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
Selling a product with choline? Generate a print-ready nutrition label from your recipe.
Showing 651–700 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Candies, semisweet chocolate | Sweets | 22.00 mg | 4% |
| 652 | Snacks, granola bars, hard, plain | Snacks | 22.00 mg | 4% |
| 653 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 21.90 mg | 4% |
| 654 | Tortilla chips, low fat, baked without fat | Snacks | 21.90 mg | 4% |
| 655 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 21.80 mg | 4% |
| 656 | Danish pastry, cinnamon, enriched | Baked Products | 21.80 mg | 4% |
| 657 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 21.60 mg | 4% |
| 658 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 21.60 mg | 4% |
| 659 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 21.60 mg | 4% |
| 660 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 21.60 mg | 4% |
| 661 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 21.50 mg | 4% |
| 662 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 21.50 mg | 4% |
| 663 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.40 mg | 4% |
| 664 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 21.40 mg | 4% |
| 665 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 21.30 mg | 4% |
| 666 | Taro, cooked, with salt | Vegetables and Vegetable Products | 21.30 mg | 4% |
| 667 | Snacks, banana chips | Snacks | 21.30 mg | 4% |
| 668 | Taro, cooked, without salt | Vegetables and Vegetable Products | 21.30 mg | 4% |
| 669 | Snacks, corn-based, extruded, onion-flavor | Snacks | 21.30 mg | 4% |
| 670 | Refried beans, canned, traditional style | Legumes and Legume Products | 21.20 mg | 4% |
| 671 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 21.20 mg | 4% |
| 672 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 21.20 mg | 4% |
| 673 | Snacks, popcorn, air-popped | Snacks | 21.20 mg | 4% |
| 674 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 21.10 mg | 4% |
| 675 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 676 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 677 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 678 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 679 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 680 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 681 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 682 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 683 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 684 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 685 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.90 mg | 4% |
| 686 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 20.90 mg | 4% |
| 687 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.90 mg | 4% |
| 688 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 20.90 mg | 4% |
| 689 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 20.80 mg | 4% |
| 690 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 20.80 mg | 4% |
| 691 | Spices, pumpkin pie spice | Spices and Herbs | 20.80 mg | 4% |
| 692 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 20.80 mg | 4% |
| 693 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 20.60 mg | 4% |
| 694 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA | Baby Foods | 20.60 mg | 4% |
| 695 | Rye flour, medium | Cereal Grains and Pasta | 20.60 mg | 4% |
| 696 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 20.60 mg | 4% |
| 697 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 20.60 mg | 4% |
| 698 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 20.40 mg | 4% |
| 699 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.40 mg | 4% |
| 700 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.40 mg | 4% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.