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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 23.20 mg | 4% |
| 602 | Crackers, toast thins, low sodium | Baked Products | 23.20 mg | 4% |
| 603 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 23.20 mg | 4% |
| 604 | Collards, raw | Vegetables and Vegetable Products | 23.20 mg | 4% |
| 605 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 23.20 mg | 4% |
| 606 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 23.20 mg | 4% |
| 607 | Garlic, raw | Vegetables and Vegetable Products | 23.20 mg | 4% |
| 608 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 23.10 mg | 4% |
| 609 | Apples, dehydrated (low moisture), sulfured, uncooked | Fruits and Fruit Juices | 23.10 mg | 4% |
| 610 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 23.10 mg | 4% |
| 611 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 23.10 mg | 4% |
| 612 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 23.10 mg | 4% |
| 613 | Millet, puffed | Breakfast Cereals | 23.10 mg | 4% |
| 614 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 23.10 mg | 4% |
| 615 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 23.00 mg | 4% |
| 616 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 23.00 mg | 4% |
| 617 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 23.00 mg | 4% |
| 618 | Quinoa, cooked | Cereal Grains and Pasta | 23.00 mg | 4% |
| 619 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 22.90 mg | 4% |
| 620 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 22.90 mg | 4% |
| 621 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 22.70 mg | 4% |
| 622 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 22.70 mg | 4% |
| 623 | Babyfood, green beans, dices, toddler | Baby Foods | 22.60 mg | 4% |
| 624 | Babyfood, vegetables, green beans, junior | Baby Foods | 22.60 mg | 4% |
| 625 | Babyfood, vegetables, green beans, strained | Baby Foods | 22.60 mg | 4% |
| 626 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 22.60 mg | 4% |
| 627 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 22.50 mg | 4% |
| 628 | Clif Z bar | Baby Foods | 22.50 mg | 4% |
| 629 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 22.50 mg | 4% |
| 630 | Rice and Wheat cereal bar | Snacks | 22.40 mg | 4% |
| 631 | Mustard, prepared, yellow | Spices and Herbs | 22.40 mg | 4% |
| 632 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 22.40 mg | 4% |
| 633 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 22.40 mg | 4% |
| 634 | Snacks, popcorn, cakes | Snacks | 22.40 mg | 4% |
| 635 | Cookies, graham crackers, chocolate-coated | Baked Products | 22.30 mg | 4% |
| 636 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 22.30 mg | 4% |
| 637 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 22.30 mg | 4% |
| 638 | Pie, coconut creme, commercially prepared | Baked Products | 22.10 mg | 4% |
| 639 | Bread, wheat, toasted | Baked Products | 22.10 mg | 4% |
| 640 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 22.10 mg | 4% |
| 641 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 22.10 mg | 4% |
| 642 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 22.10 mg | 4% |
| 643 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 22.10 mg | 4% |
| 644 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 22.10 mg | 4% |
| 645 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 22.00 mg | 4% |
| 646 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 647 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 648 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 649 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 650 | Bread, multi-grain (includes whole-grain) | Baked Products | 22.00 mg | 4% |
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