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 2801–2850 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2801 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 5.50 mg | 1% | CNF |
| 2802 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 5.50 mg | 1% | CNF |
| 2803 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 5.50 mg | 1% | CNF |
| 2804 | Sweets, syrups, chocolate, fudge-type | Sweets | 5.50 mg | 1% | CNF |
| 2805 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 5.50 mg | 1% | CNF |
| 2806 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 5.50 mg | 1% | CNF |
| 2807 | Pineapple, raw | Fruits and fruit juices | 5.50 mg | 1% | CNF |
| 2808 | Cranberry, raw | Fruits and fruit juices | 5.50 mg | 1% | CNF |
| 2809 | Blueberry, frozen, sweetened | Fruits and fruit juices | 5.50 mg | 1% | CNF |
| 2810 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 5.40 mg | 1% | USDA_SR |
| 2811 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 5.40 mg | 1% | USDA_SR |
| 2812 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 5.40 mg | 1% | USDA_SR |
| 2813 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 5.40 mg | 1% | CNF |
| 2814 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 5.40 mg | 1% | CNF |
| 2815 | Bread, stuffing, dry mix, prepared | Baked Products | 5.30 mg | 1% | USDA_SR |
| 2816 | Figs, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.30 mg | 1% | USDA_SR |
| 2817 | Onions, welsh, raw | Vegetables and Vegetable Products | 5.30 mg | 1% | USDA_SR |
| 2818 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 5.30 mg | 1% | USDA_SR |
| 2819 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 5.30 mg | 1% | USDA_SR |
| 2820 | Candies, fudge, vanilla, homemade | Sweets | 5.30 mg | 1% | CNF |
| 2821 | Bread stuffing, dry mix, prepared | Baked Products | 5.30 mg | 1% | CNF |
| 2822 | Onion, Welsh, raw | Vegetables and Vegetable Products | 5.30 mg | 1% | CNF |
| 2823 | Fig, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.30 mg | 1% | CNF |
| 2824 | Beverages, Mixed vegetable and fruit juice drink, with added nutrients | Beverages | 5.20 mg | 1% | USDA_SR |
| 2825 | Chives, raw | Vegetables and Vegetable Products | 5.20 mg | 1% | USDA_SR |
| 2826 | Plums, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 5.20 mg | 1% | USDA_SR |
| 2827 | Juice drink, mixed vegetable and fruit | Beverages | 5.20 mg | 1% | CNF |
| 2828 | Chives, raw | Vegetables and Vegetable Products | 5.20 mg | 1% | CNF |
| 2829 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2830 | Grapefruit, sections, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2831 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2832 | Grapefruit, sections, canned, water pack, solids and liquids | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2833 | Pears, raw | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2834 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2835 | Candies, nougat, with almonds | Sweets | 5.10 mg | 1% | USDA_SR |
| 2836 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2837 | Pears, asian, raw | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2838 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2839 | Lime juice, raw | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2840 | Limes, raw | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2841 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2842 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2843 | Pears, raw, red anjou | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2844 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2845 | Lemon juice from concentrate, canned or bottled | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2846 | Lemon juice, raw | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2847 | Lemons, raw, without peel | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_SR |
| 2848 | Pear, green anjou, raw | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2849 | Pear, bosc, raw | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2850 | Pear, red anjou, raw | Fruits and fruit juices | 5.10 mg | 1% | CNF |
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