10 Vegan Sources of Choline

Approximately 90%–95% of pregnant women consume less choline than the recommended intake. Prenatal dietary supplements typically contain little if any choline. The risk of inadequate choline status might be greater in pregnant and lactating women who do not take folic acid supplements, those with low vitamin B12 status, and those with a common variant in methylenetetrahydrofolate dehydrogenase (an enzyme that can affect folate status), all of which reduce the body’s pool of methyl groups needed for metabolism 

Some evidence indicates that lower plasma or serum choline levels (e.g., serum concentration of 2.77 mmol/L in midpregnancy) are associated with an increased risk of neural tube defects. However, other research found no relationship between plasma choline concentrations during pregnancy and neural tube defects in offspring 


You can easily add these 10 plant-based choline sources to your plates to hit your goals

• Roasted Soybeans (Edamame): 107 mg per ½ cup
• 1 Large Potato: 57 mg
• Canned Kidney Beans: 90 mg per
• 1 Cup Fried or Firm Tofu: 106 mg per 100g
• Cooked Lentils: 65 mg per
• 1 cup Brussels Sprouts: 63 mg per
• 1 cupBroccoli: 63 mg per 1 cup
• Cooked Quinoa: 42 mg per
• 1 Cup Pinto Beans: 30 mg per ½ cup (boiled)
• Peanut Butter: 20 mg per 2 tablespoons

Mix and match these ingredients throughout your day! For instance, a morning bowl of oatmeal topped with peanut butter, followed by a lunch bowl with quinoa, broccoli, and tofu.

Always speak with your healthcare provider before changing your diet.

Please check this reference link for more information
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/