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 2001–2050 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.50 mg | 0% |
| 2002 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.50 mg | 0% |
| 2003 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 0% |
| 2004 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 0% |
| 2005 | Mustard greens, raw | Vegetables and Vegetable Products | 0.50 mg | 0% |
| 2006 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.50 mg | 0% |
| 2007 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.50 mg | 0% |
| 2008 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 0% |
| 2009 | Kale, raw | Vegetables and Vegetable Products | 0.50 mg | 0% |
| 2010 | Beverages, tea, black, brewed, prepared with tap water, decaffeinated | Beverages | 0.40 mg | 0% |
| 2011 | Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink | Beverages | 0.40 mg | 0% |
| 2012 | Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice | Beverages | 0.40 mg | 0% |
| 2013 | Beverages, lemonade, frozen concentrate, pink, prepared with water | Beverages | 0.40 mg | 0% |
| 2014 | Beverages, tea, herb, other than chamomile, brewed | Beverages | 0.40 mg | 0% |
| 2015 | Beverages, tea, black, brewed, prepared with tap water | Beverages | 0.40 mg | 0% |
| 2016 | Lemonade, frozen concentrate, white, prepared with water | Beverages | 0.40 mg | 0% |
| 2017 | Beverages, carbonated, SPRITE, lemon-lime, without caffeine | Beverages | 0.40 mg | 0% |
| 2018 | Beverages, carbonated, lemon-lime soda, no caffeine | Beverages | 0.40 mg | 0% |
| 2019 | Beverages, tea, hibiscus, brewed | Beverages | 0.40 mg | 0% |
| 2020 | Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener | Beverages | 0.40 mg | 0% |
| 2021 | Beverages, OCEAN SPRAY, Cran Lemonade | Beverages | 0.40 mg | 0% |
| 2022 | Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink | Beverages | 0.40 mg | 0% |
| 2023 | Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled | Beverages | 0.40 mg | 0% |
| 2024 | Oil, almond | Fats and Oils | 0.40 mg | 0% |
| 2025 | Oil, walnut | Fats and Oils | 0.40 mg | 0% |
| 2026 | Jams and preserves, apricot | Sweets | 0.40 mg | 0% |
| 2027 | Beet greens, raw | Vegetables and Vegetable Products | 0.40 mg | 0% |
| 2028 | Cornstarch | Cereal Grains and Pasta | 0.40 mg | 0% |
| 2029 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 0% |
| 2030 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 0% |
| 2031 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.40 mg | 0% |
| 2032 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 0% |
| 2033 | Beverages, cranberry-apple juice drink, low calorie, with vitamin C added | Beverages | 0.40 mg | 0% |
| 2034 | Papad | Legumes and Legume Products | 0.40 mg | 0% |
| 2035 | Beverages, carbonated, cola, fast-food cola | Beverages | 0.30 mg | 0% |
| 2036 | Beverages, tea, instant, unsweetened, prepared with water | Beverages | 0.30 mg | 0% |
| 2037 | Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners | Beverages | 0.30 mg | 0% |
| 2038 | Beverages, carbonated, cola, regular | Beverages | 0.30 mg | 0% |
| 2039 | Beverages, carbonated, cola, without caffeine | Beverages | 0.30 mg | 0% |
| 2040 | Beverages, yellow green colored citrus soft drink with caffeine | Beverages | 0.30 mg | 0% |
| 2041 | Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor | Beverages | 0.30 mg | 0% |
| 2042 | Beverages, Energy drink, FULL THROTTLE | Beverages | 0.30 mg | 0% |
| 2043 | Beverages, Energy drink, AMP | Beverages | 0.30 mg | 0% |
| 2044 | Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts | Fats and Oils | 0.30 mg | 0% |
| 2045 | Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated) | Fats and Oils | 0.30 mg | 0% |
| 2046 | Beverages, grape juice drink, canned | Beverages | 0.30 mg | 0% |
| 2047 | Beverages, Energy drink, RED BULL | Beverages | 0.30 mg | 0% |
| 2048 | Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | Fats and Oils | 0.30 mg | 0% |
| 2049 | Beverages, Energy drink, VAULT, citrus flavor | Beverages | 0.30 mg | 0% |
| 2050 | Beverages, Energy drink, ROCKSTAR | Beverages | 0.30 mg | 0% |
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