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 1351–1400 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 18.20 mg | 3% | USDA_SR |
| 1352 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% | USDA_SR |
| 1353 | Corn bran, crude | Cereal Grains and Pasta | 18.10 mg | 3% | USDA_SR |
| 1354 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.10 mg | 3% | USDA_SR |
| 1355 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.10 mg | 3% | USDA_SR |
| 1356 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% | USDA_SR |
| 1357 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 18.10 mg | 3% | USDA_SR |
| 1358 | Snacks, tortilla chips, unsalted, white corn | Snacks | 18.10 mg | 3% | USDA_SR |
| 1359 | Snacks, oriental mix, rice-based | Snacks | 18.10 mg | 3% | USDA_SR |
| 1360 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% | CNF |
| 1361 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% | CNF |
| 1362 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 18.10 mg | 3% | CNF |
| 1363 | Snacks, tortilla chips, unsalted | Snacks | 18.10 mg | 3% | CNF |
| 1364 | Grains, corn bran, crude | Cereals, Grains and Pasta | 18.10 mg | 3% | CNF |
| 1365 | Snacks, oriental mix, rice-based | Snacks | 18.10 mg | 3% | CNF |
| 1366 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 18.10 mg | 3% | CNF |
| 1367 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 18.10 mg | 3% | CNF |
| 1368 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 18.00 mg | 3% | USDA_SR |
| 1369 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 18.00 mg | 3% | USDA_SR |
| 1370 | Babyfood, cereal, rice, dry fortified | Baby Foods | 18.00 mg | 3% | USDA_SR |
| 1371 | Chard, swiss, raw | Vegetables and Vegetable Products | 18.00 mg | 3% | USDA_SR |
| 1372 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 18.00 mg | 3% | USDA_SR |
| 1373 | Chard, swiss, raw | Vegetables and Vegetable Products | 18.00 mg | 3% | CNF |
| 1374 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 17.90 mg | 3% | USDA_SR |
| 1375 | Pie, chocolate creme, commercially prepared | Baked Products | 17.90 mg | 3% | USDA_SR |
| 1376 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 17.90 mg | 3% | USDA_SR |
| 1377 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 17.90 mg | 3% | CNF |
| 1378 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 17.80 mg | 3% | USDA_SR |
| 1379 | Snacks, bagel chips, plain | Snacks | 17.80 mg | 3% | USDA_SR |
| 1380 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 17.80 mg | 3% | USDA_SR |
| 1381 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 17.80 mg | 3% | USDA_SR |
| 1382 | Snacks, bagel chips | Snacks | 17.80 mg | 3% | CNF |
| 1383 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 17.80 mg | 3% | CNF |
| 1384 | Pretzels, soft, unsalted | Snacks | 17.70 mg | 3% | USDA_SR |
| 1385 | Pretzels, soft | Snacks | 17.70 mg | 3% | USDA_SR |
| 1386 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 17.70 mg | 3% | USDA_SR |
| 1387 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 17.70 mg | 3% | CNF |
| 1388 | Snacks, pretzels, soft, unsalted | Snacks | 17.70 mg | 3% | CNF |
| 1389 | Snacks, pretzels, soft | Snacks | 17.70 mg | 3% | CNF |
| 1390 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 17.60 mg | 3% | USDA_SR |
| 1391 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 17.60 mg | 3% | USDA_SR |
| 1392 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 17.60 mg | 3% | USDA_SR |
| 1393 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 17.60 mg | 3% | USDA_SR |
| 1394 | Chocolate-flavored hazelnut spread | Sweets | 17.60 mg | 3% | USDA_SR |
| 1395 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 17.60 mg | 3% | CNF |
| 1396 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 17.60 mg | 3% | CNF |
| 1397 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 17.60 mg | 3% | CNF |
| 1398 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 17.60 mg | 3% | CNF |
| 1399 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 17.50 mg | 3% | USDA_SR |
| 1400 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 17.50 mg | 3% | USDA_SR |
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