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 2101–2124 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Oil, corn, industrial and retail, all purpose salad or cooking | Fats and Oils | 0.20 mg | 0% |
| 2102 | Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) | Fats and Oils | 0.20 mg | 0% |
| 2103 | Oil, sunflower, linoleic, (approx. 65%) | Fats and Oils | 0.20 mg | 0% |
| 2104 | Oil, cottonseed, salad or cooking | Fats and Oils | 0.20 mg | 0% |
| 2105 | Oil, sesame, salad or cooking | Fats and Oils | 0.20 mg | 0% |
| 2106 | Oil, soybean, salad or cooking, (partially hydrogenated) | Fats and Oils | 0.20 mg | 0% |
| 2107 | Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated) | Fats and Oils | 0.20 mg | 0% |
| 2108 | Oil, corn and canola | Fats and Oils | 0.20 mg | 0% |
| 2109 | Fruit syrup | Sweets | 0.20 mg | 0% |
| 2110 | Oil, corn, peanut, and olive | Fats and Oils | 0.20 mg | 0% |
| 2111 | Oil, flaxseed, cold pressed | Fats and Oils | 0.20 mg | 0% |
| 2112 | Strawberry-flavor beverage mix, powder | Beverages | 0.10 mg | 0% |
| 2113 | Beverages, lemonade-flavor drink, powder | Beverages | 0.10 mg | 0% |
| 2114 | Beverages, Lemonade, powder | Beverages | 0.10 mg | 0% |
| 2115 | Beverages, orange-flavor drink, breakfast type, powder | Beverages | 0.10 mg | 0% |
| 2116 | Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium | Beverages | 0.10 mg | 0% |
| 2117 | Salad dressing, home recipe, vinegar and oil | Fats and Oils | 0.10 mg | 0% |
| 2118 | Oil, peanut, salad or cooking | Fats and Oils | 0.10 mg | 0% |
| 2119 | Salad dressing, sweet and sour | Fats and Oils | 0.10 mg | 0% |
| 2120 | Syrups, table blends, pancake, reduced-calorie | Sweets | 0.10 mg | 0% |
| 2121 | Candies, marshmallows | Sweets | 0.10 mg | 0% |
| 2122 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 0.10 mg | 0% |
| 2123 | Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame | Beverages | 0.10 mg | 0% |
| 2124 | Oil, bearded seal (Oogruk) (Alaska Native) | American Indian/Alaska Native Foods | 0.10 mg | 0% |
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