Vitamin B4 in foods (table)

Contents

In these tables are adopted by the average daily need for vitamin B4, is 500 mg. the Column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for vitamin B4 (the choline).


FOODS HIGH in VITAMIN B4:

Product nameVitamin B4 in 100gThe percentage of daily requirement
Egg powder900 mg180%
Egg yolk800 mg160%
Quail egg507 mg101%
Soybean (grain)270 mg54%
Chicken egg251 mg50%
Meat (Turkey)139 mg28%
Sour cream 20%124 mg25%
Sour cream 30%124 mg25%
Meat (broiler chickens)118 mg24%
Milk skimmed110 mg22%
Oats (grain)110 mg22%
Barley (grain)110 mg22%
Salmon94.6 mg19%
Eyeglasses94 mg19%
Wheat (grain, hard grade)94 mg19%
Wheat groats90 mg18%
Meat (lamb)90 mg18%
Wheat (grain, soft variety)90 mg18%
Wheat flour 2nd grade86 mg17%
Rice (grain)85 mg17%
Milk powder 25%81 mg16%
Flour Wallpaper80 mg16%
Rice78 mg16%
Wheat flour of 1 grade76 mg15%
Meat (chicken)76 mg15%
Meat (pork meat)75 mg15%
Wheat bran74.4 mg15%
Meat (beef)70 mg14%
Herring lean65 mg13%
Pine nuts55.8 mg11%
Sunflower seeds (sunflower seeds)55.1 mg11%
Buckwheat flour54.2 mg11%
Peanuts52.5 mg11%
Macaroni from a flour of 1 grade52.5 mg11%
Pasta from flour V/s52.5 mg11%
Almonds52.1 mg10%
The flour52 mg10%
Green peas (fresh)50 mg10%

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Cream 20%47.6 mg10%
Cheese 18% (bold)46.7 mg9%
Cottage cheese 9% (bold)46.7 mg9%
Hazelnuts45.6 mg9%
Cauliflower45.2 mg9%
1% yogurt43 mg9%
Kefir 2.5%43 mg9%
Kefir 3.2%43 mg9%
Low-fat kefir43 mg9%
Yogurt 2.5% of43 mg9%
Yogurt 1.5%40 mg8%
Yogurt 3,2%40 mg8%
Curd 5%40 mg8%
Cream 25%39.3 mg8%
Egg protein39 mg8%
Acidophilus milk 1%38 mg8%
Acidophilus 3,2%38 mg8%
Acidophilus to 3.2% sweet38 mg8%
Acidophilus low fat38 mg8%
Dandelion leaves (greens)35.3 mg7%
Oat bran32.2 mg6%
Condensed milk with sugar 8,5%30 mg6%
Ginger (root)28.8 mg6%
The mass of curd is 16.5% fat23.6 mg5%
Milk 1,5%23.6 mg5%
Milk 2,5%23.6 mg5%
Milk 3.2%23.6 mg5%
Milk 3,5%23.6 mg5%
Cream powder 42%23.6 mg5%
Koumiss (from Mare’s milk)23.5 mg5%
Garlic23.2 mg5%

Vitamin B4 is found in dairy foods and egg foods:

Product nameVitamin B4 in 100gThe percentage of daily requirement
Acidophilus milk 1%38 mg8%
Acidophilus 3,2%38 mg8%
Acidophilus to 3.2% sweet38 mg8%
Acidophilus low fat38 mg8%
Egg protein39 mg8%
Egg yolk800 mg160%
Yogurt 1.5%40 mg8%
Yogurt 3,2%40 mg8%
1% yogurt43 mg9%
Kefir 2.5%43 mg9%
Kefir 3.2%43 mg9%
Low-fat kefir43 mg9%
Koumiss (from Mare’s milk)23.5 mg5%
The mass of curd is 16.5% fat23.6 mg5%
Milk 1,5%23.6 mg5%
Milk 2,5%23.6 mg5%
Milk 3.2%23.6 mg5%
Milk 3,5%23.6 mg5%
Goat milk16 mg3%
Condensed milk with sugar 8,5%30 mg6%
Milk powder 25%81 mg16%
Milk skimmed110 mg22%
Ice cream sundae9.1 mg2%
Yogurt 2.5% of43 mg9%
Cream 20%47.6 mg10%
Cream 25%39.3 mg8%
Cream powder 42%23.6 mg5%
Sour cream 20%124 mg25%
Sour cream 30%124 mg25%
Parmesan Cheese15.4 mg3%
Gouda Cheese15.4 mg3%
Cheese 18% (bold)46.7 mg9%
Curd 5%40 mg8%
Cottage cheese 9% (bold)46.7 mg9%
Egg powder900 mg180%
Chicken egg251 mg50%
Quail egg507 mg101%

Vitamin B4 in fish and seafood:

Product nameVitamin B4 in 100gThe percentage of daily requirement
Salmon94.6 mg19%
Herring lean65 mg13%

Vitamin B4 in cereals, cereal foods and pulses:

Product nameVitamin B4 in 100gThe percentage of daily requirement
Green peas (fresh)50 mg10%
Eyeglasses94 mg19%
Wheat groats90 mg18%
Rice78 mg16%
Macaroni from a flour of 1 grade52.5 mg11%
Pasta from flour V/s52.5 mg11%
Buckwheat flour54.2 mg11%
Wheat flour of 1 grade76 mg15%
Wheat flour 2nd grade86 mg17%
The flour52 mg10%
Flour Wallpaper80 mg16%
Oats (grain)110 mg22%
Oat bran32.2 mg6%
Wheat bran74.4 mg15%
Wheat (grain, soft variety)90 mg18%
Wheat (grain, hard grade)94 mg19%
Rice (grain)85 mg17%
Soybean (grain)270 mg54%
Barley (grain)110 mg22%

Vitamin B4 in nuts and seeds:

Product nameVitamin B4 in 100gThe percentage of daily requirement
Peanuts52.5 mg11%
Pine nuts55.8 mg11%
Almonds52.1 mg10%
Sunflower seeds (sunflower seeds)55.1 mg11%
Hazelnuts45.6 mg9%

Vitamin B4 in fruits, vegetables, dried fruits:

Product nameVitamin B4 in 100gThe percentage of daily requirement
Avocado14.2 mg3%
Basil (green)11.4 mg2%
Ginger (root)28.8 mg6%
Cabbage10.7 mg2%
Cabbage7.6 mg2%
Cauliflower45.2 mg9%
Cilantro (green)12.8 mg3%
Cress (greens)19.5 mg4%
Dandelion leaves (greens)35.3 mg7%
Green onions (the pen)4.6 mg1%
Cucumber6 mg1%
Sweet pepper (Bulgarian)7.7 mg2%
Parsley (green)12.8 mg3%
Tomato (tomato)6.7 mg1%
Lettuce (greens)13.4 mg3%
Celery (root)9 mg2%
Prunes10.1 mg2%
Garlic23.2 mg5%
Spinach (greens)18 mg4%

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