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 501–550 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 38.40 mg | 7% | CNF |
| 502 | Collards, boiled, drained | Vegetables and Vegetable Products | 38.40 mg | 7% | CNF |
| 503 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 38.00 mg | 7% | USDA_SR |
| 504 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.90 mg | 7% | USDA_SR |
| 505 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.90 mg | 7% | USDA_SR |
| 506 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 37.90 mg | 7% | CNF |
| 507 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 37.90 mg | 7% | CNF |
| 508 | Cake, snack cakes, creme-filled, sponge | Baked Products | 37.80 mg | 7% | USDA_SR |
| 509 | Barley, pearled, raw | Cereal Grains and Pasta | 37.80 mg | 7% | USDA_SR |
| 510 | Barley flour or meal | Cereal Grains and Pasta | 37.80 mg | 7% | USDA_SR |
| 511 | Grains, barley flour | Cereals, Grains and Pasta | 37.80 mg | 7% | CNF |
| 512 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 37.80 mg | 7% | CNF |
| 513 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 37.70 mg | 7% | USDA_SR |
| 514 | Candies, M&M's Almond Chocolate Candies | Sweets | 37.70 mg | 7% | CNF |
| 515 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 37.60 mg | 7% | USDA_SR |
| 516 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 37.60 mg | 7% | CNF |
| 517 | Pie, pumpkin, commercially prepared | Baked Products | 37.50 mg | 7% | USDA_SR |
| 518 | Snacks, potato chips, plain, unsalted | Snacks | 37.50 mg | 7% | USDA_SR |
| 519 | Pie, pumpkin, commercial | Baked Products | 37.50 mg | 7% | CNF |
| 520 | Spices, cloves, ground | Spices and Herbs | 37.40 mg | 7% | USDA_SR |
| 521 | Spices, cloves, ground | Spices and Herbs | 37.40 mg | 7% | CNF |
| 522 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 37.30 mg | 7% | USDA_SR |
| 523 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 37.30 mg | 7% | USDA_SR |
| 524 | Candies, M&M's peanut chocolate candies | Sweets | 37.30 mg | 7% | CNF |
| 525 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 37.30 mg | 7% | CNF |
| 526 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.20 mg | 7% | USDA_SR |
| 527 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.20 mg | 7% | USDA_SR |
| 528 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 37.20 mg | 7% | CNF |
| 529 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 37.20 mg | 7% | CNF |
| 530 | Cake, sponge, commercially prepared | Baked Products | 37.10 mg | 7% | USDA_SR |
| 531 | Candies, NESTLE, OH HENRY! Bar | Sweets | 37.10 mg | 7% | USDA_SR |
| 532 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 37.10 mg | 7% | USDA_SR |
| 533 | Candies, bars, Oh Henry! | Sweets | 37.10 mg | 7% | CNF |
| 534 | Candies, bars, Mars almond | Sweets | 37.10 mg | 7% | CNF |
| 535 | Cake, sponge, commercial | Baked Products | 37.10 mg | 7% | CNF |
| 536 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.90 mg | 7% | USDA_SR |
| 537 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.90 mg | 7% | USDA_SR |
| 538 | Beans, pink, boiled, salted | Legumes and Legume Products | 36.90 mg | 7% | CNF |
| 539 | Beans, pink, boiled | Legumes and Legume Products | 36.90 mg | 7% | CNF |
| 540 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 36.80 mg | 7% | USDA_SR |
| 541 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 36.80 mg | 7% | USDA_SR |
| 542 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 36.80 mg | 7% | USDA_SR |
| 543 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 36.80 mg | 7% | CNF |
| 544 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 36.80 mg | 7% | CNF |
| 545 | Snacks, sweet potato chips, unsalted | Snacks | 36.60 mg | 7% | USDA_SR |
| 546 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 36.60 mg | 7% | USDA_SR |
| 547 | Snacks, sweet potato chips, unsalted | Snacks | 36.60 mg | 7% | CNF |
| 548 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.30 mg | 7% | USDA_SR |
| 549 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 36.30 mg | 7% | USDA_SR |
| 550 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.30 mg | 7% | USDA_SR |
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