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 2051–2100 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2051 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 10.90 mg | 2% | USDA_SR |
| 2052 | Radicchio, raw | Vegetables and Vegetable Products | 10.90 mg | 2% | USDA_SR |
| 2053 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 10.90 mg | 2% | CNF |
| 2054 | Radicchio, raw | Vegetables and Vegetable Products | 10.90 mg | 2% | CNF |
| 2055 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 10.80 mg | 2% | USDA_SR |
| 2056 | Crackers, matzo, plain | Baked Products | 10.80 mg | 2% | USDA_SR |
| 2057 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 10.80 mg | 2% | USDA_SR |
| 2058 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 10.80 mg | 2% | USDA_SR |
| 2059 | Rye flour, light | Cereal Grains and Pasta | 10.80 mg | 2% | USDA_SR |
| 2060 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.80 mg | 2% | USDA_SR |
| 2061 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 10.80 mg | 2% | USDA_SR |
| 2062 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.80 mg | 2% | USDA_SR |
| 2063 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 10.80 mg | 2% | CNF |
| 2064 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 10.80 mg | 2% | CNF |
| 2065 | Grains, rye flour, light | Cereals, Grains and Pasta | 10.80 mg | 2% | CNF |
| 2066 | Cracker, matzo, plain | Baked Products | 10.80 mg | 2% | CNF |
| 2067 | Cookie, sugar, commercial | Baked Products | 10.80 mg | 2% | CNF |
| 2068 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 10.80 mg | 2% | CNF |
| 2069 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 10.80 mg | 2% | CNF |
| 2070 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 10.70 mg | 2% | USDA_FF |
| 2071 | Cake, gingerbread, dry mix | Baked Products | 10.70 mg | 2% | USDA_SR |
| 2072 | Zwieback | Baby Foods | 10.70 mg | 2% | USDA_SR |
| 2073 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 10.70 mg | 2% | USDA_SR |
| 2074 | Cabbage, raw | Vegetables and Vegetable Products | 10.70 mg | 2% | USDA_SR |
| 2075 | Babyfood, dessert, banana pudding, strained | Baby Foods | 10.70 mg | 2% | USDA_SR |
| 2076 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 10.70 mg | 2% | USDA_SR |
| 2077 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 10.70 mg | 2% | CNF |
| 2078 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 10.70 mg | 2% | CNF |
| 2079 | Cake mix, gingerbread, dry, unprepared | Baked Products | 10.70 mg | 2% | CNF |
| 2080 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 10.70 mg | 2% | CNF |
| 2081 | Cabbage, raw | Vegetables and Vegetable Products | 10.70 mg | 2% | CNF |
| 2082 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 10.60 mg | 2% | USDA_SR |
| 2083 | Currants, zante, dried | Fruits and Fruit Juices | 10.60 mg | 2% | USDA_SR |
| 2084 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA | Baby Foods | 10.60 mg | 2% | USDA_SR |
| 2085 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 10.60 mg | 2% | USDA_SR |
| 2086 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 10.60 mg | 2% | USDA_SR |
| 2087 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 10.60 mg | 2% | CNF |
| 2088 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 10.60 mg | 2% | CNF |
| 2089 | Cookies, sugar, refrigerated dough, baked | Baked Products | 10.50 mg | 2% | USDA_SR |
| 2090 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 10.50 mg | 2% | USDA_SR |
| 2091 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 10.50 mg | 2% | USDA_SR |
| 2092 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.50 mg | 2% | USDA_SR |
| 2093 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 10.50 mg | 2% | USDA_SR |
| 2094 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 10.50 mg | 2% | USDA_SR |
| 2095 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.50 mg | 2% | USDA_SR |
| 2096 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 10.50 mg | 2% | CNF |
| 2097 | Bread, french or vienna, whole wheat | Baked Products | 10.40 mg | 2% | USDA_SR |
| 2098 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 10.40 mg | 2% | USDA_SR |
| 2099 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 10.40 mg | 2% | USDA_SR |
| 2100 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 10.40 mg | 2% | USDA_SR |
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