Foods Highest in Betaine

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Quinoa, uncooked ranks #1 of 50 for Betaine, at 630.4MG per 100g.

What These Betaine Rankings Mean

This ranking surfaces the top 50 whole foods for Betaine, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Betaine, so amounts are reported in absolute terms (MG per 100g edible portion).

At the top of the ranking sits Quinoa, uncooked, delivering 630.4MG per 100g. The top three (Quinoa, uncooked, Restaurant, Italian, lasagna with meat, OLIVE GARDEN, lasagna classico) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Betaine sources side-by-side

# Food Amount % DV
1 Quinoa, uncooked 630.4 MG -
2 Restaurant, Italian, lasagna with meat 594.4 MG -
3 OLIVE GARDEN, lasagna classico 594.4 MG -
4 CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce 591.4 MG -
5 Restaurant, Italian, spaghetti with meat sauce 546.1 MG -
6 OLIVE GARDEN, spaghetti with meat sauce 500.9 MG -
7 CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce 474.7 MG -
8 Restaurant, Italian, spaghetti with pomodoro sauce (no meat) 472.0 MG -
9 OLIVE GARDEN, spaghetti with pomodoro sauce 469.4 MG -
10 Lambsquarters, raw (Northern Plains Indians) 331.7 MG -
11 Beets, canned, drained solids 255.5 MG -
12 Cereals ready-to-eat, UNCLE SAM CEREAL 248.4 MG -
13 Beets, canned, regular pack, solids and liquids 228.1 MG -
14 Beets, canned, no salt added, solids and liquids 219.7 MG -
15 Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 158.0 MG -
16 Pasta, dry, enriched 142.4 MG -
17 Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins 135.2 MG -
18 Noodles, egg, dry, enriched 131.7 MG -
19 Noodles, egg, dry, unenriched 131.7 MG -
20 Bread, whole-wheat, commercially prepared 126.5 MG -
21 Bread, whole-wheat, commercially prepared 126.0 MG -
22 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 123.9 MG -
23 Fish, sheefish, raw (Alaska Native) 123.7 MG -
24 Macaroni and cheese dinner with dry sauce mix, boxed, uncooked 121.1 MG -
25 Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) 117.4 MG -
26 Wheat, khorasan, uncooked 113.0 MG -
27 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 112.0 MG -
28 Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 112.0 MG -
29 Bread, white, commercially prepared (includes soft bread crumbs) 101.9 MG -
30 Fast foods, fish sandwich, with tartar sauce and cheese 98.2 MG -
31 Muffins, English, plain, enriched, with ca prop (includes sourdough) 96.7 MG -
32 Spinach, cooked, boiled, drained, without salt 89.0 MG -
33 Spinach, cooked, boiled, drained, with salt 89.0 MG -
34 Fish, whitefish, dried (Alaska Native) 88.3 MG -
35 Bulgur, cooked 83.4 MG -
36 Spinach, canned, regular pack, drained solids 83.2 MG -
37 Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) 72.8 MG -
38 Wheat flour, white, all-purpose, enriched, bleached 70.3 MG -
39 Pasta, cooked, unenriched, without added salt 68.0 MG -
40 Pasta, cooked, enriched, without added salt 68.0 MG -
41 Amaranth grain, uncooked 67.6 MG -
42 Barley flour or meal 65.5 MG -
43 Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 63.4 MG -
44 Crackers, saltines (includes oyster, soda, soup) 62.7 MG -
45 Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) 60.9 MG -
46 Snacks, pita chips, salted 60.9 MG -
47 Bread, french or vienna, toasted (includes sourdough) 58.6 MG -
48 Crackers, saltines, low salt (includes oyster, soda, soup) 55.3 MG -
49 Snacks, bagel chips, plain 53.0 MG -
50 Snacks, pretzels, hard, plain, salted 50.0 MG -

Frequently Asked Questions

What food is highest in Betaine?

Quinoa, uncooked is the food highest in Betaine, with 630.4MG per 100g.

How much Betaine do I need per day?

There is no established FDA Daily Value for Betaine. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Betaine?

Top whole food sources of Betaine include Quinoa, uncooked, Restaurant, Italian, lasagna with meat, OLIVE GARDEN, lasagna classico, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Betaine (no established DV) based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.