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 751–800 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 751 | Bread, whole wheat, commercial, toasted | Baked Products | 29.70 mg | 5% | CNF |
| 752 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 29.70 mg | 5% | CNF |
| 753 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 29.60 mg | 5% | USDA_SR |
| 754 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 29.60 mg | 5% | USDA_SR |
| 755 | Beans, mungo, boiled, salted | Legumes and Legume Products | 29.60 mg | 5% | CNF |
| 756 | Beans, mungo, boiled | Legumes and Legume Products | 29.60 mg | 5% | CNF |
| 757 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 29.50 mg | 5% | USDA_SR |
| 758 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 29.50 mg | 5% | USDA_SR |
| 759 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 29.50 mg | 5% | USDA_SR |
| 760 | Crackers, wheat, reduced fat | Baked Products | 29.50 mg | 5% | USDA_SR |
| 761 | Crackers, whole-wheat, reduced fat | Baked Products | 29.50 mg | 5% | USDA_SR |
| 762 | Candies, white chocolate | Sweets | 29.50 mg | 5% | USDA_SR |
| 763 | Snacks, pretzels, hard, plain, salted | Snacks | 29.50 mg | 5% | USDA_SR |
| 764 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 29.50 mg | 5% | CNF |
| 765 | Cracker, whole-wheat, reduced fat | Baked Products | 29.50 mg | 5% | CNF |
| 766 | Snacks, pretzels, hard, plain, salted | Snacks | 29.50 mg | 5% | CNF |
| 767 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 29.50 mg | 5% | CNF |
| 768 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 29.50 mg | 5% | CNF |
| 769 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 29.40 mg | 5% | USDA_SR |
| 770 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 29.40 mg | 5% | USDA_SR |
| 771 | Candies, peanut bar | Sweets | 29.40 mg | 5% | USDA_SR |
| 772 | Candies, bars, peanut | Sweets | 29.40 mg | 5% | CNF |
| 773 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 29.40 mg | 5% | CNF |
| 774 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 29.40 mg | 5% | CNF |
| 775 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 29.30 mg | 5% | USDA_SR |
| 776 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 29.20 mg | 5% | USDA_SR |
| 777 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.20 mg | 5% | USDA_SR |
| 778 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.20 mg | 5% | USDA_SR |
| 779 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 29.20 mg | 5% | CNF |
| 780 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 29.20 mg | 5% | CNF |
| 781 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 29.20 mg | 5% | CNF |
| 782 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 29.10 mg | 5% | USDA_SR |
| 783 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 29.10 mg | 5% | USDA_SR |
| 784 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 29.10 mg | 5% | USDA_SR |
| 785 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 29.10 mg | 5% | USDA_SR |
| 786 | Doughnuts, french crullers, glazed | Baked Products | 29.10 mg | 5% | USDA_SR |
| 787 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 29.10 mg | 5% | USDA_SR |
| 788 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% | USDA_SR |
| 789 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.10 mg | 5% | USDA_SR |
| 790 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% | USDA_SR |
| 791 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.10 mg | 5% | USDA_SR |
| 792 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% | USDA_SR |
| 793 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.10 mg | 5% | USDA_SR |
| 794 | Bread, pan dulce, sweet yeast bread | Baked Products | 29.10 mg | 5% | USDA_SR |
| 795 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% | CNF |
| 796 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 29.10 mg | 5% | CNF |
| 797 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% | CNF |
| 798 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 29.10 mg | 5% | CNF |
| 799 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 29.10 mg | 5% | CNF |
| 800 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 29.10 mg | 5% | CNF |
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