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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH | Breakfast Cereals | 9.00 mg | 2% |
| 1302 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 1303 | Salad dressing, mayonnaise, light | Fats and Oils | 9.00 mg | 2% |
| 1304 | Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed | Baby Foods | 9.00 mg | 2% |
| 1305 | Mayonnaise, reduced fat, with olive oil | Fats and Oils | 9.00 mg | 2% |
| 1306 | Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing | Fats and Oils | 9.00 mg | 2% |
| 1307 | Celeriac, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 1308 | Watercress, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 1309 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 9.00 mg | 2% |
| 1310 | Cake, fruitcake, commercially prepared | Baked Products | 8.90 mg | 2% |
| 1311 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 8.90 mg | 2% |
| 1312 | Babyfood, banana with mixed berries, strained | Baby Foods | 8.90 mg | 2% |
| 1313 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 8.90 mg | 2% |
| 1314 | Peppers, serrano, raw | Vegetables and Vegetable Products | 8.90 mg | 2% |
| 1315 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 8.90 mg | 2% |
| 1316 | Cookies, gingersnaps | Baked Products | 8.80 mg | 2% |
| 1317 | Alcoholic beverage, beer, light, higher alcohol | Beverages | 8.80 mg | 2% |
| 1318 | Spices, poppy seed | Spices and Herbs | 8.80 mg | 2% |
| 1319 | Spices, nutmeg, ground | Spices and Herbs | 8.80 mg | 2% |
| 1320 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.80 mg | 2% |
| 1321 | Carrots, raw | Vegetables and Vegetable Products | 8.80 mg | 2% |
| 1322 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 8.80 mg | 2% |
| 1323 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.80 mg | 2% |
| 1324 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 8.80 mg | 2% |
| 1325 | Alcoholic beverage, beer, light | Beverages | 8.80 mg | 2% |
| 1326 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 8.70 mg | 2% |
| 1327 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1328 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1329 | Squash, winter, hubbard, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1330 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1331 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1332 | Squash, winter, hubbard, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1333 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1334 | Cereals ready-to-eat, QUAKER, Christmas Crunch | Breakfast Cereals | 8.60 mg | 2% |
| 1335 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 8.60 mg | 2% |
| 1336 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES | Breakfast Cereals | 8.60 mg | 2% |
| 1337 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 8.60 mg | 2% |
| 1338 | Tomatoes, green, raw | Vegetables and Vegetable Products | 8.60 mg | 2% |
| 1339 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.60 mg | 2% |
| 1340 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 8.60 mg | 2% |
| 1341 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 8.60 mg | 2% |
| 1342 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 8.60 mg | 2% |
| 1343 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 8.60 mg | 2% |
| 1344 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 8.60 mg | 2% |
| 1345 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.60 mg | 2% |
| 1346 | Tamarinds, raw | Fruits and Fruit Juices | 8.60 mg | 2% |
| 1347 | Blackberries, raw | Fruits and Fruit Juices | 8.50 mg | 2% |
| 1348 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 8.50 mg | 2% |
| 1349 | Babyfood, peaches, dices, toddler | Baby Foods | 8.50 mg | 2% |
| 1350 | Babyfood, fruit, peaches, junior | Baby Foods | 8.50 mg | 2% |
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