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 2201–2250 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.70 mg | 2% | USDA_SR |
| 2202 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 9.70 mg | 2% | USDA_SR |
| 2203 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.70 mg | 2% | USDA_SR |
| 2204 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 9.70 mg | 2% | CNF |
| 2205 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 9.70 mg | 2% | CNF |
| 2206 | Crackers, standard snack-type, regular | Baked Products | 9.60 mg | 2% | USDA_SR |
| 2207 | Bagels, whole grain white | Baked Products | 9.60 mg | 2% | USDA_SR |
| 2208 | Cracker, standard snack-type | Baked Products | 9.60 mg | 2% | CNF |
| 2209 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | Breakfast Cereals | 9.50 mg | 2% | USDA_SR |
| 2210 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 9.50 mg | 2% | USDA_SR |
| 2211 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 9.50 mg | 2% | USDA_SR |
| 2212 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 9.50 mg | 2% | USDA_SR |
| 2213 | Puddings, chocolate, ready-to-eat | Sweets | 9.50 mg | 2% | USDA_SR |
| 2214 | Raspberry, wild, raw | Fruits and fruit juices | 9.50 mg | 2% | CNF |
| 2215 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 9.50 mg | 2% | CNF |
| 2216 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 9.50 mg | 2% | CNF |
| 2217 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 9.50 mg | 2% | CNF |
| 2218 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.40 mg | 2% | USDA_SR |
| 2219 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.40 mg | 2% | USDA_SR |
| 2220 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.40 mg | 2% | USDA_SR |
| 2221 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.40 mg | 2% | USDA_SR |
| 2222 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.40 mg | 2% | USDA_SR |
| 2223 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.40 mg | 2% | USDA_SR |
| 2224 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 9.40 mg | 2% | USDA_SR |
| 2225 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 2226 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 2227 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 2228 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 2229 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 2230 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 2231 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.30 mg | 2% | USDA_SR |
| 2232 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 9.30 mg | 2% | CNF |
| 2233 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 9.30 mg | 2% | CNF |
| 2234 | Cookie, sugar, refrigerated dough, baked | Baked Products | 9.30 mg | 2% | CNF |
| 2235 | Chayote, fruit, raw | Vegetables and Vegetable Products | 9.20 mg | 2% | USDA_SR |
| 2236 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 9.20 mg | 2% | USDA_SR |
| 2237 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 9.20 mg | 2% | USDA_SR |
| 2238 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 9.20 mg | 2% | USDA_SR |
| 2239 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 9.20 mg | 2% | CNF |
| 2240 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 9.20 mg | 2% | CNF |
| 2241 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 9.20 mg | 2% | CNF |
| 2242 | Chayote, fruit, raw | Vegetables and Vegetable Products | 9.20 mg | 2% | CNF |
| 2243 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 9.10 mg | 2% | USDA_SR |
| 2244 | Snacks, pita chips, salted | Snacks | 9.10 mg | 2% | USDA_SR |
| 2245 | Cookies, coconut macaroon | Baked Products | 9.10 mg | 2% | USDA_SR |
| 2246 | ON THE BORDER, Mexican rice | Restaurant Foods | 9.10 mg | 2% | USDA_SR |
| 2247 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 9.10 mg | 2% | USDA_SR |
| 2248 | Restaurant, Mexican, spanish rice | Restaurant Foods | 9.10 mg | 2% | USDA_SR |
| 2249 | Rice, Spanish rice | Mixed Dishes | 9.10 mg | 2% | CNF |
| 2250 | Cookie, coconut macaroon | Baked Products | 9.10 mg | 2% | CNF |
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