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 151–200 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 151 | Soybean, fermented products, miso | Legumes and Legume Products | 72.20 mg | 13% | CNF |
| 152 | Carrot, dehydrated | Vegetables and Vegetable Products | 72.10 mg | 13% | USDA_SR |
| 153 | Carrot, dehydrated | Vegetables and Vegetable Products | 72.10 mg | 13% | CNF |
| 154 | Chicken, meatless | Legumes and Legume Products | 71.60 mg | 13% | USDA_SR |
| 155 | Meatless, chicken | Legumes and Legume Products | 71.60 mg | 13% | CNF |
| 156 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 71.40 mg | 13% | USDA_SR |
| 157 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 71.40 mg | 13% | USDA_SR |
| 158 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 71.40 mg | 13% | CNF |
| 159 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 71.40 mg | 13% | CNF |
| 160 | Quinoa, uncooked | Cereal Grains and Pasta | 70.20 mg | 13% | USDA_SR |
| 161 | Grains, quinoa, dry | Cereals, Grains and Pasta | 70.20 mg | 13% | CNF |
| 162 | Amaranth grain, uncooked | Cereal Grains and Pasta | 69.80 mg | 13% | USDA_SR |
| 163 | Grains, amaranth, raw | Cereals, Grains and Pasta | 69.80 mg | 13% | CNF |
| 164 | Sausage, meatless | Legumes and Legume Products | 69.70 mg | 13% | USDA_SR |
| 165 | Meatless, sausage | Legumes and Legume Products | 69.70 mg | 13% | CNF |
| 166 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 68.40 mg | 12% | USDA_SR |
| 167 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 68.00 mg | 12% | CNF |
| 168 | Spices, garlic powder | Spices and Herbs | 67.50 mg | 12% | USDA_SR |
| 169 | Spices, garlic powder | Spices and Herbs | 67.50 mg | 12% | CNF |
| 170 | Peanut spread, reduced sugar | Legumes and Legume Products | 67.40 mg | 12% | USDA_SR |
| 171 | Peanut butter, lower sugar | Legumes and Legume Products | 67.40 mg | 12% | CNF |
| 172 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 67.20 mg | 12% | USDA_SR |
| 173 | Beans, pink, raw | Legumes and Legume Products | 67.20 mg | 12% | CNF |
| 174 | Spices, chili powder | Spices and Herbs | 66.50 mg | 12% | USDA_SR |
| 175 | Spices, chili powder | Spices and Herbs | 66.50 mg | 12% | CNF |
| 176 | Beverages, tea, instant, lemon, unsweetened | Beverages | 66.40 mg | 12% | USDA_SR |
| 177 | Beans, black, mature seeds, raw | Legumes and Legume Products | 66.40 mg | 12% | USDA_SR |
| 178 | Beans, black, mature seeds, raw | Legumes and Legume Products | 66.40 mg | 12% | CNF |
| 179 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 66.40 mg | 12% | CNF |
| 180 | Beans, white, mature seeds, raw | Legumes and Legume Products | 66.20 mg | 12% | USDA_SR |
| 181 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 66.20 mg | 12% | USDA_SR |
| 182 | Beans, white, raw | Legumes and Legume Products | 66.20 mg | 12% | CNF |
| 183 | Beans, pinto, raw | Legumes and Legume Products | 66.20 mg | 12% | CNF |
| 184 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 66.00 mg | 12% | USDA_SR |
| 185 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 66.00 mg | 12% | CNF |
| 186 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 65.90 mg | 12% | USDA_SR |
| 187 | Beans, kidney, dark red, raw | Legumes and Legume Products | 65.90 mg | 12% | CNF |
| 188 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 65.70 mg | 12% | USDA_SR |
| 189 | Yeast extract spread | Vegetables and Vegetable Products | 65.10 mg | 12% | USDA_SR |
| 190 | Yeast extract spread | Vegetables and Vegetable Products | 65.10 mg | 12% | CNF |
| 191 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 64.60 mg | 12% | USDA_SR |
| 192 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 64.60 mg | 12% | USDA_SR |
| 193 | Peanuts, all types, dry roasted | Legumes and Legume Products | 64.60 mg | 12% | CNF |
| 194 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 64.60 mg | 12% | CNF |
| 195 | Spices, curry powder | Spices and Herbs | 64.20 mg | 12% | USDA_SR |
| 196 | Spices, curry powder | Spices and Herbs | 64.20 mg | 12% | CNF |
| 197 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 64.00 mg | 12% | USDA_SR |
| 198 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 64.00 mg | 12% | USDA_SR |
| 199 | Peanut butter, reduced sodium | Legumes and Legume Products | 63.50 mg | 12% | USDA_SR |
| 200 | Peanut butter, reduced sodium | Legumes and Legume Products | 63.50 mg | 12% | 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.