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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Chocolate-flavored hazelnut spread | Sweets | 17.60 mg | 3% |
| 802 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 17.50 mg | 3% |
| 803 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 17.50 mg | 3% |
| 804 | Strudel, apple | Baked Products | 17.40 mg | 3% |
| 805 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 17.40 mg | 3% |
| 806 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 807 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 808 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 809 | Salad dressing, caesar, low calorie | Fats and Oils | 17.40 mg | 3% |
| 810 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 17.40 mg | 3% |
| 811 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 17.30 mg | 3% |
| 812 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 17.30 mg | 3% |
| 813 | Taro, raw | Vegetables and Vegetable Products | 17.30 mg | 3% |
| 814 | Mushrooms, white, raw | Vegetables and Vegetable Products | 17.30 mg | 3% |
| 815 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 17.30 mg | 3% |
| 816 | Cabbage, red, raw | Vegetables and Vegetable Products | 17.10 mg | 3% |
| 817 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 17.10 mg | 3% |
| 818 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 17.00 mg | 3% |
| 819 | Snacks, sesame sticks, wheat-based, salted | Snacks | 17.00 mg | 3% |
| 820 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 17.00 mg | 3% |
| 821 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.90 mg | 3% |
| 822 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.90 mg | 3% |
| 823 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.90 mg | 3% |
| 824 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.90 mg | 3% |
| 825 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 16.80 mg | 3% |
| 826 | Endive, raw | Vegetables and Vegetable Products | 16.80 mg | 3% |
| 827 | Poi | Vegetables and Vegetable Products | 16.70 mg | 3% |
| 828 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 16.70 mg | 3% |
| 829 | Candies, sesame crunch | Sweets | 16.70 mg | 3% |
| 830 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 16.60 mg | 3% |
| 831 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 16.60 mg | 3% |
| 832 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 16.60 mg | 3% |
| 833 | Snacks, popcorn, microwave, low fat | Snacks | 16.50 mg | 3% |
| 834 | Yam, raw | Vegetables and Vegetable Products | 16.50 mg | 3% |
| 835 | Bagels, cinnamon-raisin, toasted | Baked Products | 16.40 mg | 3% |
| 836 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 16.40 mg | 3% |
| 837 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 16.40 mg | 3% |
| 838 | Cookies, sugar wafer, chocolate-covered | Baked Products | 16.30 mg | 3% |
| 839 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 16.30 mg | 3% |
| 840 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 16.30 mg | 3% |
| 841 | Bread, wheat, sprouted, toasted | Baked Products | 16.20 mg | 3% |
| 842 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 843 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 844 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 845 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 846 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 847 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 16.10 mg | 3% |
| 848 | Bread, rye, toasted | Baked Products | 16.10 mg | 3% |
| 849 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 16.10 mg | 3% |
| 850 | Bread, oat bran, toasted | Baked Products | 16.10 mg | 3% |
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