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 2751–2800 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2751 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 5.80 mg | 1% | USDA_SR |
| 2752 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 5.80 mg | 1% | CNF |
| 2753 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 5.80 mg | 1% | CNF |
| 2754 | Grains, rice flour, white | Cereals, Grains and Pasta | 5.80 mg | 1% | CNF |
| 2755 | Pie crust, standard type, homemade, unbaked | Baked Products | 5.80 mg | 1% | CNF |
| 2756 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 5.80 mg | 1% | CNF |
| 2757 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 5.80 mg | 1% | CNF |
| 2758 | Alcoholic beverage, wine, table, red | Beverages | 5.70 mg | 1% | USDA_SR |
| 2759 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 5.70 mg | 1% | USDA_SR |
| 2760 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 5.70 mg | 1% | USDA_SR |
| 2761 | Cake, white, prepared from recipe without frosting | Baked Products | 5.70 mg | 1% | USDA_SR |
| 2762 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 5.70 mg | 1% | USDA_SR |
| 2763 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 5.70 mg | 1% | USDA_SR |
| 2764 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 5.70 mg | 1% | USDA_SR |
| 2765 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.70 mg | 1% | USDA_SR |
| 2766 | Strawberries, raw | Fruits and Fruit Juices | 5.70 mg | 1% | USDA_SR |
| 2767 | Tourtiere, homemade | Baked Products | 5.70 mg | 1% | CNF |
| 2768 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 5.70 mg | 1% | CNF |
| 2769 | Cake, white, homemade, without icing (frosting) | Baked Products | 5.70 mg | 1% | CNF |
| 2770 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 5.70 mg | 1% | CNF |
| 2771 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 5.70 mg | 1% | CNF |
| 2772 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 5.70 mg | 1% | CNF |
| 2773 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 5.70 mg | 1% | CNF |
| 2774 | Strawberry, raw | Fruits and fruit juices | 5.70 mg | 1% | CNF |
| 2775 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.70 mg | 1% | CNF |
| 2776 | Grapes, red or green (European type, such as Thompson seedless), raw | Fruits and Fruit Juices | 5.60 mg | 1% | USDA_SR |
| 2777 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 5.60 mg | 1% | USDA_SR |
| 2778 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.60 mg | 1% | USDA_SR |
| 2779 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 5.60 mg | 1% | USDA_SR |
| 2780 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 5.60 mg | 1% | USDA_SR |
| 2781 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 5.60 mg | 1% | USDA_SR |
| 2782 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 5.60 mg | 1% | CNF |
| 2783 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 5.60 mg | 1% | CNF |
| 2784 | Grape, red or green (European type, such as Thompson seedless), adherent skin, raw | Fruits and fruit juices | 5.60 mg | 1% | CNF |
| 2785 | Grape, North American type (slip skin), raw | Fruits and fruit juices | 5.60 mg | 1% | CNF |
| 2786 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 5.60 mg | 1% | CNF |
| 2787 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 5.60 mg | 1% | CNF |
| 2788 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 5.50 mg | 1% | USDA_SR |
| 2789 | Cranberries, raw | Fruits and Fruit Juices | 5.50 mg | 1% | USDA_SR |
| 2790 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 5.50 mg | 1% | USDA_SR |
| 2791 | Candies, soft fruit and nut squares | Sweets | 5.50 mg | 1% | USDA_SR |
| 2792 | Peppers, sweet, green, raw | Vegetables and Vegetable Products | 5.50 mg | 1% | USDA_SR |
| 2793 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 5.50 mg | 1% | USDA_SR |
| 2794 | Onions, sweet, raw | Vegetables and Vegetable Products | 5.50 mg | 1% | USDA_SR |
| 2795 | Rice noodles, dry | Cereal Grains and Pasta | 5.50 mg | 1% | USDA_SR |
| 2796 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 5.50 mg | 1% | USDA_SR |
| 2797 | Syrups, chocolate, fudge-type | Sweets | 5.50 mg | 1% | USDA_SR |
| 2798 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 5.50 mg | 1% | USDA_SR |
| 2799 | Candies, soft fruit and nut squares | Sweets | 5.50 mg | 1% | CNF |
| 2800 | Onion, sweet, raw | Vegetables and Vegetable Products | 5.50 mg | 1% | CNF |
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