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 2301–2350 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Squash, winter, hubbard, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% | USDA_SR |
| 2302 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% | USDA_SR |
| 2303 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 2304 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 2305 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 2306 | Beverage, bean | Legumes and Legume Products | 8.70 mg | 2% | CNF |
| 2307 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 8.70 mg | 2% | CNF |
| 2308 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 2309 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 2310 | Turnip, boiled, drained | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 2311 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 2312 | Cereals ready-to-eat, QUAKER, Christmas Crunch | Breakfast Cereals | 8.60 mg | 2% | USDA_SR |
| 2313 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 8.60 mg | 2% | USDA_SR |
| 2314 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES | Breakfast Cereals | 8.60 mg | 2% | USDA_SR |
| 2315 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 8.60 mg | 2% | USDA_SR |
| 2316 | Tomatoes, green, raw | Vegetables and Vegetable Products | 8.60 mg | 2% | USDA_SR |
| 2317 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.60 mg | 2% | USDA_SR |
| 2318 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 8.60 mg | 2% | USDA_SR |
| 2319 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 8.60 mg | 2% | USDA_SR |
| 2320 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 8.60 mg | 2% | USDA_SR |
| 2321 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 8.60 mg | 2% | USDA_SR |
| 2322 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 8.60 mg | 2% | USDA_SR |
| 2323 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.60 mg | 2% | USDA_SR |
| 2324 | Tamarinds, raw | Fruits and Fruit Juices | 8.60 mg | 2% | USDA_SR |
| 2325 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.60 mg | 2% | CNF |
| 2326 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 8.60 mg | 2% | CNF |
| 2327 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 8.60 mg | 2% | CNF |
| 2328 | Tomato, green, raw | Vegetables and Vegetable Products | 8.60 mg | 2% | CNF |
| 2329 | Tamarind, raw | Fruits and fruit juices | 8.60 mg | 2% | CNF |
| 2330 | Blackberries, raw | Fruits and Fruit Juices | 8.50 mg | 2% | USDA_SR |
| 2331 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 8.50 mg | 2% | USDA_SR |
| 2332 | Babyfood, peaches, dices, toddler | Baby Foods | 8.50 mg | 2% | USDA_SR |
| 2333 | Babyfood, fruit, peaches, junior | Baby Foods | 8.50 mg | 2% | USDA_SR |
| 2334 | Babyfood, fruit, peaches, strained | Baby Foods | 8.50 mg | 2% | USDA_SR |
| 2335 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 8.50 mg | 2% | USDA_SR |
| 2336 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 8.50 mg | 2% | USDA_SR |
| 2337 | Loganberries, frozen | Fruits and Fruit Juices | 8.50 mg | 2% | USDA_SR |
| 2338 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 8.50 mg | 2% | USDA_SR |
| 2339 | Mayonnaise, low sodium, low calorie or diet | Fats and Oils | 8.50 mg | 2% | USDA_SR |
| 2340 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 8.50 mg | 2% | USDA_SR |
| 2341 | Garlic bread, frozen | Baked Products | 8.50 mg | 2% | USDA_SR |
| 2342 | Lemon peel, raw | Fruits and Fruit Juices | 8.50 mg | 2% | USDA_SR |
| 2343 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 8.50 mg | 2% | CNF |
| 2344 | Bread, garlic | Baked Products | 8.50 mg | 2% | CNF |
| 2345 | Salad dressing, mayonnaise type, low sodium, reduced fat | Fats and Oils | 8.50 mg | 2% | CNF |
| 2346 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 8.50 mg | 2% | CNF |
| 2347 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 8.50 mg | 2% | CNF |
| 2348 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 8.50 mg | 2% | CNF |
| 2349 | Loganberry, frozen | Fruits and fruit juices | 8.50 mg | 2% | CNF |
| 2350 | Lemon peel, raw | Fruits and fruit juices | 8.50 mg | 2% | CNF |
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