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 2601–2650 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2601 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 6.70 mg | 1% | CNF |
| 2602 | Lettuce, iceberg | Vegetables and Vegetable Products | 6.70 mg | 1% | CNF |
| 2603 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 6.70 mg | 1% | CNF |
| 2604 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 6.70 mg | 1% | CNF |
| 2605 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 6.60 mg | 1% | USDA_SR |
| 2606 | Blackberry juice, canned | Fruits and Fruit Juices | 6.60 mg | 1% | USDA_SR |
| 2607 | Muffins, oat bran | Baked Products | 6.60 mg | 1% | USDA_SR |
| 2608 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 6.60 mg | 1% | USDA_SR |
| 2609 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 6.60 mg | 1% | USDA_SR |
| 2610 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 6.60 mg | 1% | USDA_SR |
| 2611 | Blackberry juice, canned | Fruits and fruit juices | 6.60 mg | 1% | CNF |
| 2612 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 6.60 mg | 1% | CNF |
| 2613 | Muffin, oat bran (wheat free-product) | Baked Products | 6.60 mg | 1% | CNF |
| 2614 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 6.60 mg | 1% | CNF |
| 2615 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 6.60 mg | 1% | CNF |
| 2616 | English muffins, whole grain white | Baked Products | 6.50 mg | 1% | USDA_SR |
| 2617 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 6.50 mg | 1% | USDA_SR |
| 2618 | Horseradish, prepared | Spices and Herbs | 6.50 mg | 1% | USDA_SR |
| 2619 | Capers, canned | Spices and Herbs | 6.50 mg | 1% | USDA_SR |
| 2620 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 6.50 mg | 1% | USDA_SR |
| 2621 | Onions, yellow, sauteed | Vegetables and Vegetable Products | 6.50 mg | 1% | USDA_SR |
| 2622 | Radishes, raw | Vegetables and Vegetable Products | 6.50 mg | 1% | USDA_SR |
| 2623 | Babyfood, juice, orange-carrot | Baby Foods | 6.50 mg | 1% | USDA_SR |
| 2624 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 6.50 mg | 1% | USDA_SR |
| 2625 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 6.50 mg | 1% | USDA_SR |
| 2626 | Babyfood, grape juice, no sugar, canned | Baby Foods | 6.50 mg | 1% | USDA_SR |
| 2627 | Soup, tomato, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 6.50 mg | 1% | CNF |
| 2628 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 6.50 mg | 1% | CNF |
| 2629 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 6.50 mg | 1% | CNF |
| 2630 | Horseradish, prepared | Spices and Herbs | 6.50 mg | 1% | CNF |
| 2631 | Capers, canned | Spices and Herbs | 6.50 mg | 1% | CNF |
| 2632 | Radish, raw | Vegetables and Vegetable Products | 6.50 mg | 1% | CNF |
| 2633 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 6.50 mg | 1% | CNF |
| 2634 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 6.50 mg | 1% | CNF |
| 2635 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 6.40 mg | 1% | USDA_SR |
| 2636 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 6.40 mg | 1% | USDA_SR |
| 2637 | Puff pastry, frozen, ready-to-bake | Baked Products | 6.40 mg | 1% | USDA_SR |
| 2638 | Babyfood, dinner, pasta with vegetables | Baby Foods | 6.40 mg | 1% | USDA_SR |
| 2639 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 6.40 mg | 1% | USDA_SR |
| 2640 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 6.40 mg | 1% | USDA_SR |
| 2641 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 6.40 mg | 1% | USDA_SR |
| 2642 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 6.40 mg | 1% | USDA_SR |
| 2643 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 6.40 mg | 1% | CNF |
| 2644 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 6.40 mg | 1% | CNF |
| 2645 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 6.40 mg | 1% | CNF |
| 2646 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 6.40 mg | 1% | CNF |
| 2647 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 6.40 mg | 1% | CNF |
| 2648 | Puff pastry, frozen, ready-to-bake | Baked Products | 6.40 mg | 1% | CNF |
| 2649 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 6.40 mg | 1% | CNF |
| 2650 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 6.40 mg | 1% | CNF |
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