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 701–750 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 701 | Candies, KIT KAT Wafer Bar | Sweets | 31.00 mg | 6% | USDA_SR |
| 702 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 31.00 mg | 6% | CNF |
| 703 | Candies, bars, Kit Kat wafer bar | Sweets | 31.00 mg | 6% | CNF |
| 704 | Potato, skin, baked | Vegetables and Vegetable Products | 31.00 mg | 6% | CNF |
| 705 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 30.80 mg | 6% | USDA_SR |
| 706 | Beans, baked, canned, no salt added | Legumes and Legume Products | 30.80 mg | 6% | USDA_SR |
| 707 | Beans, baked, canned, no salt added | Legumes and Legume Products | 30.80 mg | 6% | CNF |
| 708 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 30.80 mg | 6% | CNF |
| 709 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 30.70 mg | 6% | USDA_SR |
| 710 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 30.70 mg | 6% | USDA_SR |
| 711 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 30.70 mg | 6% | CNF |
| 712 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 30.70 mg | 6% | CNF |
| 713 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 30.60 mg | 6% | USDA_SR |
| 714 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 30.60 mg | 6% | USDA_SR |
| 715 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 30.60 mg | 6% | CNF |
| 716 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 30.60 mg | 6% | CNF |
| 717 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 718 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 719 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 720 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 721 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 722 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 723 | Beans, kidney, all types, boiled | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 724 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 725 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 726 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 727 | Rye flour, dark | Cereal Grains and Pasta | 30.40 mg | 6% | USDA_SR |
| 728 | Rye grain | Cereal Grains and Pasta | 30.40 mg | 6% | USDA_SR |
| 729 | Grains, rye flour, dark | Cereals, Grains and Pasta | 30.40 mg | 6% | CNF |
| 730 | Grains, rye | Cereals, Grains and Pasta | 30.40 mg | 6% | CNF |
| 731 | Spices, poultry seasoning | Spices and Herbs | 30.30 mg | 6% | USDA_SR |
| 732 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% | USDA_SR |
| 733 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% | USDA_SR |
| 734 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% | CNF |
| 735 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% | CNF |
| 736 | Spices, poultry seasoning | Spices and Herbs | 30.30 mg | 6% | CNF |
| 737 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 30.20 mg | 5% | USDA_SR |
| 738 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 30.20 mg | 5% | CNF |
| 739 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 30.00 mg | 5% | USDA_SR |
| 740 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 30.00 mg | 5% | CNF |
| 741 | Taco shells, baked | Baked Products | 29.90 mg | 5% | USDA_SR |
| 742 | Oat flour, partially debranned | Cereal Grains and Pasta | 29.90 mg | 5% | USDA_SR |
| 743 | Candies, sweet chocolate | Sweets | 29.90 mg | 5% | USDA_SR |
| 744 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 29.90 mg | 5% | CNF |
| 745 | Candies, bars, sweet chocolate | Sweets | 29.90 mg | 5% | CNF |
| 746 | Taco shell, baked | Baked Products | 29.90 mg | 5% | CNF |
| 747 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 29.80 mg | 5% | USDA_SR |
| 748 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.70 mg | 5% | USDA_SR |
| 749 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.70 mg | 5% | USDA_SR |
| 750 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 29.70 mg | 5% | CNF |
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