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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Bread, protein, (includes gluten), toasted | Baked Products | 20.30 mg | 4% |
| 702 | Refried beans, canned, fat-free | Legumes and Legume Products | 20.30 mg | 4% |
| 703 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.30 mg | 4% |
| 704 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 20.30 mg | 4% |
| 705 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 20.30 mg | 4% |
| 706 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 20.30 mg | 4% |
| 707 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 20.30 mg | 4% |
| 708 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 20.30 mg | 4% |
| 709 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.30 mg | 4% |
| 710 | Chili with beans, canned | Legumes and Legume Products | 20.20 mg | 4% |
| 711 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 20.20 mg | 4% |
| 712 | Crackers, crispbread, rye | Baked Products | 20.20 mg | 4% |
| 713 | Popcorn, microwave, low fat and sodium | Snacks | 20.20 mg | 4% |
| 714 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 20.10 mg | 4% |
| 715 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 20.00 mg | 4% |
| 716 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 20.00 mg | 4% |
| 717 | Crackers, rye, wafers, plain | Baked Products | 20.00 mg | 4% |
| 718 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 20.00 mg | 4% |
| 719 | Oil, wheat germ | Fats and Oils | 20.00 mg | 4% |
| 720 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 20.00 mg | 4% |
| 721 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 20.00 mg | 4% |
| 722 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 20.00 mg | 4% |
| 723 | Crackers, melba toast, plain | Baked Products | 19.80 mg | 4% |
| 724 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.70 mg | 4% |
| 725 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.70 mg | 4% |
| 726 | Crackers, saltines, fat-free, low-sodium | Baked Products | 19.60 mg | 4% |
| 727 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 19.60 mg | 4% |
| 728 | Cracker, meal | Baked Products | 19.60 mg | 4% |
| 729 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 19.60 mg | 4% |
| 730 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 19.50 mg | 4% |
| 731 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 19.50 mg | 4% |
| 732 | Cress, garden, raw | Vegetables and Vegetable Products | 19.50 mg | 4% |
| 733 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 19.40 mg | 4% |
| 734 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 19.40 mg | 4% |
| 735 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 19.40 mg | 4% |
| 736 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 19.30 mg | 4% |
| 737 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 19.30 mg | 4% |
| 738 | Spinach, raw | Vegetables and Vegetable Products | 19.30 mg | 4% |
| 739 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 19.20 mg | 3% |
| 740 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 19.20 mg | 3% |
| 741 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 19.20 mg | 3% |
| 742 | Tortilla chips, yellow, plain, salted | Snacks | 19.10 mg | 3% |
| 743 | Brussels sprouts, raw | Vegetables and Vegetable Products | 19.10 mg | 3% |
| 744 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 19.10 mg | 3% |
| 745 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 19.00 mg | 3% |
| 746 | Candies, carob, unsweetened | Sweets | 19.00 mg | 3% |
| 747 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 18.90 mg | 3% |
| 748 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 18.90 mg | 3% |
| 749 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 18.90 mg | 3% |
| 750 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 18.80 mg | 3% |
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