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Sources of Betaine

Betaine is a compound that's needed for several biochemical processes in the body. According to the University of Maryland Medical Center, it fills the important role of reducing levels of homocysteine in the blood, which helps reduce the risk of cardiovascular disease. The body creates betaine by breaking down choline, but it can also be obtained from supplements or consumed naturally in the diet.

  1. Quinoa

    • Often categorized as a grain or cereal, quinoa is actually an edible seed. According to the USDA Database, it tops the list of betaine-rich foods, with 630 mg for every 100 g, or slightly more than 1/2 cup, of cooked quinoa. Most quinoa you'll find in stores has been processed to remove its natural coating, which contains a bitter substance that may be a mild eye or respiratory irritant. If it's still on the seed, it can be removed by soaking in water for several hours then rinsing under running water.

    Spinach and Beets

    • Frozen spinach delivers 110 to 130 mg per 100 g of food. Raw beets contain 130 mg, and canned beets have 260 mg, in every 100-g serving. The 100-g serving sizes can be compared to one sliced canned beet that's about 8 g and 1 cup of frozen spinach that ranges from 150 to 180 g.

    Ready-to-Eat Cereals

    • The USDA Database shows betaine values in ready-to-eat cereals ranging from 0.2 mg all the way up to 410 mg in wheat germ. All-bran cereals provide about 360 mg, and other whole-grain cereals, including oats and wheat, contain 120 to 170 mg per 100 g. Food labels on cereal boxes indicate that the typical serving size is 31 g, which places one serving of all-bran around 120 mg, and other whole grains have 40 to 56 mg. Cereals made from corn or rice have the lowest betaine values.

    Baked Products

    • In the November 2008 issue of the "Journal of Cereal Science," Likes et al. reported that whole grains are a good source of betaine because the bran and germ contain higher concentrations of the nutrient. According to the USDA, baked products such as bagels, biscuits and crackers provide between 20 to 45 mg of betaine per 100 g of food. Two types of bread on the USDA's list --- French and wheat --- contain 55 to 92 mg per 100 g. It takes three to four slices of bread to consume 100 g.

    Seeds and Nuts

    • Sunflower seeds deliver 35 mg, and cashews provide 11 mg for every 100 g. Both are great sources of other nutrients, but they also have 161 to 164 calories in a 1-oz., or 28-g, serving.

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