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 1451–1500 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1451 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 16.60 mg | 3% | USDA_SR |
| 1452 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 16.60 mg | 3% | USDA_SR |
| 1453 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 16.60 mg | 3% | CNF |
| 1454 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 16.60 mg | 3% | CNF |
| 1455 | Snacks, popcorn, microwave, low fat | Snacks | 16.50 mg | 3% | USDA_SR |
| 1456 | Yam, raw | Vegetables and Vegetable Products | 16.50 mg | 3% | USDA_SR |
| 1457 | Candies, bars, Mars | Sweets | 16.50 mg | 3% | CNF |
| 1458 | Yam, raw | Vegetables and Vegetable Products | 16.50 mg | 3% | CNF |
| 1459 | Bagels, cinnamon-raisin, toasted | Baked Products | 16.40 mg | 3% | USDA_SR |
| 1460 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 16.40 mg | 3% | USDA_SR |
| 1461 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 16.40 mg | 3% | USDA_SR |
| 1462 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 16.40 mg | 3% | CNF |
| 1463 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 16.40 mg | 3% | CNF |
| 1464 | Bagel, cinnamon-raisin, toasted | Baked Products | 16.40 mg | 3% | CNF |
| 1465 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 16.40 mg | 3% | CNF |
| 1466 | Cookies, sugar wafer, chocolate-covered | Baked Products | 16.30 mg | 3% | USDA_SR |
| 1467 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 16.30 mg | 3% | USDA_SR |
| 1468 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 16.30 mg | 3% | USDA_SR |
| 1469 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 16.30 mg | 3% | CNF |
| 1470 | Bread, wheat, sprouted, toasted | Baked Products | 16.20 mg | 3% | USDA_SR |
| 1471 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1472 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1473 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1474 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1475 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1476 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1477 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1478 | Bread, rye, toasted | Baked Products | 16.20 mg | 3% | CNF |
| 1479 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1480 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1481 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1482 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1483 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 16.10 mg | 3% | USDA_SR |
| 1484 | Bread, rye, toasted | Baked Products | 16.10 mg | 3% | USDA_SR |
| 1485 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 16.10 mg | 3% | USDA_SR |
| 1486 | Bread, oat bran, toasted | Baked Products | 16.10 mg | 3% | USDA_SR |
| 1487 | Bagels, multigrain | Baked Products | 16.10 mg | 3% | USDA_SR |
| 1488 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 16.10 mg | 3% | USDA_SR |
| 1489 | Bread, italian, toasted | Baked Products | 16.10 mg | 3% | CNF |
| 1490 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 16.10 mg | 3% | CNF |
| 1491 | Bread, white, commercial, toasted | Baked Products | 16.10 mg | 3% | CNF |
| 1492 | Bread, pumpernickel, toasted | Baked Products | 16.10 mg | 3% | CNF |
| 1493 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 16.00 mg | 3% | USDA_SR |
| 1494 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 16.00 mg | 3% | USDA_SR |
| 1495 | Bread, white, commercially prepared, toasted | Baked Products | 16.00 mg | 3% | USDA_SR |
| 1496 | Salad dressing, thousand island dressing, reduced fat | Fats and Oils | 16.00 mg | 3% | USDA_SR |
| 1497 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 16.00 mg | 3% | USDA_SR |
| 1498 | Asparagus, raw | Vegetables and Vegetable Products | 16.00 mg | 3% | USDA_SR |
| 1499 | Snacks, popcorn, oil-popped, unsalted | Snacks | 16.00 mg | 3% | CNF |
| 1500 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 16.00 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.