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 1001–1050 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.10 mg | 4% | USDA_SR |
| 1002 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.10 mg | 4% | USDA_SR |
| 1003 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 24.10 mg | 4% | USDA_SR |
| 1004 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 24.10 mg | 4% | CNF |
| 1005 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 24.10 mg | 4% | CNF |
| 1006 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 24.00 mg | 4% | USDA_SR |
| 1007 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 24.00 mg | 4% | USDA_SR |
| 1008 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 24.00 mg | 4% | USDA_SR |
| 1009 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 24.00 mg | 4% | USDA_SR |
| 1010 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 24.00 mg | 4% | CNF |
| 1011 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 23.90 mg | 4% | USDA_SR |
| 1012 | Cassava, raw | Vegetables and Vegetable Products | 23.70 mg | 4% | USDA_SR |
| 1013 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 23.70 mg | 4% | USDA_SR |
| 1014 | Mango, dried, sweetened | Fruits and Fruit Juices | 23.70 mg | 4% | USDA_SR |
| 1015 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 23.70 mg | 4% | USDA_SR |
| 1016 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 23.70 mg | 4% | CNF |
| 1017 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 23.70 mg | 4% | CNF |
| 1018 | Cassava (manioc), raw | Vegetables and Vegetable Products | 23.70 mg | 4% | CNF |
| 1019 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 23.60 mg | 4% | USDA_SR |
| 1020 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 23.60 mg | 4% | USDA_SR |
| 1021 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 23.60 mg | 4% | USDA_SR |
| 1022 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 23.60 mg | 4% | USDA_SR |
| 1023 | Plant-based beverage, soy, enriched, all flavours | Beverages | 23.60 mg | 4% | CNF |
| 1024 | Plant-based beverage, soy, enriched, chocolate | Beverages | 23.60 mg | 4% | CNF |
| 1025 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 23.60 mg | 4% | CNF |
| 1026 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 23.60 mg | 4% | CNF |
| 1027 | Bread, boston brown, canned | Baked Products | 23.50 mg | 4% | USDA_SR |
| 1028 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 23.50 mg | 4% | USDA_SR |
| 1029 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 23.50 mg | 4% | USDA_SR |
| 1030 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 23.50 mg | 4% | USDA_SR |
| 1031 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 23.50 mg | 4% | CNF |
| 1032 | Snacks, pretzels, hard, plain, unsalted | Snacks | 23.50 mg | 4% | CNF |
| 1033 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 23.50 mg | 4% | CNF |
| 1034 | Bread, Boston brown, canned | Baked Products | 23.50 mg | 4% | CNF |
| 1035 | Snacks, tortilla chips, low fat, unsalted | Snacks | 23.40 mg | 4% | USDA_SR |
| 1036 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 23.40 mg | 4% | USDA_SR |
| 1037 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 23.40 mg | 4% | CNF |
| 1038 | Snacks, tortilla chips, unsalted, low fat | Snacks | 23.40 mg | 4% | CNF |
| 1039 | Fast foods, mexican, taco salad | Fast Foods | 23.30 mg | 4% | CNF |
| 1040 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 23.20 mg | 4% | USDA_SR |
| 1041 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 23.20 mg | 4% | USDA_SR |
| 1042 | Crackers, toast thins, low sodium | Baked Products | 23.20 mg | 4% | USDA_SR |
| 1043 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 23.20 mg | 4% | USDA_SR |
| 1044 | Collards, raw | Vegetables and Vegetable Products | 23.20 mg | 4% | USDA_SR |
| 1045 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 23.20 mg | 4% | USDA_SR |
| 1046 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 23.20 mg | 4% | USDA_SR |
| 1047 | Garlic, raw | Vegetables and Vegetable Products | 23.20 mg | 4% | USDA_SR |
| 1048 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 23.20 mg | 4% | CNF |
| 1049 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 23.20 mg | 4% | CNF |
| 1050 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 23.20 mg | 4% | CNF |
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