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 1301–1350 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 19.10 mg | 3% | CNF |
| 1302 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 19.00 mg | 3% | USDA_SR |
| 1303 | Candies, carob, unsweetened | Sweets | 19.00 mg | 3% | USDA_SR |
| 1304 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 3% | CNF |
| 1305 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 19.00 mg | 3% | CNF |
| 1306 | Candies, bars / chips, carob | Sweets | 19.00 mg | 3% | CNF |
| 1307 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 18.90 mg | 3% | USDA_SR |
| 1308 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 18.90 mg | 3% | USDA_SR |
| 1309 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 18.90 mg | 3% | USDA_SR |
| 1310 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 18.90 mg | 3% | CNF |
| 1311 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 18.90 mg | 3% | CNF |
| 1312 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 18.90 mg | 3% | CNF |
| 1313 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 18.90 mg | 3% | CNF |
| 1314 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 18.80 mg | 3% | USDA_SR |
| 1315 | Rolls, dinner, wheat | Baked Products | 18.70 mg | 3% | USDA_SR |
| 1316 | Bread, rice bran | Baked Products | 18.70 mg | 3% | USDA_SR |
| 1317 | Bread, reduced-calorie, wheat | Baked Products | 18.70 mg | 3% | USDA_SR |
| 1318 | Bread, protein (includes gluten) | Baked Products | 18.70 mg | 3% | USDA_SR |
| 1319 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 18.70 mg | 3% | USDA_SR |
| 1320 | Bread, wheat | Baked Products | 18.70 mg | 3% | USDA_SR |
| 1321 | Bread, oatmeal | Baked Products | 18.70 mg | 3% | USDA_SR |
| 1322 | Bread, oat bran | Baked Products | 18.70 mg | 3% | USDA_SR |
| 1323 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 18.70 mg | 3% | USDA_SR |
| 1324 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 18.70 mg | 3% | USDA_SR |
| 1325 | Broccoli, raw | Vegetables and Vegetable Products | 18.70 mg | 3% | USDA_SR |
| 1326 | Candies, caramels, chocolate-flavor roll | Sweets | 18.70 mg | 3% | USDA_SR |
| 1327 | Candies, caramels, chocolate flavour roll | Sweets | 18.70 mg | 3% | CNF |
| 1328 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 18.70 mg | 3% | CNF |
| 1329 | Bread, wheat germ | Baked Products | 18.70 mg | 3% | CNF |
| 1330 | Bread, rice bran, gluten free | Baked Products | 18.70 mg | 3% | CNF |
| 1331 | Bread, protein (includes gluten) | Baked Products | 18.70 mg | 3% | CNF |
| 1332 | Broccoli, raw | Vegetables and Vegetable Products | 18.70 mg | 3% | CNF |
| 1333 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 18.60 mg | 3% | USDA_SR |
| 1334 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 18.60 mg | 3% | USDA_SR |
| 1335 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 18.60 mg | 3% | CNF |
| 1336 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 18.60 mg | 3% | CNF |
| 1337 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 18.50 mg | 3% | USDA_SR |
| 1338 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 18.50 mg | 3% | USDA_SR |
| 1339 | Blueberry, dried, sweetened | Fruits and fruit juices | 18.50 mg | 3% | CNF |
| 1340 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 18.50 mg | 3% | CNF |
| 1341 | Formulated bar, POWER BAR, chocolate | Snacks | 18.40 mg | 3% | USDA_SR |
| 1342 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 18.40 mg | 3% | USDA_SR |
| 1343 | Bread, potato | Baked Products | 18.40 mg | 3% | USDA_SR |
| 1344 | Snacks, tortilla chips, ranch-flavor | Snacks | 18.40 mg | 3% | USDA_SR |
| 1345 | Bread, potato | Baked Products | 18.40 mg | 3% | CNF |
| 1346 | Snacks, tortilla chips, ranch | Snacks | 18.40 mg | 3% | CNF |
| 1347 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 18.40 mg | 3% | CNF |
| 1348 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 18.30 mg | 3% | USDA_SR |
| 1349 | Broccoli raab, raw | Vegetables and Vegetable Products | 18.30 mg | 3% | USDA_SR |
| 1350 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 18.30 mg | 3% | CNF |
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