The 550 mg Daily Value for choline is a target, not a ceiling. Your body produces some choline on its own, but not enough to cover all its work: building cell membranes, making a neurotransmitter called acetylcholine, and moving fat through your liver. Food closes the gap.
Choline clusters in animal products (eggs, beef, fish, and milk) because animals build it into their cell structures. Plant foods contain it too, but in smaller amounts. The ranking shows absolute numbers only; whether you hit the Daily Value depends on portion sizes you choose, not just which foods you pick.
On a vegetarian diet, soya, quinoa, and Brussels sprouts become your main sources; eggs add a shortcut if you eat them. Vegan diets rely more heavily on soya and grains, which hold choline but less densely than eggs or meat. Fortified plant milks and nutritional yeast fill gaps some people find hard to close through whole foods alone.
FDA daily value: 550 mg
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Showing 451–500 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 451 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 40.60 mg | 7% | CNF |
| 452 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 40.60 mg | 7% | CNF |
| 453 | Nuts, pecans | Nut and Seed Products | 40.50 mg | 7% | USDA_SR |
| 454 | Nuts, pecans, dried | Nuts and Seeds | 40.50 mg | 7% | CNF |
| 455 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 40.40 mg | 7% | USDA_SR |
| 456 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 40.40 mg | 7% | CNF |
| 457 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 40.20 mg | 7% | USDA_SR |
| 458 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 40.20 mg | 7% | USDA_SR |
| 459 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.10 mg | 7% | USDA_SR |
| 460 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.10 mg | 7% | USDA_SR |
| 461 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 40.10 mg | 7% | CNF |
| 462 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 40.10 mg | 7% | CNF |
| 463 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 40.00 mg | 7% | USDA_SR |
| 464 | Beans, lima, raw | Vegetables and Vegetable Products | 40.00 mg | 7% | CNF |
| 465 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 39.90 mg | 7% | USDA_SR |
| 466 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 39.90 mg | 7% | USDA_SR |
| 467 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 39.90 mg | 7% | CNF |
| 468 | Snack, Mixed Berry Bar | Snacks | 39.80 mg | 7% | USDA_SR |
| 469 | McDONALD'S, french fries | Fast Foods | 39.80 mg | 7% | USDA_SR |
| 470 | Snack, Pretzel, hard chocolate coated | Snacks | 39.70 mg | 7% | USDA_SR |
| 471 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 39.70 mg | 7% | USDA_SR |
| 472 | Snacks, pretzels, hard, chocolate coated | Snacks | 39.70 mg | 7% | CNF |
| 473 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 39.60 mg | 7% | USDA_FF |
| 474 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 39.60 mg | 7% | USDA_SR |
| 475 | Potato flour | Vegetables and Vegetable Products | 39.50 mg | 7% | USDA_SR |
| 476 | Potato flour | Vegetables and Vegetable Products | 39.50 mg | 7% | CNF |
| 477 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 39.20 mg | 7% | USDA_SR |
| 478 | Nuts, walnuts, english | Nut and Seed Products | 39.20 mg | 7% | USDA_SR |
| 479 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 39.20 mg | 7% | CNF |
| 480 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 39.20 mg | 7% | CNF |
| 481 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.10 mg | 7% | USDA_SR |
| 482 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 39.10 mg | 7% | USDA_SR |
| 483 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.10 mg | 7% | USDA_SR |
| 484 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 39.10 mg | 7% | CNF |
| 485 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 39.10 mg | 7% | CNF |
| 486 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 39.10 mg | 7% | CNF |
| 487 | Spices, onion powder | Spices and Herbs | 39.00 mg | 7% | USDA_SR |
| 488 | Spices, onion powder | Spices and Herbs | 39.00 mg | 7% | CNF |
| 489 | Snacks, potato chips, fat-free, made with olestra | Snacks | 38.80 mg | 7% | USDA_SR |
| 490 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 38.80 mg | 7% | USDA_SR |
| 491 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 38.50 mg | 7% | USDA_SR |
| 492 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 38.50 mg | 7% | USDA_SR |
| 493 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 38.50 mg | 7% | CNF |
| 494 | Candies, bars, Snickers | Sweets | 38.50 mg | 7% | CNF |
| 495 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 38.50 mg | 7% | CNF |
| 496 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 38.40 mg | 7% | USDA_SR |
| 497 | Sauce, horseradish | Soups, Sauces, and Gravies | 38.40 mg | 7% | USDA_SR |
| 498 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 38.40 mg | 7% | USDA_SR |
| 499 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 38.40 mg | 7% | USDA_SR |
| 500 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 38.40 mg | 7% | CNF |
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