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 1101–1150 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 22.30 mg | 4% | CNF |
| 1102 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 22.30 mg | 4% | CNF |
| 1103 | Pie, coconut creme, commercially prepared | Baked Products | 22.10 mg | 4% | USDA_SR |
| 1104 | Bread, wheat, toasted | Baked Products | 22.10 mg | 4% | USDA_SR |
| 1105 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 22.10 mg | 4% | USDA_SR |
| 1106 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 22.10 mg | 4% | USDA_SR |
| 1107 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 22.10 mg | 4% | USDA_SR |
| 1108 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 22.10 mg | 4% | USDA_SR |
| 1109 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 22.10 mg | 4% | USDA_SR |
| 1110 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 22.10 mg | 4% | CNF |
| 1111 | Bread, wheat germ, toasted | Baked Products | 22.10 mg | 4% | CNF |
| 1112 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 22.10 mg | 4% | CNF |
| 1113 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 22.10 mg | 4% | CNF |
| 1114 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 22.00 mg | 4% | USDA_SR |
| 1115 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 4% | USDA_SR |
| 1116 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 4% | USDA_SR |
| 1117 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 22.00 mg | 4% | USDA_SR |
| 1118 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 4% | USDA_SR |
| 1119 | Bread, multi-grain (includes whole-grain) | Baked Products | 22.00 mg | 4% | USDA_SR |
| 1120 | Candies, semisweet chocolate | Sweets | 22.00 mg | 4% | USDA_SR |
| 1121 | Snacks, granola bars, hard, plain | Snacks | 22.00 mg | 4% | USDA_SR |
| 1122 | Bread, multigrain, commercial, reduced sodium | Baked Products | 22.00 mg | 4% | CNF |
| 1123 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 22.00 mg | 4% | CNF |
| 1124 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 22.00 mg | 4% | CNF |
| 1125 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 22.00 mg | 4% | CNF |
| 1126 | Bread, whole grain (whole-wheat), commercial | Baked Products | 22.00 mg | 4% | CNF |
| 1127 | Granola bar, crunchy, plain | Baked Products | 22.00 mg | 4% | CNF |
| 1128 | Candies, bars / chips, semisweet chocolate | Sweets | 22.00 mg | 4% | CNF |
| 1129 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 22.00 mg | 4% | CNF |
| 1130 | Bread, multigrain, commercial | Baked Products | 22.00 mg | 4% | CNF |
| 1131 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 4% | CNF |
| 1132 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 4% | CNF |
| 1133 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 4% | CNF |
| 1134 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 22.00 mg | 4% | CNF |
| 1135 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 21.90 mg | 4% | USDA_SR |
| 1136 | Tortilla chips, low fat, baked without fat | Snacks | 21.90 mg | 4% | USDA_SR |
| 1137 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 21.90 mg | 4% | CNF |
| 1138 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 21.90 mg | 4% | CNF |
| 1139 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 21.80 mg | 4% | USDA_SR |
| 1140 | Danish pastry, cinnamon, enriched | Baked Products | 21.80 mg | 4% | USDA_SR |
| 1141 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 21.80 mg | 4% | CNF |
| 1142 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 21.80 mg | 4% | CNF |
| 1143 | Danish pastry, cinnamon | Baked Products | 21.80 mg | 4% | CNF |
| 1144 | Candies, M&M's, plain chocolate candies | Sweets | 21.70 mg | 4% | CNF |
| 1145 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 21.60 mg | 4% | USDA_SR |
| 1146 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 21.60 mg | 4% | USDA_SR |
| 1147 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 21.60 mg | 4% | USDA_SR |
| 1148 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 21.60 mg | 4% | USDA_SR |
| 1149 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 21.60 mg | 4% | CNF |
| 1150 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 21.60 mg | 4% | CNF |
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