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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Rolls, dinner, wheat | Baked Products | 18.70 mg | 3% |
| 752 | Bread, rice bran | Baked Products | 18.70 mg | 3% |
| 753 | Bread, reduced-calorie, wheat | Baked Products | 18.70 mg | 3% |
| 754 | Bread, protein (includes gluten) | Baked Products | 18.70 mg | 3% |
| 755 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 18.70 mg | 3% |
| 756 | Bread, wheat | Baked Products | 18.70 mg | 3% |
| 757 | Bread, oatmeal | Baked Products | 18.70 mg | 3% |
| 758 | Bread, oat bran | Baked Products | 18.70 mg | 3% |
| 759 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 18.70 mg | 3% |
| 760 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 18.70 mg | 3% |
| 761 | Broccoli, raw | Vegetables and Vegetable Products | 18.70 mg | 3% |
| 762 | Candies, caramels, chocolate-flavor roll | Sweets | 18.70 mg | 3% |
| 763 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 18.60 mg | 3% |
| 764 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 18.60 mg | 3% |
| 765 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 18.50 mg | 3% |
| 766 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 18.50 mg | 3% |
| 767 | Formulated bar, POWER BAR, chocolate | Snacks | 18.40 mg | 3% |
| 768 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 18.40 mg | 3% |
| 769 | Bread, potato | Baked Products | 18.40 mg | 3% |
| 770 | Snacks, tortilla chips, ranch-flavor | Snacks | 18.40 mg | 3% |
| 771 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 18.30 mg | 3% |
| 772 | Broccoli raab, raw | Vegetables and Vegetable Products | 18.30 mg | 3% |
| 773 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 18.20 mg | 3% |
| 774 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% |
| 775 | Corn bran, crude | Cereal Grains and Pasta | 18.10 mg | 3% |
| 776 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.10 mg | 3% |
| 777 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.10 mg | 3% |
| 778 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% |
| 779 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 18.10 mg | 3% |
| 780 | Snacks, tortilla chips, unsalted, white corn | Snacks | 18.10 mg | 3% |
| 781 | Snacks, oriental mix, rice-based | Snacks | 18.10 mg | 3% |
| 782 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 18.00 mg | 3% |
| 783 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 18.00 mg | 3% |
| 784 | Babyfood, cereal, rice, dry fortified | Baby Foods | 18.00 mg | 3% |
| 785 | Chard, swiss, raw | Vegetables and Vegetable Products | 18.00 mg | 3% |
| 786 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 18.00 mg | 3% |
| 787 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 17.90 mg | 3% |
| 788 | Pie, chocolate creme, commercially prepared | Baked Products | 17.90 mg | 3% |
| 789 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 17.90 mg | 3% |
| 790 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 17.80 mg | 3% |
| 791 | Snacks, bagel chips, plain | Snacks | 17.80 mg | 3% |
| 792 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 17.80 mg | 3% |
| 793 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 17.80 mg | 3% |
| 794 | Pretzels, soft, unsalted | Snacks | 17.70 mg | 3% |
| 795 | Pretzels, soft | Snacks | 17.70 mg | 3% |
| 796 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 17.70 mg | 3% |
| 797 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 17.60 mg | 3% |
| 798 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 17.60 mg | 3% |
| 799 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 17.60 mg | 3% |
| 800 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 17.60 mg | 3% |
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