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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Doughnuts, french crullers, glazed | Baked Products | 29.10 mg | 5% |
| 452 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 29.10 mg | 5% |
| 453 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 454 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 455 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 456 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 457 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 458 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 459 | Bread, pan dulce, sweet yeast bread | Baked Products | 29.10 mg | 5% |
| 460 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 29.00 mg | 5% |
| 461 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 29.00 mg | 5% |
| 462 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 29.00 mg | 5% |
| 463 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 29.00 mg | 5% |
| 464 | BURGER KING, french fries | Fast Foods | 28.90 mg | 5% |
| 465 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 28.80 mg | 5% |
| 466 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 28.80 mg | 5% |
| 467 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 28.80 mg | 5% |
| 468 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 28.80 mg | 5% |
| 469 | Ginger root, raw | Vegetables and Vegetable Products | 28.80 mg | 5% |
| 470 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 28.70 mg | 5% |
| 471 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.70 mg | 5% |
| 472 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.70 mg | 5% |
| 473 | Candies, REESE'S PIECES Candy | Sweets | 28.70 mg | 5% |
| 474 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 28.60 mg | 5% |
| 475 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 28.60 mg | 5% |
| 476 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 28.60 mg | 5% |
| 477 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 28.50 mg | 5% |
| 478 | Cake, cherry fudge with chocolate frosting | Baked Products | 28.50 mg | 5% |
| 479 | Nuts, almond paste | Nut and Seed Products | 28.50 mg | 5% |
| 480 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 28.50 mg | 5% |
| 481 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 28.40 mg | 5% |
| 482 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 28.40 mg | 5% |
| 483 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 28.40 mg | 5% |
| 484 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 28.40 mg | 5% |
| 485 | Peas, green, raw | Vegetables and Vegetable Products | 28.40 mg | 5% |
| 486 | Babyfood, cookies | Baby Foods | 28.30 mg | 5% |
| 487 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 28.10 mg | 5% |
| 488 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 28.10 mg | 5% |
| 489 | Bulgur, dry | Cereal Grains and Pasta | 28.10 mg | 5% |
| 490 | Hummus, home prepared | Legumes and Legume Products | 27.80 mg | 5% |
| 491 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 27.70 mg | 5% |
| 492 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 27.70 mg | 5% |
| 493 | Cookies, vanilla wafers, lower fat | Baked Products | 27.60 mg | 5% |
| 494 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 27.60 mg | 5% |
| 495 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 27.60 mg | 5% |
| 496 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 27.60 mg | 5% |
| 497 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 27.60 mg | 5% |
| 498 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 27.50 mg | 5% |
| 499 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 27.50 mg | 5% |
| 500 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 27.50 mg | 5% |
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