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 2351–2400 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2351 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 8.50 mg | 2% | CNF |
| 2352 | Tart, breakfast, low fat | Baked Products | 8.40 mg | 2% | USDA_SR |
| 2353 | Cookies, molasses | Baked Products | 8.40 mg | 2% | USDA_SR |
| 2354 | BURGER KING, Onion Rings | Fast Foods | 8.40 mg | 2% | USDA_SR |
| 2355 | Fast foods, onion rings, breaded and fried | Fast Foods | 8.40 mg | 2% | USDA_SR |
| 2356 | Oranges, raw, Florida | Fruits and Fruit Juices | 8.40 mg | 2% | USDA_SR |
| 2357 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 8.40 mg | 2% | USDA_SR |
| 2358 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 8.40 mg | 2% | USDA_SR |
| 2359 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 8.40 mg | 2% | USDA_SR |
| 2360 | Kumquats, raw | Fruits and Fruit Juices | 8.40 mg | 2% | USDA_SR |
| 2361 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 8.40 mg | 2% | USDA_SR |
| 2362 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 8.40 mg | 2% | CNF |
| 2363 | Breakfast tart, low fat | Baked Products | 8.40 mg | 2% | CNF |
| 2364 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 8.40 mg | 2% | CNF |
| 2365 | Cookie, molasses | Baked Products | 8.40 mg | 2% | CNF |
| 2366 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 8.40 mg | 2% | CNF |
| 2367 | Orange, all commercial varieties, raw | Fruits and fruit juices | 8.40 mg | 2% | CNF |
| 2368 | Kumquat, raw | Fruits and fruit juices | 8.40 mg | 2% | CNF |
| 2369 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 8.30 mg | 2% | USDA_SR |
| 2370 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 8.30 mg | 2% | USDA_SR |
| 2371 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 8.30 mg | 2% | USDA_SR |
| 2372 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 8.30 mg | 2% | USDA_SR |
| 2373 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 8.20 mg | 1% | USDA_SR |
| 2374 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed | Baby Foods | 8.20 mg | 1% | USDA_SR |
| 2375 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 8.20 mg | 1% | USDA_SR |
| 2376 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 8.20 mg | 1% | USDA_SR |
| 2377 | Restaurant, family style, coleslaw | Restaurant Foods | 8.20 mg | 1% | USDA_SR |
| 2378 | Pumpkin, raw | Vegetables and Vegetable Products | 8.20 mg | 1% | USDA_SR |
| 2379 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 8.20 mg | 1% | USDA_SR |
| 2380 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 8.20 mg | 1% | CNF |
| 2381 | Pumpkin, raw | Vegetables and Vegetable Products | 8.20 mg | 1% | CNF |
| 2382 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.20 mg | 1% | CNF |
| 2383 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 8.10 mg | 1% | USDA_SR |
| 2384 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 8.10 mg | 1% | USDA_SR |
| 2385 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 8.10 mg | 1% | USDA_SR |
| 2386 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 8.10 mg | 1% | USDA_SR |
| 2387 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 8.10 mg | 1% | USDA_SR |
| 2388 | Bread, white wheat | Baked Products | 8.10 mg | 1% | USDA_SR |
| 2389 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 8.10 mg | 1% | CNF |
| 2390 | Bread, white, commercial, with added fibre | Baked Products | 8.10 mg | 1% | CNF |
| 2391 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 8.10 mg | 1% | CNF |
| 2392 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 8.10 mg | 1% | CNF |
| 2393 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed | Baby Foods | 8.00 mg | 1% | USDA_SR |
| 2394 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 8.00 mg | 1% | USDA_SR |
| 2395 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, ready-to-feed | Baby Foods | 8.00 mg | 1% | USDA_SR |
| 2396 | Babyfood, vegetables, carrots, junior | Baby Foods | 8.00 mg | 1% | USDA_SR |
| 2397 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mg | 1% | USDA_SR |
| 2398 | Bread, french or vienna (includes sourdough) | Baked Products | 8.00 mg | 1% | USDA_SR |
| 2399 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, ADVANCE, ready-to-feed, with ARA and DHA | Baby Foods | 8.00 mg | 1% | USDA_SR |
| 2400 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, with iron, ready-to-feed | Baby Foods | 8.00 mg | 1% | USDA_SR |
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