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 1951–2000 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 1.30 mg | 0% |
| 1952 | Tamarind nectar, canned | Fruits and Fruit Juices | 1.30 mg | 0% |
| 1953 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 1.20 mg | 0% |
| 1954 | Soup, onion, dry, mix, prepared with water | Soups, Sauces, and Gravies | 1.20 mg | 0% |
| 1955 | Cookies, sugar wafers with creme filling, regular | Baked Products | 1.20 mg | 0% |
| 1956 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 1.20 mg | 0% |
| 1957 | Babyfood, fruit, apricot with tapioca, junior | Baby Foods | 1.20 mg | 0% |
| 1958 | Tapioca, pearl, dry | Cereal Grains and Pasta | 1.20 mg | 0% |
| 1959 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 1.10 mg | 0% |
| 1960 | Cranberry juice cocktail, bottled | Beverages | 1.10 mg | 0% |
| 1961 | Babyfood, dessert, peach cobbler, junior | Baby Foods | 1.10 mg | 0% |
| 1962 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 1.10 mg | 0% |
| 1963 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained | Baby Foods | 1.10 mg | 0% |
| 1964 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 1.10 mg | 0% |
| 1965 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 1.10 mg | 0% |
| 1966 | Nuts, coconut water (liquid from coconuts) | Nut and Seed Products | 1.10 mg | 0% |
| 1967 | Puddings, vanilla, dry mix, instant | Sweets | 1.10 mg | 0% |
| 1968 | Guava nectar, with sucralose, canned | Fruits and Fruit Juices | 1.10 mg | 0% |
| 1969 | Puddings, all flavors except chocolate, low calorie, instant, dry mix | Sweets | 1.10 mg | 0% |
| 1970 | Guava nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 1.10 mg | 0% |
| 1971 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 1.00 mg | 0% |
| 1972 | Beverages, coffee, brewed, prepared with tap water, decaffeinated | Beverages | 1.00 mg | 0% |
| 1973 | Apricot nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 1.00 mg | 0% |
| 1974 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 1.00 mg | 0% |
| 1975 | Cookies, shortbread, commercially prepared, plain | Baked Products | 0.90 mg | 0% |
| 1976 | Beverages, Whiskey sour mix, bottled | Beverages | 0.90 mg | 0% |
| 1977 | Sauce, enchilada, red, mild, ready to serve | Soups, Sauces, and Gravies | 0.90 mg | 0% |
| 1978 | Syrup, NESTLE, chocolate | Sweets | 0.90 mg | 0% |
| 1979 | Alcoholic beverage, liqueur, coffee, 53 proof | Beverages | 0.80 mg | 0% |
| 1980 | Fast food, biscuit | Fast Foods | 0.80 mg | 0% |
| 1981 | Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup | Sweets | 0.80 mg | 0% |
| 1982 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.80 mg | 0% |
| 1983 | Beverages, cranberry-apple juice drink, bottled | Beverages | 0.70 mg | 0% |
| 1984 | Salad dressing, mayonnaise, imitation, soybean without cholesterol | Fats and Oils | 0.70 mg | 0% |
| 1985 | Beverages, coffee, instant, with whitener, reduced calorie | Beverages | 0.70 mg | 0% |
| 1986 | Mayonnaise dressing, no cholesterol | Fats and Oils | 0.70 mg | 0% |
| 1987 | Salad Dressing, mayonnaise-like, fat-free | Fats and Oils | 0.70 mg | 0% |
| 1988 | Beverages, carbonated, orange | Beverages | 0.60 mg | 0% |
| 1989 | Beverages, orange breakfast drink, ready-to-drink, with added nutrients | Beverages | 0.50 mg | 0% |
| 1990 | Beverages, orange drink, canned, with added vitamin C | Beverages | 0.50 mg | 0% |
| 1991 | Limeade, frozen concentrate, prepared with water | Beverages | 0.50 mg | 0% |
| 1992 | Beverages, fruit juice drink, reduced sugar, with vitamin E added | Beverages | 0.50 mg | 0% |
| 1993 | Beverages, Fruit punch drink, with added nutrients, canned | Beverages | 0.50 mg | 0% |
| 1994 | Beverages, pineapple and orange juice drink, canned | Beverages | 0.50 mg | 0% |
| 1995 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 0.50 mg | 0% |
| 1996 | Beverages, orange and apricot juice drink, canned | Beverages | 0.50 mg | 0% |
| 1997 | Beverages, MINUTE MAID, Lemonada, Limeade | Beverages | 0.50 mg | 0% |
| 1998 | Beverages, fruit punch drink, without added nutrients, canned | Beverages | 0.50 mg | 0% |
| 1999 | Beverages, The COCA-COLA company, Minute Maid, Lemonade | Beverages | 0.50 mg | 0% |
| 2000 | Beverages, Lemonade fruit juice drink light, fortified with vitamin E and C | Beverages | 0.50 mg | 0% |
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