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 151–200 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Cauliflower, green, raw | Vegetables and Vegetable Products | 57.10 mg | 10% |
| 152 | Natto | Legumes and Legume Products | 57.00 mg | 10% |
| 153 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA | Baby Foods | 57.00 mg | 10% |
| 154 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 56.60 mg | 10% |
| 155 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 56.30 mg | 10% |
| 156 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 56.30 mg | 10% |
| 157 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 56.00 mg | 10% |
| 158 | Nuts, pine nuts, dried | Nut and Seed Products | 55.80 mg | 10% |
| 159 | ON THE BORDER, refried beans | Restaurant Foods | 55.70 mg | 10% |
| 160 | Restaurant, Mexican, refried beans | Restaurant Foods | 55.70 mg | 10% |
| 161 | Muffins, blueberry, toaster-type, toasted | Baked Products | 55.60 mg | 10% |
| 162 | Corn pudding, home prepared | Vegetables and Vegetable Products | 55.50 mg | 10% |
| 163 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 55.30 mg | 10% |
| 164 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 55.10 mg | 10% |
| 165 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 55.10 mg | 10% |
| 166 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 55.10 mg | 10% |
| 167 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 55.10 mg | 10% |
| 168 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 55.10 mg | 10% |
| 169 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 55.10 mg | 10% |
| 170 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 55.00 mg | 10% |
| 171 | Shallots, freeze-dried | Vegetables and Vegetable Products | 55.00 mg | 10% |
| 172 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 55.00 mg | 10% |
| 173 | Spices, basil, dried | Spices and Herbs | 54.90 mg | 10% |
| 174 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 54.90 mg | 10% |
| 175 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 54.30 mg | 10% |
| 176 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 54.20 mg | 10% |
| 177 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 54.20 mg | 10% |
| 178 | Snacks, potato chips, fat free, salted | Snacks | 54.10 mg | 10% |
| 179 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 53.90 mg | 10% |
| 180 | Potato chips, without salt, reduced fat | Snacks | 53.00 mg | 10% |
| 181 | Peanuts, all types, raw | Legumes and Legume Products | 52.50 mg | 10% |
| 182 | Nuts, almonds, blanched | Nut and Seed Products | 52.10 mg | 9% |
| 183 | Nuts, almonds | Nut and Seed Products | 52.10 mg | 9% |
| 184 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 52.10 mg | 9% |
| 185 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 52.10 mg | 9% |
| 186 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 52.10 mg | 9% |
| 187 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 52.10 mg | 9% |
| 188 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 52.10 mg | 9% |
| 189 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 52.10 mg | 9% |
| 190 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 52.10 mg | 9% |
| 191 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 52.00 mg | 9% |
| 192 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 52.00 mg | 9% |
| 193 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 52.00 mg | 9% |
| 194 | Muffins, corn, commercially prepared | Baked Products | 51.70 mg | 9% |
| 195 | Muffins, blueberry, toaster-type | Baked Products | 51.70 mg | 9% |
| 196 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 51.70 mg | 9% |
| 197 | Spices, paprika | Spices and Herbs | 51.50 mg | 9% |
| 198 | Spices, pepper, red or cayenne | Spices and Herbs | 51.50 mg | 9% |
| 199 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 51.20 mg | 9% |
| 200 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 51.10 mg | 9% |
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