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 1851–1900 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Focaccia, Italian flatbread, plain | Baked Products | 2.90 mg | 1% |
| 1852 | Apricots, raw | Fruits and Fruit Juices | 2.80 mg | 1% |
| 1853 | Pie fillings, apple, canned | Sweets | 2.80 mg | 1% |
| 1854 | Candies, sweet chocolate coated fondant | Sweets | 2.80 mg | 1% |
| 1855 | Apricots, canned, heavy syrup, drained | Fruits and Fruit Juices | 2.80 mg | 1% |
| 1856 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 2.70 mg | 0% |
| 1857 | Bread, cinnamon | Baked Products | 2.70 mg | 0% |
| 1858 | Sauce, worcestershire | Soups, Sauces, and Gravies | 2.70 mg | 0% |
| 1859 | Cherries, sweet, canned, pitted, heavy syrup, drained | Fruits and Fruit Juices | 2.70 mg | 0% |
| 1860 | Prune juice, canned | Fruits and Fruit Juices | 2.70 mg | 0% |
| 1861 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | Breakfast Cereals | 2.60 mg | 0% |
| 1862 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 2.60 mg | 0% |
| 1863 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 2.60 mg | 0% |
| 1864 | Beverages, coffee, brewed, prepared with tap water | Beverages | 2.60 mg | 0% |
| 1865 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | Breakfast Cereals | 2.60 mg | 0% |
| 1866 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 2.60 mg | 0% |
| 1867 | Salad dressing, italian dressing, commercial, regular | Fats and Oils | 2.60 mg | 0% |
| 1868 | Sandwich spread, meatless | Legumes and Legume Products | 2.60 mg | 0% |
| 1869 | Babyfood, juice, pear | Baby Foods | 2.60 mg | 0% |
| 1870 | Babyfood, juice, apple and peach | Baby Foods | 2.50 mg | 0% |
| 1871 | Babyfood, dessert, dutch apple, junior | Baby Foods | 2.50 mg | 0% |
| 1872 | Babyfood, dessert, dutch apple, strained | Baby Foods | 2.50 mg | 0% |
| 1873 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 2.50 mg | 0% |
| 1874 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 2.40 mg | 0% |
| 1875 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 2.40 mg | 0% |
| 1876 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 2.40 mg | 0% |
| 1877 | Salad dressing, caesar, fat-free | Fats and Oils | 2.40 mg | 0% |
| 1878 | Peach nectar, canned, with sucralose, without added ascorbic acid | Fruits and Fruit Juices | 2.40 mg | 0% |
| 1879 | Juice, apple and grape blend, with added ascorbic acid | Fruits and Fruit Juices | 2.40 mg | 0% |
| 1880 | Fruit cocktail, canned, heavy syrup, drained | Fruits and Fruit Juices | 2.40 mg | 0% |
| 1881 | Wasabi | Soups, Sauces, and Gravies | 2.30 mg | 0% |
| 1882 | Babyfood, apple-banana juice | Baby Foods | 2.30 mg | 0% |
| 1883 | Babyfood, fruit, pears, junior | Baby Foods | 2.30 mg | 0% |
| 1884 | Sugars, brown | Sweets | 2.30 mg | 0% |
| 1885 | Cereals ready-to-eat, RALSTON Corn Flakes | Breakfast Cereals | 2.20 mg | 0% |
| 1886 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 2.20 mg | 0% |
| 1887 | Babyfood, juice, fruit punch, with calcium | Baby Foods | 2.20 mg | 0% |
| 1888 | Guanabana nectar, canned | Fruits and Fruit Juices | 2.20 mg | 0% |
| 1889 | Candied fruit | Fruits and Fruit Juices | 2.20 mg | 0% |
| 1890 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 2.20 mg | 0% |
| 1891 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.10 mg | 0% |
| 1892 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.10 mg | 0% |
| 1893 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 2.10 mg | 0% |
| 1894 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 2.10 mg | 0% |
| 1895 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 2.10 mg | 0% |
| 1896 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 2.10 mg | 0% |
| 1897 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 2.10 mg | 0% |
| 1898 | Sugars, maple | Sweets | 2.10 mg | 0% |
| 1899 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 2.10 mg | 0% |
| 1900 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 2.10 mg | 0% |
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