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
Selling a product with choline? Generate a print-ready nutrition label from your recipe.
Showing 1251–1300 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Crackers, rye, wafers, plain | Baked Products | 20.00 mg | 4% | USDA_SR |
| 1252 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 20.00 mg | 4% | USDA_SR |
| 1253 | Oil, wheat germ | Fats and Oils | 20.00 mg | 4% | USDA_SR |
| 1254 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 20.00 mg | 4% | USDA_SR |
| 1255 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 20.00 mg | 4% | USDA_SR |
| 1256 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 20.00 mg | 4% | USDA_SR |
| 1257 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 20.00 mg | 4% | CNF |
| 1258 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 20.00 mg | 4% | CNF |
| 1259 | Cracker, rye, wafers, plain | Baked Products | 20.00 mg | 4% | CNF |
| 1260 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 20.00 mg | 4% | CNF |
| 1261 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 20.00 mg | 4% | CNF |
| 1262 | Vegetable oil, wheat germ | Fats and Oils | 20.00 mg | 4% | CNF |
| 1263 | Crackers, melba toast, plain | Baked Products | 19.80 mg | 4% | USDA_SR |
| 1264 | Zwieback | Babyfoods | 19.80 mg | 4% | CNF |
| 1265 | Cracker, melba toast, plain | Baked Products | 19.80 mg | 4% | CNF |
| 1266 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.70 mg | 4% | USDA_SR |
| 1267 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.70 mg | 4% | USDA_SR |
| 1268 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 19.70 mg | 4% | CNF |
| 1269 | Spinach, boiled, drained | Vegetables and Vegetable Products | 19.70 mg | 4% | CNF |
| 1270 | Crackers, saltines, fat-free, low-sodium | Baked Products | 19.60 mg | 4% | USDA_SR |
| 1271 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 19.60 mg | 4% | USDA_SR |
| 1272 | Cracker, meal | Baked Products | 19.60 mg | 4% | USDA_SR |
| 1273 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 19.60 mg | 4% | USDA_SR |
| 1274 | Cracker meal | Baked Products | 19.60 mg | 4% | CNF |
| 1275 | Banana, dehydrated or banana powder | Fruits and fruit juices | 19.60 mg | 4% | CNF |
| 1276 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 19.50 mg | 4% | USDA_SR |
| 1277 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 19.50 mg | 4% | USDA_SR |
| 1278 | Cress, garden, raw | Vegetables and Vegetable Products | 19.50 mg | 4% | USDA_SR |
| 1279 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 19.50 mg | 4% | CNF |
| 1280 | Cress, garden, raw | Vegetables and Vegetable Products | 19.50 mg | 4% | CNF |
| 1281 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 19.50 mg | 4% | CNF |
| 1282 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 19.40 mg | 4% | USDA_SR |
| 1283 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 19.40 mg | 4% | USDA_SR |
| 1284 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 19.40 mg | 4% | USDA_SR |
| 1285 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 19.40 mg | 4% | CNF |
| 1286 | Snacks, tortilla chips, plain | Snacks | 19.40 mg | 4% | CNF |
| 1287 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 19.30 mg | 4% | USDA_SR |
| 1288 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 19.30 mg | 4% | USDA_SR |
| 1289 | Spinach, raw | Vegetables and Vegetable Products | 19.30 mg | 4% | USDA_SR |
| 1290 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 19.30 mg | 4% | CNF |
| 1291 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 19.30 mg | 4% | CNF |
| 1292 | Spinach, raw | Vegetables and Vegetable Products | 19.30 mg | 4% | CNF |
| 1293 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 19.20 mg | 3% | USDA_SR |
| 1294 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 19.20 mg | 3% | USDA_SR |
| 1295 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 19.20 mg | 3% | USDA_SR |
| 1296 | Tortilla chips, yellow, plain, salted | Snacks | 19.10 mg | 3% | USDA_SR |
| 1297 | Brussels sprouts, raw | Vegetables and Vegetable Products | 19.10 mg | 3% | USDA_SR |
| 1298 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 19.10 mg | 3% | USDA_SR |
| 1299 | Snacks, tortilla chips, plain, yellow corn | Snacks | 19.10 mg | 3% | CNF |
| 1300 | Brussels sprouts, raw | Vegetables and Vegetable Products | 19.10 mg | 3% | CNF |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.