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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Margarine, regular, 80% fat, composite, stick, with salt | Fats and Oils | 12.40 mg | 2% |
| 1102 | Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% |
| 1103 | Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% |
| 1104 | Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% |
| 1105 | Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% |
| 1106 | Margarine,spread, 35-39% fat, tub | Fats and Oils | 12.40 mg | 2% |
| 1107 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% |
| 1108 | Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D | Fats and Oils | 12.40 mg | 2% |
| 1109 | Margarine-like, vegetable oil spread, stick or tub, sweetened | Fats and Oils | 12.40 mg | 2% |
| 1110 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 12.30 mg | 2% |
| 1111 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 12.30 mg | 2% |
| 1112 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1113 | Mulberries, raw | Fruits and Fruit Juices | 12.30 mg | 2% |
| 1114 | Okra, raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1115 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1116 | Kohlrabi, raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1117 | Raspberries, raw | Fruits and Fruit Juices | 12.30 mg | 2% |
| 1118 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 12.20 mg | 2% |
| 1119 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 12.20 mg | 2% |
| 1120 | Snacks, potato chips, lightly salted | Snacks | 12.10 mg | 2% |
| 1121 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.10 mg | 2% |
| 1122 | Nuts, coconut meat, raw | Nut and Seed Products | 12.10 mg | 2% |
| 1123 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 12.10 mg | 2% |
| 1124 | Snacks, potato chips, plain, salted | Snacks | 12.10 mg | 2% |
| 1125 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.10 mg | 2% |
| 1126 | Snacks, corn-based, extruded, chips, plain | Snacks | 12.10 mg | 2% |
| 1127 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 12.00 mg | 2% |
| 1128 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 12.00 mg | 2% |
| 1129 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 12.00 mg | 2% |
| 1130 | Babyfood, cookie, baby, fruit | Baby Foods | 12.00 mg | 2% |
| 1131 | Cocoa, dry powder, unsweetened | Sweets | 12.00 mg | 2% |
| 1132 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 12.00 mg | 2% |
| 1133 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 12.00 mg | 2% |
| 1134 | Carob flour | Legumes and Legume Products | 11.90 mg | 2% |
| 1135 | Eggplant, pickled | Vegetables and Vegetable Products | 11.90 mg | 2% |
| 1136 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 11.80 mg | 2% |
| 1137 | Toppings, nuts in syrup | Sweets | 11.80 mg | 2% |
| 1138 | Candies, MOUNDS Candy Bar | Sweets | 11.80 mg | 2% |
| 1139 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 11.80 mg | 2% |
| 1140 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 11.80 mg | 2% |
| 1141 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 11.80 mg | 2% |
| 1142 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 11.70 mg | 2% |
| 1143 | Burdock root, raw | Vegetables and Vegetable Products | 11.70 mg | 2% |
| 1144 | Fast foods, hush puppies | Fast Foods | 11.60 mg | 2% |
| 1145 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 11.60 mg | 2% |
| 1146 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 11.60 mg | 2% |
| 1147 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 11.60 mg | 2% |
| 1148 | Cookies, vanilla wafers, higher fat | Baked Products | 11.50 mg | 2% |
| 1149 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 11.50 mg | 2% |
| 1150 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 11.50 mg | 2% |
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