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 801–850 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Doughnut (donut), French cruller, glazed | Baked Products | 29.10 mg | 5% | CNF |
| 802 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 29.10 mg | 5% | CNF |
| 803 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 29.10 mg | 5% | CNF |
| 804 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 29.10 mg | 5% | CNF |
| 805 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 29.00 mg | 5% | USDA_SR |
| 806 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 29.00 mg | 5% | USDA_SR |
| 807 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 29.00 mg | 5% | USDA_SR |
| 808 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 29.00 mg | 5% | USDA_SR |
| 809 | BURGER KING, french fries | Fast Foods | 28.90 mg | 5% | USDA_SR |
| 810 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 28.80 mg | 5% | USDA_SR |
| 811 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 28.80 mg | 5% | USDA_SR |
| 812 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 28.80 mg | 5% | USDA_SR |
| 813 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 28.80 mg | 5% | USDA_SR |
| 814 | Ginger root, raw | Vegetables and Vegetable Products | 28.80 mg | 5% | USDA_SR |
| 815 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 28.80 mg | 5% | CNF |
| 816 | Ginger root, raw | Vegetables and Vegetable Products | 28.80 mg | 5% | CNF |
| 817 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 28.70 mg | 5% | USDA_SR |
| 818 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.70 mg | 5% | USDA_SR |
| 819 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.70 mg | 5% | USDA_SR |
| 820 | Candies, REESE'S PIECES Candy | Sweets | 28.70 mg | 5% | USDA_SR |
| 821 | Candies, Reese's Pieces | Sweets | 28.70 mg | 5% | CNF |
| 822 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 28.70 mg | 5% | CNF |
| 823 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 28.60 mg | 5% | USDA_SR |
| 824 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 28.60 mg | 5% | USDA_SR |
| 825 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 28.60 mg | 5% | USDA_SR |
| 826 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 28.50 mg | 5% | USDA_SR |
| 827 | Cake, cherry fudge with chocolate frosting | Baked Products | 28.50 mg | 5% | USDA_SR |
| 828 | Nuts, almond paste | Nut and Seed Products | 28.50 mg | 5% | USDA_SR |
| 829 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 28.50 mg | 5% | USDA_SR |
| 830 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 28.50 mg | 5% | CNF |
| 831 | Nuts, almond paste, sweetened | Nuts and Seeds | 28.50 mg | 5% | CNF |
| 832 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 28.40 mg | 5% | USDA_SR |
| 833 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 28.40 mg | 5% | USDA_SR |
| 834 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 28.40 mg | 5% | USDA_SR |
| 835 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 28.40 mg | 5% | USDA_SR |
| 836 | Peas, green, raw | Vegetables and Vegetable Products | 28.40 mg | 5% | USDA_SR |
| 837 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 28.40 mg | 5% | CNF |
| 838 | Peas, green, raw | Vegetables and Vegetable Products | 28.40 mg | 5% | CNF |
| 839 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 28.40 mg | 5% | CNF |
| 840 | Babyfood, cookies | Baby Foods | 28.30 mg | 5% | USDA_SR |
| 841 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 28.10 mg | 5% | USDA_SR |
| 842 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 28.10 mg | 5% | USDA_SR |
| 843 | Bulgur, dry | Cereal Grains and Pasta | 28.10 mg | 5% | USDA_SR |
| 844 | Grains, bulgur, dry | Cereals, Grains and Pasta | 28.10 mg | 5% | CNF |
| 845 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 28.10 mg | 5% | CNF |
| 846 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 28.10 mg | 5% | CNF |
| 847 | Hummus, home prepared | Legumes and Legume Products | 27.80 mg | 5% | USDA_SR |
| 848 | Hummus, homemade | Legumes and Legume Products | 27.80 mg | 5% | CNF |
| 849 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 27.70 mg | 5% | USDA_SR |
| 850 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 27.70 mg | 5% | USDA_SR |
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