Vegan Sources of Choline
Getting enough choline on a plant-based diet is entirely achievable - but knowing which foods to prioritise makes the difference. This guide covers the best vegan sources of choline, why it matters for brain development, nerve function, liver health and fat transport, and how to make sure you hit your targets every day.
- Why Choline matters: brain development, nerve function, liver health and fat transport
- Top plant sources: tofu, edamame, quinoa, broccoli, Brussels sprouts
- Recommended daily intake: 400mg men / 320mg women
- All sources are 100% plant-based and vegan
- Pairing tips included to maximise absorption
Top Vegan Sources of Choline
- tofu
- edamame
- quinoa
- broccoli
- Brussels sprouts
- potatoes
- kidney beans
- almonds
- peanuts
- oats
Recommended daily intake: 400mg men / 320mg women
Frequently Asked Questions
Yes - with planning. The best vegan sources of choline include: tofu, edamame, quinoa, broccoli, Brussels sprouts.
Choline deficiency can cause fatigue, reduced immune function and long-term health complications. The recommended daily intake is 400mg men / 320mg women. Regular blood tests are the most reliable way to monitor levels.
It depends on the specific nutrient. Vitamin B12 and vitamin D are strongly recommended as supplements for all vegans. Other nutrients like choline can typically be met through diet if planned well.
The richest plant sources of choline are: tofu, edamame, quinoa, broccoli, Brussels sprouts, potatoes, kidney beans, almonds, peanuts, oats.
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