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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | Vegetables and Vegetable Products | 4.50 mg | 1% |
| 1702 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 4.50 mg | 1% |
| 1703 | Alcoholic beverage, malt beer, hard lemonade | Beverages | 4.40 mg | 1% |
| 1704 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 4.40 mg | 1% |
| 1705 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 4.40 mg | 1% |
| 1706 | Onions, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.40 mg | 1% |
| 1707 | Onions, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.40 mg | 1% |
| 1708 | Onions, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.40 mg | 1% |
| 1709 | Onions, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.40 mg | 1% |
| 1710 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 4.40 mg | 1% |
| 1711 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 4.40 mg | 1% |
| 1712 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 4.40 mg | 1% |
| 1713 | Alcoholic beverage, wine, table, white | Beverages | 4.30 mg | 1% |
| 1714 | Onions, young green, tops only | Vegetables and Vegetable Products | 4.30 mg | 1% |
| 1715 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 4.30 mg | 1% |
| 1716 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 4.30 mg | 1% |
| 1717 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 4.30 mg | 1% |
| 1718 | Maraschino cherries, canned, drained | Fruits and Fruit Juices | 4.30 mg | 1% |
| 1719 | Figs, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 4.20 mg | 1% |
| 1720 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 4.20 mg | 1% |
| 1721 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 4.20 mg | 1% |
| 1722 | Candies, Tamarind | Sweets | 4.20 mg | 1% |
| 1723 | Jams, preserves, marmalade, reduced sugar | Sweets | 4.20 mg | 1% |
| 1724 | Guava sauce, cooked | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1725 | Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1726 | Cherries, sweet, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1727 | Cherries, sweet, canned, water pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1728 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1729 | Cookies, vanilla sandwich with creme filling | Baked Products | 4.10 mg | 1% |
| 1730 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1731 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 4.10 mg | 1% |
| 1732 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 4.10 mg | 1% |
| 1733 | Babyfood, fruit, bananas with tapioca, strained | Baby Foods | 4.10 mg | 1% |
| 1734 | Babyfood, juice, orange and apple and banana | Baby Foods | 4.10 mg | 1% |
| 1735 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1736 | Peaches, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1737 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1738 | Peaches, spiced, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1739 | Peaches, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1740 | Peaches, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1741 | Watermelon, raw | Fruits and Fruit Juices | 4.10 mg | 1% |
| 1742 | Babyfood, banana no tapioca, strained | Baby Foods | 4.10 mg | 1% |
| 1743 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% |
| 1744 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% |
| 1745 | Salad dressing, italian dressing, fat-free | Fats and Oils | 4.00 mg | 1% |
| 1746 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 4.00 mg | 1% |
| 1747 | Salad dressing, french dressing, fat-free | Fats and Oils | 4.00 mg | 1% |
| 1748 | Salad dressing, french dressing, reduced fat | Fats and Oils | 4.00 mg | 1% |
| 1749 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 4.00 mg | 1% |
| 1750 | Frozen novelties, ice type, lime | Sweets | 4.00 mg | 1% |
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