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 1051–1100 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Snacks, fruit leather, rolls | Sweets | 13.20 mg | 2% |
| 1052 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 13.10 mg | 2% |
| 1053 | Babyfood, vegetables, sweet potatoes strained | Baby Foods | 13.10 mg | 2% |
| 1054 | Cookies, oatmeal, reduced fat | Baked Products | 13.10 mg | 2% |
| 1055 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 13.10 mg | 2% |
| 1056 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 13.10 mg | 2% |
| 1057 | Teff, uncooked | Cereal Grains and Pasta | 13.10 mg | 2% |
| 1058 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 13.10 mg | 2% |
| 1059 | Snacks, popcorn, microwave, 94% fat free | Snacks | 13.00 mg | 2% |
| 1060 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 13.00 mg | 2% |
| 1061 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 13.00 mg | 2% |
| 1062 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 13.00 mg | 2% |
| 1063 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 12.90 mg | 2% |
| 1064 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 12.90 mg | 2% |
| 1065 | Snacks, fruit leather, pieces | Sweets | 12.90 mg | 2% |
| 1066 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 12.80 mg | 2% |
| 1067 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 12.80 mg | 2% |
| 1068 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 12.80 mg | 2% |
| 1069 | Parsley, fresh | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1070 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1071 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1072 | Chicory greens, raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1073 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 12.80 mg | 2% |
| 1074 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1075 | Purslane, raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1076 | Grape leaves, raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1077 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1078 | Taro leaves, raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1079 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1080 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1081 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 12.70 mg | 2% |
| 1082 | Plantains, yellow, baked | Fruits and Fruit Juices | 12.70 mg | 2% |
| 1083 | Litchis, dried | Fruits and Fruit Juices | 12.70 mg | 2% |
| 1084 | Restaurant, Latino, tripe soup | Restaurant Foods | 12.70 mg | 2% |
| 1085 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 12.60 mg | 2% |
| 1086 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 12.60 mg | 2% |
| 1087 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 12.60 mg | 2% |
| 1088 | Popcorn, sugar syrup/caramel, fat-free | Snacks | 12.60 mg | 2% |
| 1089 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 12.60 mg | 2% |
| 1090 | Catsup, low sodium | Vegetables and Vegetable Products | 12.50 mg | 2% |
| 1091 | Catsup | Vegetables and Vegetable Products | 12.50 mg | 2% |
| 1092 | Margarine, regular, 80% fat, composite, stick, without salt | Fats and Oils | 12.40 mg | 2% |
| 1093 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt | Fats and Oils | 12.40 mg | 2% |
| 1094 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 12.40 mg | 2% |
| 1095 | Margarine-like, vegetable oil spread, 20% fat, without salt | Fats and Oils | 12.40 mg | 2% |
| 1096 | Margarine-like, vegetable oil spread, 20% fat, with salt | Fats and Oils | 12.40 mg | 2% |
| 1097 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 12.40 mg | 2% |
| 1098 | Margarine, regular, 80% fat, composite, tub, without salt | Fats and Oils | 12.40 mg | 2% |
| 1099 | Margarine-like, vegetable oil spread, 60% fat, stick, with salt | Fats and Oils | 12.40 mg | 2% |
| 1100 | Margarine, regular, 80% fat, composite, tub, with salt | Fats and Oils | 12.40 mg | 2% |
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