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 name | Vitamin B4 in 100g | The percentage of daily requirement |
| Egg powder | 900 mg | 180% |
| Egg yolk | 800 mg | 160% |
| Quail egg | 507 mg | 101% |
| Soybean (grain) | 270 mg | 54% |
| Chicken egg | 251 mg | 50% |
| Meat (Turkey) | 139 mg | 28% |
| Sour cream 20% | 124 mg | 25% |
| Sour cream 30% | 124 mg | 25% |
| Meat (broiler chickens) | 118 mg | 24% |
| Milk skimmed | 110 mg | 22% |
| Oats (grain) | 110 mg | 22% |
| Barley (grain) | 110 mg | 22% |
| Salmon | 94.6 mg | 19% |
| Eyeglasses | 94 mg | 19% |
| Wheat (grain, hard grade) | 94 mg | 19% |
| Wheat groats | 90 mg | 18% |
| Meat (lamb) | 90 mg | 18% |
| Wheat (grain, soft variety) | 90 mg | 18% |
| Wheat flour 2nd grade | 86 mg | 17% |
| Rice (grain) | 85 mg | 17% |
| Milk powder 25% | 81 mg | 16% |
| Flour Wallpaper | 80 mg | 16% |
| Rice | 78 mg | 16% |
| Wheat flour of 1 grade | 76 mg | 15% |
| Meat (chicken) | 76 mg | 15% |
| Meat (pork meat) | 75 mg | 15% |
| Wheat bran | 74.4 mg | 15% |
| Meat (beef) | 70 mg | 14% |
| Herring lean | 65 mg | 13% |
| Pine nuts | 55.8 mg | 11% |
| Sunflower seeds (sunflower seeds) | 55.1 mg | 11% |
| Buckwheat flour | 54.2 mg | 11% |
| Peanuts | 52.5 mg | 11% |
| Macaroni from a flour of 1 grade | 52.5 mg | 11% |
| Pasta from flour V/s | 52.5 mg | 11% |
| Almonds | 52.1 mg | 10% |
| The flour | 52 mg | 10% |
| Green peas (fresh) | 50 mg | 10% |
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| Cream 20% | 47.6 mg | 10% |
| Cheese 18% (bold) | 46.7 mg | 9% |
| Cottage cheese 9% (bold) | 46.7 mg | 9% |
| Hazelnuts | 45.6 mg | 9% |
| Cauliflower | 45.2 mg | 9% |
| 1% yogurt | 43 mg | 9% |
| Kefir 2.5% | 43 mg | 9% |
| Kefir 3.2% | 43 mg | 9% |
| Low-fat kefir | 43 mg | 9% |
| Yogurt 2.5% of | 43 mg | 9% |
| Yogurt 1.5% | 40 mg | 8% |
| Yogurt 3,2% | 40 mg | 8% |
| Curd 5% | 40 mg | 8% |
| Cream 25% | 39.3 mg | 8% |
| Egg protein | 39 mg | 8% |
| Acidophilus milk 1% | 38 mg | 8% |
| Acidophilus 3,2% | 38 mg | 8% |
| Acidophilus to 3.2% sweet | 38 mg | 8% |
| Acidophilus low fat | 38 mg | 8% |
| Dandelion leaves (greens) | 35.3 mg | 7% |
| Oat bran | 32.2 mg | 6% |
| Condensed milk with sugar 8,5% | 30 mg | 6% |
| Ginger (root) | 28.8 mg | 6% |
| The mass of curd is 16.5% fat | 23.6 mg | 5% |
| Milk 1,5% | 23.6 mg | 5% |
| Milk 2,5% | 23.6 mg | 5% |
| Milk 3.2% | 23.6 mg | 5% |
| Milk 3,5% | 23.6 mg | 5% |
| Cream powder 42% | 23.6 mg | 5% |
| Koumiss (from Mare’s milk) | 23.5 mg | 5% |
| Garlic | 23.2 mg | 5% |
Vitamin B4 is found in dairy products and egg products:
| Product name | Vitamin B4 in 100g | The percentage of daily requirement |
| Acidophilus milk 1% | 38 mg | 8% |
| Acidophilus 3,2% | 38 mg | 8% |
| Acidophilus to 3.2% sweet | 38 mg | 8% |
| Acidophilus low fat | 38 mg | 8% |
| Egg protein | 39 mg | 8% |
| Egg yolk | 800 mg | 160% |
| Yogurt 1.5% | 40 mg | 8% |
| Yogurt 3,2% | 40 mg | 8% |
| 1% yogurt | 43 mg | 9% |
| Kefir 2.5% | 43 mg | 9% |
| Kefir 3.2% | 43 mg | 9% |
| Low-fat kefir | 43 mg | 9% |
| Koumiss (from Mare’s milk) | 23.5 mg | 5% |
| The mass of curd is 16.5% fat | 23.6 mg | 5% |
| Milk 1,5% | 23.6 mg | 5% |
| Milk 2,5% | 23.6 mg | 5% |
| Milk 3.2% | 23.6 mg | 5% |
| Milk 3,5% | 23.6 mg | 5% |
| Goat milk | 16 mg | 3% |
| Condensed milk with sugar 8,5% | 30 mg | 6% |
| Milk powder 25% | 81 mg | 16% |
| Milk skimmed | 110 mg | 22% |
| Ice cream sundae | 9.1 mg | 2% |
| Yogurt 2.5% of | 43 mg | 9% |
| Cream 20% | 47.6 mg | 10% |
| Cream 25% | 39.3 mg | 8% |
| Cream powder 42% | 23.6 mg | 5% |
| Sour cream 20% | 124 mg | 25% |
| Sour cream 30% | 124 mg | 25% |
| Parmesan Cheese | 15.4 mg | 3% |
| Gouda Cheese | 15.4 mg | 3% |
| Cheese 18% (bold) | 46.7 mg | 9% |
| Curd 5% | 40 mg | 8% |
| Cottage cheese 9% (bold) | 46.7 mg | 9% |
| Egg powder | 900 mg | 180% |
| Chicken egg | 251 mg | 50% |
| Quail egg | 507 mg | 101% |
Vitamin B4 in fish and seafood:
| Product name | Vitamin B4 in 100g | The percentage of daily requirement |
| Salmon | 94.6 mg | 19% |
| Herring lean | 65 mg | 13% |
Vitamin B4 in cereals, cereal products and pulses:
| Product name | Vitamin B4 in 100g | The percentage of daily requirement |
| Green peas (fresh) | 50 mg | 10% |
| Eyeglasses | 94 mg | 19% |
| Wheat groats | 90 mg | 18% |
| Rice | 78 mg | 16% |
| Macaroni from a flour of 1 grade | 52.5 mg | 11% |
| Pasta from flour V/s | 52.5 mg | 11% |
| Buckwheat flour | 54.2 mg | 11% |
| Wheat flour of 1 grade | 76 mg | 15% |
| Wheat flour 2nd grade | 86 mg | 17% |
| The flour | 52 mg | 10% |
| Flour Wallpaper | 80 mg | 16% |
| Oats (grain) | 110 mg | 22% |
| Oat bran | 32.2 mg | 6% |
| Wheat bran | 74.4 mg | 15% |
| Wheat (grain, soft variety) | 90 mg | 18% |
| Wheat (grain, hard grade) | 94 mg | 19% |
| Rice (grain) | 85 mg | 17% |
| Soybean (grain) | 270 mg | 54% |
| Barley (grain) | 110 mg | 22% |
Vitamin B4 in nuts and seeds:
| Product name | Vitamin B4 in 100g | The percentage of daily requirement |
| Peanuts | 52.5 mg | 11% |
| Pine nuts | 55.8 mg | 11% |
| Almonds | 52.1 mg | 10% |
| Sunflower seeds (sunflower seeds) | 55.1 mg | 11% |
| Hazelnuts | 45.6 mg | 9% |
Vitamin B4 in fruits, vegetables, dried fruits:
| Product name | Vitamin B4 in 100g | The percentage of daily requirement |
| Avocado | 14.2 mg | 3% |
| Basil (green) | 11.4 mg | 2% |
| Ginger (root) | 28.8 mg | 6% |
| Cabbage | 10.7 mg | 2% |
| Cabbage | 7.6 mg | 2% |
| Cauliflower | 45.2 mg | 9% |
| Cilantro (green) | 12.8 mg | 3% |
| Cress (greens) | 19.5 mg | 4% |
| Dandelion leaves (greens) | 35.3 mg | 7% |
| Green onions (the pen) | 4.6 mg | 1% |
| Cucumber | 6 mg | 1% |
| Sweet pepper (Bulgarian) | 7.7 mg | 2% |
| Parsley (green) | 12.8 mg | 3% |
| Tomato (tomato) | 6.7 mg | 1% |
| Lettuce (greens) | 13.4 mg | 3% |
| Celery (root) | 9 mg | 2% |
| Prunes | 10.1 mg | 2% |
| Garlic | 23.2 mg | 5% |
| Spinach (greens) | 18 mg | 4% |