower, green, raw	57.1 mg	10.4%	184 mg	31 kcal · 2.95g P
#33	Frankfurter, meat and poultry, cooked, grilled	56.2 mg	10.2%	18.6 mg	302 kcal · 10.7g P
#34	Cornish game hen, cooked, skin eaten	56 mg	10.2%	21.8 mg	257 kcal · 22.1g P
#35	Cornish game hen, roasted, skin eaten	56 mg	10.2%	21.8 mg	257 kcal · 22.1g P

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