About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1041 foods have been measured for Betaine. This is a research tool — nothing here constitutes medical advice.

About Betaine

Betaine (trimethylglycine) is a derivative of choline that serves as a methyl donor in one-carbon metabolism, particularly in the conversion of homocysteine to methionine. This makes it important for cardiovascular health — elevated homocysteine is a risk factor for heart disease and stroke. It also supports liver function, osmoregulation in kidney cells, and exercise performance at high doses. Wholegrains (especially wheat bran and germ), spinach, beetroot, and quinoa are the richest plant sources.

⚠️ Too little

There is no formally recognised deficiency syndrome. Low betaine intake may contribute to elevated homocysteine, particularly when folate and B12 status are also low.

🚫 Too much

Very high intakes from supplements may raise LDL cholesterol. From food sources, no adverse effects are established.

Sources: LPI Oregon State · NIH
⚠️ Partial database coverage (3.4%)
Only 35 of 1041 foods in the database have a recorded value for Betaine. The ranked list below shows what we have — foods not in the list simply haven't been measured yet rather than containing none.

Foods Containing Betaine

35 foods with recorded data, ranked highest first. Values per 100g fresh weight.

# Food Per 100g Level
★ Bread, whole-wheat, commercially prepared 126 mg
★ Onion rings, breaded, par fried, frozen, prepared, heated in oven 36.4 mg
★ Seeds, sunflower seed kernels, dry roasted, with salt added 8.7 mg
4 Olives, green, Manzanilla, stuffed with pimiento 0.1 mg
5 Raspberries, raw 0 mg
6 Potatoes, boiled (unsalted) 0 mg
7 Pineapple, raw 0 mg
8 Peas, frozen, boiled 0 mg
9 Pears, raw 0 mg
10 Spinach, baby, raw 0 mg
11 Strawberries, raw 0 mg
12 Sweetcorn, frozen, boiled 0 mg
13 Tofu (Firm, Plain) 0 mg
14 Tomatoes, cherry, raw 0 mg
15 Walnuts (raw) 0 mg
16 Nuts, almonds, dry roasted, with salt added 0 mg
17 Oranges, flesh only 0 mg
18 Onion, red, raw 0 mg
19 Mushrooms, closed cup, raw 0 mg
20 Apples, eating, raw (flesh + skin) 0 mg
21 Aubergine, raw 0 mg
22 Bananas, raw, flesh only 0 mg
23 Blackberries, raw 0 mg
24 Blueberries, raw 0 mg
25 Bread, white, sliced 0 mg
26 Cabbage, white, raw 0 mg
27 Cauliflower, raw 0 mg
28 Celery, raw 0 mg
29 Chia seeds, dried 0 mg
30 Courgette, raw 0 mg
31 Flaxseed (linseed), ground 0 mg
32 Garlic, raw 0 mg
33 Grapes, raw 0 mg
34 Lettuce, average, raw 0 mg
35 Almonds (raw) 0 mg

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.