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 1701–1750 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 14.30 mg | 3% | CNF |
| 1702 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 14.30 mg | 3% | CNF |
| 1703 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 14.20 mg | 3% | USDA_SR |
| 1704 | Avocados, raw, California | Fruits and Fruit Juices | 14.20 mg | 3% | USDA_SR |
| 1705 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 14.20 mg | 3% | USDA_SR |
| 1706 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 14.20 mg | 3% | USDA_SR |
| 1707 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 14.20 mg | 3% | CNF |
| 1708 | Avocado, raw, california | Fruits and fruit juices | 14.20 mg | 3% | CNF |
| 1709 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 14.20 mg | 3% | CNF |
| 1710 | Rutabagas, raw | Vegetables and Vegetable Products | 14.10 mg | 3% | USDA_SR |
| 1711 | Dessert, frozen yogourt, chocolate | Sweets | 14.10 mg | 3% | CNF |
| 1712 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 14.10 mg | 3% | CNF |
| 1713 | Clementines, raw | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 1714 | Clementine, raw | Fruits and fruit juices | 14.00 mg | 3% | CNF |
| 1715 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 13.90 mg | 3% | USDA_SR |
| 1716 | Fast foods, french toast sticks | Fast Foods | 13.90 mg | 3% | USDA_SR |
| 1717 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 13.90 mg | 3% | USDA_SR |
| 1718 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 13.90 mg | 3% | USDA_SR |
| 1719 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 13.90 mg | 3% | USDA_SR |
| 1720 | Cookie, brownie, commercial, reduced fat | Baked Products | 13.90 mg | 3% | CNF |
| 1721 | Fast foods, breakfast, french toast sticks | Fast Foods | 13.90 mg | 3% | CNF |
| 1722 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 13.90 mg | 3% | CNF |
| 1723 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 13.90 mg | 3% | CNF |
| 1724 | Crackers, standard snack-type, regular, low salt | Baked Products | 13.80 mg | 3% | USDA_SR |
| 1725 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 13.80 mg | 3% | USDA_SR |
| 1726 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.80 mg | 3% | USDA_SR |
| 1727 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.80 mg | 3% | USDA_SR |
| 1728 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 13.80 mg | 3% | CNF |
| 1729 | Cracker, standard snack type, low sodium | Baked Products | 13.80 mg | 3% | CNF |
| 1730 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 13.80 mg | 3% | CNF |
| 1731 | Muffins, English, mixed-grain (includes granola) | Baked Products | 13.70 mg | 2% | USDA_SR |
| 1732 | Cookies, chocolate, made with rice cereal | Baked Products | 13.70 mg | 2% | USDA_SR |
| 1733 | Pancakes, plain, reduced fat | Baked Products | 13.70 mg | 2% | USDA_SR |
| 1734 | Muffins, English, whole-wheat | Baked Products | 13.70 mg | 2% | USDA_SR |
| 1735 | Muffins, English, wheat | Baked Products | 13.70 mg | 2% | USDA_SR |
| 1736 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 13.70 mg | 2% | USDA_SR |
| 1737 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 13.70 mg | 2% | USDA_SR |
| 1738 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 13.70 mg | 2% | USDA_SR |
| 1739 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 13.70 mg | 2% | USDA_SR |
| 1740 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 13.70 mg | 2% | USDA_SR |
| 1741 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 13.70 mg | 2% | USDA_SR |
| 1742 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 13.70 mg | 2% | CNF |
| 1743 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 13.70 mg | 2% | CNF |
| 1744 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 13.70 mg | 2% | CNF |
| 1745 | English muffin, whole wheat | Baked Products | 13.70 mg | 2% | CNF |
| 1746 | English muffin, wheat | Baked Products | 13.70 mg | 2% | CNF |
| 1747 | English muffin, multigrain (also granola) | Baked Products | 13.70 mg | 2% | CNF |
| 1748 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 13.70 mg | 2% | CNF |
| 1749 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 13.60 mg | 2% | USDA_SR |
| 1750 | Yambean (jicama), raw | Vegetables and Vegetable Products | 13.60 mg | 2% | USDA_SR |
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