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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate | Baby Foods | 15.50 mg | 3% |
| 902 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 15.50 mg | 3% |
| 903 | Cabbage, kimchi | Vegetables and Vegetable Products | 15.50 mg | 3% |
| 904 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 15.40 mg | 3% |
| 905 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 15.40 mg | 3% |
| 906 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 15.40 mg | 3% |
| 907 | Bagels, oat bran | Baked Products | 15.30 mg | 3% |
| 908 | Beans, snap, green, raw | Vegetables and Vegetable Products | 15.30 mg | 3% |
| 909 | Arugula, raw | Vegetables and Vegetable Products | 15.30 mg | 3% |
| 910 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 15.30 mg | 3% |
| 911 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 15.30 mg | 3% |
| 912 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.20 mg | 3% |
| 913 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 15.20 mg | 3% |
| 914 | Babyfood, vegetable and brown rice, strained | Baby Foods | 15.20 mg | 3% |
| 915 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 15.20 mg | 3% |
| 916 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.20 mg | 3% |
| 917 | Pasta, dry, enriched | Cereal Grains and Pasta | 15.10 mg | 3% |
| 918 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 3% |
| 919 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 15.00 mg | 3% |
| 920 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 15.00 mg | 3% |
| 921 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 14.90 mg | 3% |
| 922 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 14.90 mg | 3% |
| 923 | Bread, wheat, sprouted | Baked Products | 14.90 mg | 3% |
| 924 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.90 mg | 3% |
| 925 | Candies, 5TH AVENUE Candy Bar | Sweets | 14.90 mg | 3% |
| 926 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 14.80 mg | 3% |
| 927 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 14.80 mg | 3% |
| 928 | Rolls, french | Baked Products | 14.80 mg | 3% |
| 929 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 14.80 mg | 3% |
| 930 | Cookies, raisin, soft-type | Baked Products | 14.70 mg | 3% |
| 931 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 14.70 mg | 3% |
| 932 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 14.70 mg | 3% |
| 933 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 14.70 mg | 3% |
| 934 | Babyfood, peas, dices, toddler | Baby Foods | 14.70 mg | 3% |
| 935 | Babyfood, peas and brown rice | Baby Foods | 14.70 mg | 3% |
| 936 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 14.70 mg | 3% |
| 937 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 14.70 mg | 3% |
| 938 | Rolls, hard (includes kaiser) | Baked Products | 14.60 mg | 3% |
| 939 | Rolls, dinner, rye | Baked Products | 14.60 mg | 3% |
| 940 | Rolls, dinner, oat bran | Baked Products | 14.60 mg | 3% |
| 941 | Bread, stuffing, dry mix | Baked Products | 14.60 mg | 3% |
| 942 | Bread, sticks, plain | Baked Products | 14.60 mg | 3% |
| 943 | Bread, crumbs, dry, grated, plain | Baked Products | 14.60 mg | 3% |
| 944 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 14.60 mg | 3% |
| 945 | Bread, reduced-calorie, white | Baked Products | 14.60 mg | 3% |
| 946 | Bread, reduced-calorie, rye | Baked Products | 14.60 mg | 3% |
| 947 | Bread, pumpernickel | Baked Products | 14.60 mg | 3% |
| 948 | Bread, pita, white, enriched | Baked Products | 14.60 mg | 3% |
| 949 | Bread, Italian | Baked Products | 14.60 mg | 3% |
| 950 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 14.60 mg | 3% |
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