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 901–950 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 901 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 26.90 mg | 5% | USDA_SR |
| 902 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 26.90 mg | 5% | CNF |
| 903 | Fast foods, burrito, with beans | Fast Foods | 26.80 mg | 5% | USDA_SR |
| 904 | Fast foods, mexican, burrito with beans | Fast Foods | 26.80 mg | 5% | CNF |
| 905 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 26.60 mg | 5% | USDA_SR |
| 906 | Bread, pita, whole-wheat | Baked Products | 26.50 mg | 5% | USDA_SR |
| 907 | Rolls, dinner, whole-wheat | Baked Products | 26.50 mg | 5% | USDA_SR |
| 908 | Bread, whole-wheat, prepared from recipe | Baked Products | 26.50 mg | 5% | USDA_SR |
| 909 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 26.50 mg | 5% | USDA_SR |
| 910 | Roll, dinner, whole wheat | Baked Products | 26.50 mg | 5% | CNF |
| 911 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 26.50 mg | 5% | CNF |
| 912 | Bread, pita, whole-wheat | Baked Products | 26.50 mg | 5% | CNF |
| 913 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 26.20 mg | 5% | USDA_SR |
| 914 | Mayonnaise, made with tofu | Fats and Oils | 26.20 mg | 5% | USDA_SR |
| 915 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 26.20 mg | 5% | CNF |
| 916 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 26.10 mg | 5% | USDA_SR |
| 917 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.10 mg | 5% | USDA_SR |
| 918 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 26.10 mg | 5% | USDA_SR |
| 919 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 26.10 mg | 5% | CNF |
| 920 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 26.10 mg | 5% | CNF |
| 921 | Candies, sugar-coated almonds | Sweets | 26.00 mg | 5% | USDA_SR |
| 922 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 26.00 mg | 5% | USDA_SR |
| 923 | Candies, sugar-coated almonds | Sweets | 26.00 mg | 5% | CNF |
| 924 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.90 mg | 5% | USDA_SR |
| 925 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.90 mg | 5% | USDA_SR |
| 926 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 25.90 mg | 5% | CNF |
| 927 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 25.90 mg | 5% | CNF |
| 928 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 25.80 mg | 5% | USDA_SR |
| 929 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 25.80 mg | 5% | USDA_SR |
| 930 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 25.80 mg | 5% | USDA_SR |
| 931 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 25.80 mg | 5% | CNF |
| 932 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 25.80 mg | 5% | CNF |
| 933 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 25.70 mg | 5% | USDA_SR |
| 934 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 25.70 mg | 5% | USDA_SR |
| 935 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 25.70 mg | 5% | USDA_SR |
| 936 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 25.70 mg | 5% | USDA_SR |
| 937 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 25.70 mg | 5% | USDA_SR |
| 938 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 25.70 mg | 5% | CNF |
| 939 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 25.70 mg | 5% | CNF |
| 940 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 25.70 mg | 5% | CNF |
| 941 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 25.70 mg | 5% | CNF |
| 942 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 25.70 mg | 5% | CNF |
| 943 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 25.60 mg | 5% | USDA_SR |
| 944 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 25.60 mg | 5% | USDA_SR |
| 945 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 25.60 mg | 5% | USDA_SR |
| 946 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 25.60 mg | 5% | USDA_SR |
| 947 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 25.60 mg | 5% | USDA_SR |
| 948 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 25.60 mg | 5% | USDA_SR |
| 949 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 25.60 mg | 5% | CNF |
| 950 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 25.60 mg | 5% | CNF |
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