Choline is an essential nutrient that plays a vital role in cognitive function, nerve-muscle communication, and growth and development. It is a water-soluble nutrient that belongs to the vitamin B complex family.

Although the human body can synthesize choline, it cannot produce the required amount; therefore, it must be sourced from dietary sources. Vegetarians often find it challenging to meet their daily choline requirements as most food sources of choline come from animal products.

However, many vegetables are also abundant in choline, making it possible for vegetarians to meet the daily recommended intake.

What is Choline?

Choline is a water-soluble nutrient that belongs to the vitamin B complex family. Despite its classification, choline is not officially considered a vitamin but rather an essential nutrient that’s required for optimal health and wellbeing.

Choline is responsible for several vital functions in the body, such as nerve-muscle communication, cognitive function, and growth and development. It is also involved in the synthesis of neurotransmitters and cell membranes and the transport of fats and cholesterol throughout the body.

Top 30 Choline-Rich Vegetables

Here are the top 30 choline-rich vegetables that vegetarians should include in their diet to ensure that they meet their daily choline requirements:.

1. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that is rich in several nutrients, including choline. One cup of cooked Brussels sprouts contains 63mg of choline, which is about 11% of the daily recommended intake.

2. Broccoli

Broccoli is another cruciferous vegetable that is high in choline. One cup of cooked broccoli contains 63mg of choline, making it an excellent dietary source of this nutrient.

3. Cauliflower

Cauliflower is another cruciferous vegetable that is an excellent source of choline. One cup of cooked cauliflower contains 45mg of choline, making it a great addition to any vegetarian diet.

4. Spinach

Spinach is a leafy green vegetable that is high in several nutrients, including choline. One cup of cooked spinach contains 35mg of choline, making it an excellent dietary source of this nutrient.

5. Asparagus

Asparagus is a vegetable that is rich in several nutrients, including choline. One cup of cooked asparagus contains 45mg of choline, making it an excellent dietary source of this nutrient.

6. Cabbage

Cabbage is a vegetable that is high in several nutrients, including choline. One cup of cooked cabbage contains 17mg of choline, making it a good dietary source of this nutrient.

7. Kale

Kale is a leafy green vegetable that is high in several nutrients, including choline. One cup of cooked kale contains 15mg of choline, making it a good dietary source of this nutrient.

8. Beet Greens

Beet greens are a leafy green vegetable that is an excellent source of several nutrients, including choline. One cup of cooked beet greens contains 40mg of choline, making it a good dietary source of this nutrient.

9. Bok Choy

Bok choy is a vegetable that is high in several nutrients, including choline. One cup of cooked bok choy contains 32mg of choline, making it a good dietary source of this nutrient.

10. Mustard Greens

Mustard greens are a leafy green vegetable that is high in several nutrients, including choline. One cup of cooked mustard greens contains 20mg of choline, making it a good dietary source of this nutrient.

11. Dandelion Greens

Dandelion greens are a leafy green vegetable that is an excellent source of several nutrients, including choline. One cup of cooked dandelion greens contains 20mg of choline, making it a good dietary source of this nutrient.

12. Swiss Chard

Swiss chard is a leafy green vegetable that is rich in several nutrients, including choline. One cup of cooked Swiss chard contains 35mg of choline, making it a good dietary source of this nutrient.

13. Turnip Greens

Turnip greens are a leafy green vegetable that is high in several nutrients, including choline. One cup of cooked turnip greens contains 15mg of choline, making it a good dietary source of this nutrient.

14. Watercress

Watercress is a leafy green vegetable that is high in several nutrients, including choline. One cup of raw watercress contains 16mg of choline, making it a good dietary source of this nutrient.

15. Zucchini

Zucchini is a vegetable that is rich in several nutrients, including choline. One cup of cooked zucchini contains 9mg of choline, making it a good dietary source of this nutrient.

16. Okra

Okra is a vegetable that is high in several nutrients, including choline. One cup of cooked okra contains 57mg of choline, making it an excellent dietary source of this nutrient.

17. Artichokes

Artichokes are a vegetable that is rich in several nutrients, including choline. One medium-sized cooked artichoke contains 40mg of choline, making it a good dietary source of this nutrient.

18. Sweet Potatoes

Sweet potatoes are a vegetable that is high in several nutrients, including choline. One medium-sized cooked sweet potato contains 16mg of choline, making it a good dietary source of this nutrient.

19. Potatoes

Potatoes are a commonly eaten vegetable that is an excellent source of several nutrients, including choline. One medium-sized cooked potato contains 15mg of choline, making it a good dietary source of this nutrient.

20. Squash

Squash is a vegetable that is high in several nutrients, including choline. One cup of cooked squash contains 9mg of choline, making it a good dietary source of this nutrient.

21. Peas

Peas are a vegetable that is rich in several nutrients, including choline. One cup of cooked peas contains 38mg of choline, making it a good dietary source of this nutrient.

22. Lentils

Lentils are a legume that is an excellent source of several nutrients, including choline. One cup of cooked lentils contains 30mg of choline, making it a good dietary source of this nutrient.

23. Beans

Beans are a legume that is high in several nutrients, including choline. One cup of cooked beans contains 50mg of choline, making it a good dietary source of this nutrient.

24. Chickpeas

Chickpeas are a legume that is rich in several nutrients, including choline. One cup of cooked chickpeas contains 70mg of choline, making it an excellent dietary source of this nutrient.

25. Tofu

Tofu is a soy-based food that is an excellent source of several nutrients, including choline. One cup of cooked tofu contains 58mg of choline, making it an excellent dietary source of this nutrient for vegetarians.

26. Tempeh

Tempeh is a soy-based food that is high in several nutrients, including choline. One cup of cooked tempeh contains 97mg of choline, making it an excellent dietary source of this nutrient for vegetarians.

27. Edamame

Edamame is a soybean that is a good source of several nutrients, including choline. One cup of cooked edamame contains 40mg of choline, making it a great dietary source of this nutrient for vegetarians.

28. Seaweed

Seaweed is a food that is high in several nutrients, including choline. One cup of raw seaweed contains 12mg of choline, making it a good dietary source of this nutrient for vegetarians.

29. Corn

Corn is a vegetable that is rich in several nutrients, including choline. One medium-sized cooked corn cob contains 14mg of choline, making it a good dietary source of this nutrient.

30. Oats

Oats are a grain that is an excellent source of several nutrients, including choline. One cup of cooked oats contains 24mg of choline, making it a good dietary source of this nutrient for vegetarians.

Conclusion

Choline is a vital nutrient that plays several essential functions in the body, including cognitive function, nerve-muscle communication, and growth and development.

Vegetarians can meet their daily choline requirements by consuming a variety of choline-rich vegetables, legumes, and grains. Including the above-mentioned Choline-Rich Vegetables in your diet will ensure that you get the required amount of choline and maintain overall good health.