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 1401–1450 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1401 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 17.50 mg | 3% | CNF |
| 1402 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 17.50 mg | 3% | CNF |
| 1403 | Strudel, apple | Baked Products | 17.40 mg | 3% | USDA_SR |
| 1404 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 17.40 mg | 3% | USDA_SR |
| 1405 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.40 mg | 3% | USDA_SR |
| 1406 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 17.40 mg | 3% | USDA_SR |
| 1407 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 17.40 mg | 3% | USDA_SR |
| 1408 | Salad dressing, caesar, low calorie | Fats and Oils | 17.40 mg | 3% | USDA_SR |
| 1409 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 17.40 mg | 3% | USDA_SR |
| 1410 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 17.40 mg | 3% | CNF |
| 1411 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 17.40 mg | 3% | CNF |
| 1412 | Salad dressing, caesar, low Calorie | Fats and Oils | 17.40 mg | 3% | CNF |
| 1413 | Strudel, apple | Baked Products | 17.40 mg | 3% | CNF |
| 1414 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 17.40 mg | 3% | CNF |
| 1415 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 17.40 mg | 3% | CNF |
| 1416 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 17.40 mg | 3% | CNF |
| 1417 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 17.30 mg | 3% | USDA_SR |
| 1418 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | USDA_SR |
| 1419 | Taro, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | USDA_SR |
| 1420 | Mushrooms, white, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | USDA_SR |
| 1421 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 17.30 mg | 3% | USDA_SR |
| 1422 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 17.30 mg | 3% | CNF |
| 1423 | Mushroom, white, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | CNF |
| 1424 | Taro, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | CNF |
| 1425 | Cabbage, red, raw | Vegetables and Vegetable Products | 17.10 mg | 3% | USDA_SR |
| 1426 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 17.10 mg | 3% | USDA_SR |
| 1427 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 17.10 mg | 3% | CNF |
| 1428 | Cabbage, red, raw | Vegetables and Vegetable Products | 17.10 mg | 3% | CNF |
| 1429 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 17.00 mg | 3% | USDA_SR |
| 1430 | Snacks, sesame sticks, wheat-based, salted | Snacks | 17.00 mg | 3% | USDA_SR |
| 1431 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 17.00 mg | 3% | USDA_SR |
| 1432 | Snacks, sesame sticks, wheat-based, salted | Snacks | 17.00 mg | 3% | CNF |
| 1433 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.90 mg | 3% | USDA_SR |
| 1434 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.90 mg | 3% | USDA_SR |
| 1435 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.90 mg | 3% | USDA_SR |
| 1436 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.90 mg | 3% | USDA_SR |
| 1437 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 16.90 mg | 3% | CNF |
| 1438 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 16.90 mg | 3% | CNF |
| 1439 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 16.80 mg | 3% | USDA_SR |
| 1440 | Endive, raw | Vegetables and Vegetable Products | 16.80 mg | 3% | USDA_SR |
| 1441 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 16.80 mg | 3% | CNF |
| 1442 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 16.80 mg | 3% | CNF |
| 1443 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 16.80 mg | 3% | CNF |
| 1444 | Poi | Vegetables and Vegetable Products | 16.70 mg | 3% | USDA_SR |
| 1445 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 16.70 mg | 3% | USDA_SR |
| 1446 | Candies, sesame crunch | Sweets | 16.70 mg | 3% | USDA_SR |
| 1447 | Granola bar, chewy, chocolate chip | Baked Products | 16.70 mg | 3% | CNF |
| 1448 | Candies, sesame crunch (crisp) | Sweets | 16.70 mg | 3% | CNF |
| 1449 | Poi | Vegetables and Vegetable Products | 16.70 mg | 3% | CNF |
| 1450 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 16.60 mg | 3% | USDA_SR |
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