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 1201–1250 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 20.90 mg | 4% | CNF |
| 1202 | Candies, bars, Twix, caramel cookie | Sweets | 20.90 mg | 4% | CNF |
| 1203 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 20.90 mg | 4% | CNF |
| 1204 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 20.80 mg | 4% | USDA_SR |
| 1205 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 20.80 mg | 4% | USDA_SR |
| 1206 | Spices, pumpkin pie spice | Spices and Herbs | 20.80 mg | 4% | USDA_SR |
| 1207 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 20.80 mg | 4% | USDA_SR |
| 1208 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 20.80 mg | 4% | CNF |
| 1209 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 20.80 mg | 4% | CNF |
| 1210 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 20.80 mg | 4% | CNF |
| 1211 | Spices, pumpkin pie spice | Spices and Herbs | 20.80 mg | 4% | CNF |
| 1212 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 20.60 mg | 4% | USDA_SR |
| 1213 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA | Baby Foods | 20.60 mg | 4% | USDA_SR |
| 1214 | Rye flour, medium | Cereal Grains and Pasta | 20.60 mg | 4% | USDA_SR |
| 1215 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 20.60 mg | 4% | USDA_SR |
| 1216 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 20.60 mg | 4% | USDA_SR |
| 1217 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 20.60 mg | 4% | CNF |
| 1218 | Grains, rye flour, medium | Cereals, Grains and Pasta | 20.60 mg | 4% | CNF |
| 1219 | Snacks, corn nuts, plain | Snacks | 20.60 mg | 4% | CNF |
| 1220 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 20.40 mg | 4% | USDA_SR |
| 1221 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.40 mg | 4% | USDA_SR |
| 1222 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.40 mg | 4% | USDA_SR |
| 1223 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 20.40 mg | 4% | CNF |
| 1224 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 20.40 mg | 4% | CNF |
| 1225 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 20.40 mg | 4% | CNF |
| 1226 | Bread, protein, (includes gluten), toasted | Baked Products | 20.30 mg | 4% | USDA_SR |
| 1227 | Refried beans, canned, fat-free | Legumes and Legume Products | 20.30 mg | 4% | USDA_SR |
| 1228 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1229 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 20.30 mg | 4% | USDA_SR |
| 1230 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1231 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1232 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1233 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1234 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1235 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 20.30 mg | 4% | CNF |
| 1236 | Bread, protein (includes gluten), toasted | Baked Products | 20.30 mg | 4% | CNF |
| 1237 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 20.30 mg | 4% | CNF |
| 1238 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 20.30 mg | 4% | CNF |
| 1239 | Chili with beans, canned | Legumes and Legume Products | 20.20 mg | 4% | USDA_SR |
| 1240 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 20.20 mg | 4% | USDA_SR |
| 1241 | Crackers, crispbread, rye | Baked Products | 20.20 mg | 4% | USDA_SR |
| 1242 | Popcorn, microwave, low fat and sodium | Snacks | 20.20 mg | 4% | USDA_SR |
| 1243 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 20.20 mg | 4% | CNF |
| 1244 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 20.20 mg | 4% | CNF |
| 1245 | Cracker, crispbread, rye | Baked Products | 20.20 mg | 4% | CNF |
| 1246 | Chili with beans, canned | Legumes and Legume Products | 20.20 mg | 4% | CNF |
| 1247 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 20.10 mg | 4% | USDA_SR |
| 1248 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 20.10 mg | 4% | CNF |
| 1249 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 20.00 mg | 4% | USDA_SR |
| 1250 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 20.00 mg | 4% | USDA_SR |
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