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 2701–2750 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2701 | Nectarine, raw | Fruits and fruit juices | 6.20 mg | 1% | CNF |
| 2702 | Cherries, sour, red, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 2703 | Cherries, sweet, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 2704 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 6.10 mg | 1% | USDA_SR |
| 2705 | Onions, raw | Vegetables and Vegetable Products | 6.10 mg | 1% | USDA_SR |
| 2706 | Celery, raw | Vegetables and Vegetable Products | 6.10 mg | 1% | USDA_SR |
| 2707 | Peaches, yellow, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 2708 | Papayas, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 2709 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 6.10 mg | 1% | USDA_SR |
| 2710 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 6.10 mg | 1% | USDA_SR |
| 2711 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 2712 | Rhubarb, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 2713 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 6.10 mg | 1% | CNF |
| 2714 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 6.10 mg | 1% | CNF |
| 2715 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 6.10 mg | 1% | CNF |
| 2716 | Celery, raw | Vegetables and Vegetable Products | 6.10 mg | 1% | CNF |
| 2717 | Rhubarb, raw | Fruits and fruit juices | 6.10 mg | 1% | CNF |
| 2718 | Peach, raw | Fruits and fruit juices | 6.10 mg | 1% | CNF |
| 2719 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 6.10 mg | 1% | CNF |
| 2720 | Papaya, raw | Fruits and fruit juices | 6.10 mg | 1% | CNF |
| 2721 | Cherry, sweet, raw | Fruits and fruit juices | 6.10 mg | 1% | CNF |
| 2722 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 6.00 mg | 1% | USDA_SR |
| 2723 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 6.00 mg | 1% | USDA_SR |
| 2724 | Cookies, fortune | Baked Products | 6.00 mg | 1% | USDA_SR |
| 2725 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 6.00 mg | 1% | USDA_SR |
| 2726 | Blueberries, raw | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 2727 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 6.00 mg | 1% | USDA_SR |
| 2728 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 6.00 mg | 1% | USDA_SR |
| 2729 | Seaweed, agar, raw | Vegetables and Vegetable Products | 6.00 mg | 1% | USDA_SR |
| 2730 | Beets, raw | Vegetables and Vegetable Products | 6.00 mg | 1% | USDA_SR |
| 2731 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 6.00 mg | 1% | USDA_SR |
| 2732 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 2733 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 6.00 mg | 1% | CNF |
| 2734 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 2735 | Cookie, fortune | Baked Products | 6.00 mg | 1% | CNF |
| 2736 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 6.00 mg | 1% | CNF |
| 2737 | Beets, raw | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
| 2738 | Cucumber, raw | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
| 2739 | Seaweed, agar, raw | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
| 2740 | Blueberry, raw | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 2741 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 2742 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 5.80 mg | 1% | USDA_SR |
| 2743 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 5.80 mg | 1% | USDA_SR |
| 2744 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 5.80 mg | 1% | USDA_SR |
| 2745 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP | Breakfast Cereals | 5.80 mg | 1% | USDA_SR |
| 2746 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 5.80 mg | 1% | USDA_SR |
| 2747 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 5.80 mg | 1% | USDA_SR |
| 2748 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 5.80 mg | 1% | USDA_SR |
| 2749 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 5.80 mg | 1% | USDA_SR |
| 2750 | Rice flour, white, unenriched | Cereal Grains and Pasta | 5.80 mg | 1% | USDA_SR |
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