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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 27.50 mg | 5% |
| 502 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 27.40 mg | 5% |
| 503 | Shake, fast food, vanilla | Beverages | 27.30 mg | 5% |
| 504 | Fast foods, miniature cinnamon rolls | Fast Foods | 27.30 mg | 5% |
| 505 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 27.30 mg | 5% |
| 506 | Crackers, wheat, low salt | Baked Products | 27.20 mg | 5% |
| 507 | Crackers, wheat, regular | Baked Products | 27.20 mg | 5% |
| 508 | Beverages, malted drink mix, chocolate, powder | Beverages | 27.20 mg | 5% |
| 509 | Crackers, whole-wheat, low salt | Baked Products | 27.20 mg | 5% |
| 510 | Crackers, whole-wheat | Baked Products | 27.20 mg | 5% |
| 511 | Bread, whole-wheat, commercially prepared | Baked Products | 27.20 mg | 5% |
| 512 | Crackers, standard snack-type, with whole wheat | Baked Products | 27.20 mg | 5% |
| 513 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 27.10 mg | 5% |
| 514 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 27.10 mg | 5% |
| 515 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 27.10 mg | 5% |
| 516 | Cookies, Marie biscuit | Baked Products | 27.00 mg | 5% |
| 517 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 27.00 mg | 5% |
| 518 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 27.00 mg | 5% |
| 519 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 27.00 mg | 5% |
| 520 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 27.00 mg | 5% |
| 521 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 27.00 mg | 5% |
| 522 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 26.90 mg | 5% |
| 523 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 26.90 mg | 5% |
| 524 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 26.90 mg | 5% |
| 525 | Fast foods, burrito, with beans | Fast Foods | 26.80 mg | 5% |
| 526 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 26.60 mg | 5% |
| 527 | Bread, pita, whole-wheat | Baked Products | 26.50 mg | 5% |
| 528 | Rolls, dinner, whole-wheat | Baked Products | 26.50 mg | 5% |
| 529 | Bread, whole-wheat, prepared from recipe | Baked Products | 26.50 mg | 5% |
| 530 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 26.50 mg | 5% |
| 531 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 26.20 mg | 5% |
| 532 | Mayonnaise, made with tofu | Fats and Oils | 26.20 mg | 5% |
| 533 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 26.10 mg | 5% |
| 534 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.10 mg | 5% |
| 535 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 26.10 mg | 5% |
| 536 | Candies, sugar-coated almonds | Sweets | 26.00 mg | 5% |
| 537 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 26.00 mg | 5% |
| 538 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.90 mg | 5% |
| 539 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.90 mg | 5% |
| 540 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 25.80 mg | 5% |
| 541 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 25.80 mg | 5% |
| 542 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 25.80 mg | 5% |
| 543 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 25.70 mg | 5% |
| 544 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 25.70 mg | 5% |
| 545 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 25.70 mg | 5% |
| 546 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 25.70 mg | 5% |
| 547 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 25.70 mg | 5% |
| 548 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 25.60 mg | 5% |
| 549 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 25.60 mg | 5% |
| 550 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 25.60 mg | 5% |
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