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
Selling a product with choline? Generate a print-ready nutrition label from your recipe.
Showing 51–100 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 108.20 mg | 20% |
| 52 | Tofu, fried | Legumes and Legume Products | 106.30 mg | 19% |
| 53 | Luncheon slices, meatless | Legumes and Legume Products | 105.30 mg | 19% |
| 54 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 104.60 mg | 19% |
| 55 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 101.90 mg | 19% |
| 56 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 101.90 mg | 19% |
| 57 | Beverages, coffee, instant, regular, powder | Beverages | 101.90 mg | 19% |
| 58 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 100.60 mg | 18% |
| 59 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 99.30 mg | 18% |
| 60 | Mung beans, mature seeds, raw | Legumes and Legume Products | 97.90 mg | 18% |
| 61 | Spices, parsley, dried | Spices and Herbs | 97.10 mg | 18% |
| 62 | Spices, coriander leaf, dried | Spices and Herbs | 97.10 mg | 18% |
| 63 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 96.70 mg | 18% |
| 64 | Lentils, raw | Legumes and Legume Products | 96.40 mg | 18% |
| 65 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 95.80 mg | 17% |
| 66 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 94.70 mg | 17% |
| 67 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 94.50 mg | 17% |
| 68 | Noodles, chinese, cellophane or long rice (mung beans), dehydrated | Legumes and Legume Products | 93.20 mg | 17% |
| 69 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 92.50 mg | 17% |
| 70 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 92.00 mg | 17% |
| 71 | Snack, BALANCE, original bar | Snacks | 91.20 mg | 17% |
| 72 | Meatballs, meatless | Legumes and Legume Products | 88.40 mg | 16% |
| 73 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 87.40 mg | 16% |
| 74 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 85.80 mg | 16% |
| 75 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 84.30 mg | 15% |
| 76 | Frankfurter, meatless | Legumes and Legume Products | 84.20 mg | 15% |
| 77 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 83.50 mg | 15% |
| 78 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 82.40 mg | 15% |
| 79 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 82.00 mg | 15% |
| 80 | Vegetarian fillets | Legumes and Legume Products | 82.00 mg | 15% |
| 81 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 82.00 mg | 15% |
| 82 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 81.70 mg | 15% |
| 83 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 81.20 mg | 15% |
| 84 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 80.00 mg | 15% |
| 85 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 78.70 mg | 14% |
| 86 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 78.70 mg | 14% |
| 87 | Seeds, flaxseed | Nut and Seed Products | 78.70 mg | 14% |
| 88 | Wheat bran, crude | Cereal Grains and Pasta | 74.40 mg | 14% |
| 89 | Potato pancakes | Vegetables and Vegetable Products | 74.20 mg | 13% |
| 90 | Vegetarian meatloaf or patties | Legumes and Legume Products | 73.10 mg | 13% |
| 91 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 73.00 mg | 13% |
| 92 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 73.00 mg | 13% |
| 93 | Miso | Legumes and Legume Products | 72.20 mg | 13% |
| 94 | Carrot, dehydrated | Vegetables and Vegetable Products | 72.10 mg | 13% |
| 95 | Chicken, meatless | Legumes and Legume Products | 71.60 mg | 13% |
| 96 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 71.40 mg | 13% |
| 97 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 71.40 mg | 13% |
| 98 | Quinoa, uncooked | Cereal Grains and Pasta | 70.20 mg | 13% |
| 99 | Amaranth grain, uncooked | Cereal Grains and Pasta | 69.80 mg | 13% |
| 100 | Sausage, meatless | Legumes and Legume Products | 69.70 mg | 13% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.