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 551–600 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 25.60 mg | 5% |
| 552 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 25.60 mg | 5% |
| 553 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 25.60 mg | 5% |
| 554 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 25.50 mg | 5% |
| 555 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 556 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 557 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 558 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 25.30 mg | 5% |
| 559 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 25.30 mg | 5% |
| 560 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 25.00 mg | 5% |
| 561 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 5% |
| 562 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 25.00 mg | 5% |
| 563 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 24.90 mg | 5% |
| 564 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.80 mg | 5% |
| 565 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.80 mg | 5% |
| 566 | Spices, cumin seed | Spices and Herbs | 24.70 mg | 4% |
| 567 | Spices, celery seed | Spices and Herbs | 24.70 mg | 4% |
| 568 | Spices, caraway seed | Spices and Herbs | 24.70 mg | 4% |
| 569 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 24.60 mg | 4% |
| 570 | Candies, NESTLE, 100 GRAND Bar | Sweets | 24.60 mg | 4% |
| 571 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 24.50 mg | 4% |
| 572 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 24.40 mg | 4% |
| 573 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 24.40 mg | 4% |
| 574 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 24.40 mg | 4% |
| 575 | Snacks, brown rice chips | Snacks | 24.30 mg | 4% |
| 576 | Restaurant, Latino, tamale, corn | Restaurant Foods | 24.20 mg | 4% |
| 577 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 24.10 mg | 4% |
| 578 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.10 mg | 4% |
| 579 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.10 mg | 4% |
| 580 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 24.10 mg | 4% |
| 581 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 24.00 mg | 4% |
| 582 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 24.00 mg | 4% |
| 583 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 24.00 mg | 4% |
| 584 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 24.00 mg | 4% |
| 585 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 23.90 mg | 4% |
| 586 | Cassava, raw | Vegetables and Vegetable Products | 23.70 mg | 4% |
| 587 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 23.70 mg | 4% |
| 588 | Mango, dried, sweetened | Fruits and Fruit Juices | 23.70 mg | 4% |
| 589 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 23.70 mg | 4% |
| 590 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 23.60 mg | 4% |
| 591 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 23.60 mg | 4% |
| 592 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 23.60 mg | 4% |
| 593 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 23.60 mg | 4% |
| 594 | Bread, boston brown, canned | Baked Products | 23.50 mg | 4% |
| 595 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 23.50 mg | 4% |
| 596 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 23.50 mg | 4% |
| 597 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 23.50 mg | 4% |
| 598 | Snacks, tortilla chips, low fat, unsalted | Snacks | 23.40 mg | 4% |
| 599 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 23.40 mg | 4% |
| 600 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 23.20 mg | 4% |
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