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 601–650 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.50 mg | 6% | USDA_SR |
| 602 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 33.50 mg | 6% | CNF |
| 603 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 33.50 mg | 6% | CNF |
| 604 | Rice crackers | Snacks | 33.40 mg | 6% | USDA_SR |
| 605 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 33.40 mg | 6% | USDA_SR |
| 606 | Beverages, Cocoa mix, powder | Beverages | 33.10 mg | 6% | USDA_SR |
| 607 | Hot chocolate, mix, powder | Beverages | 33.10 mg | 6% | CNF |
| 608 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 33.00 mg | 6% | USDA_SR |
| 609 | WENDY'S, french fries | Fast Foods | 33.00 mg | 6% | USDA_SR |
| 610 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 32.90 mg | 6% | USDA_SR |
| 611 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 32.90 mg | 6% | USDA_SR |
| 612 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.90 mg | 6% | USDA_SR |
| 613 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.90 mg | 6% | USDA_SR |
| 614 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 32.90 mg | 6% | CNF |
| 615 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 32.90 mg | 6% | CNF |
| 616 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.80 mg | 6% | USDA_SR |
| 617 | Salad dressing, ranch dressing, regular | Fats and Oils | 32.80 mg | 6% | USDA_SR |
| 618 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.80 mg | 6% | USDA_SR |
| 619 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 32.80 mg | 6% | USDA_SR |
| 620 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 32.80 mg | 6% | USDA_SR |
| 621 | Snack, potato chips, made from dried potatoes, plain | Snacks | 32.80 mg | 6% | USDA_SR |
| 622 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 32.80 mg | 6% | CNF |
| 623 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 32.80 mg | 6% | CNF |
| 624 | Snacks, potato chips, dried potatoes, plain | Snacks | 32.80 mg | 6% | CNF |
| 625 | Peas, split, boiled, salted | Legumes and Legume Products | 32.80 mg | 6% | CNF |
| 626 | Peas, split, boiled | Legumes and Legume Products | 32.80 mg | 6% | CNF |
| 627 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.70 mg | 6% | USDA_SR |
| 628 | Hush puppies, prepared from recipe | Baked Products | 32.70 mg | 6% | USDA_SR |
| 629 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 32.70 mg | 6% | USDA_SR |
| 630 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.70 mg | 6% | USDA_SR |
| 631 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 32.70 mg | 6% | USDA_SR |
| 632 | Hush puppy, homemade | Baked Products | 32.70 mg | 6% | CNF |
| 633 | Lentils, boiled, salted | Legumes and Legume Products | 32.70 mg | 6% | CNF |
| 634 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 32.70 mg | 6% | CNF |
| 635 | Lentils, boiled | Legumes and Legume Products | 32.70 mg | 6% | CNF |
| 636 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 637 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 638 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 639 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 640 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 641 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 32.60 mg | 6% | CNF |
| 642 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 32.60 mg | 6% | CNF |
| 643 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 32.60 mg | 6% | CNF |
| 644 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.50 mg | 6% | USDA_SR |
| 645 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.50 mg | 6% | USDA_SR |
| 646 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 32.50 mg | 6% | CNF |
| 647 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 32.50 mg | 6% | CNF |
| 648 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 32.40 mg | 6% | USDA_SR |
| 649 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 32.40 mg | 6% | USDA_SR |
| 650 | Spices, oregano, dried | Spices and Herbs | 32.30 mg | 6% | USDA_SR |
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