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 2851–2900 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2851 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2852 | Pear, Bartlett, raw | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2853 | Candies, nougat, with almonds | Sweets | 5.10 mg | 1% | CNF |
| 2854 | Pear, raw, with skin | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2855 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2856 | Pear, asian, raw | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2857 | Peach, frozen sliced, sweetened | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2858 | Lime juice, canned or bottled | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2859 | Lime juice, raw | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2860 | Lime, raw | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2861 | Lemon juice, frozen | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2862 | Lemon juice, canned or bottled | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2863 | Lemon juice, raw | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2864 | Lemon, raw, without peel | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2865 | Grapefruit, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2866 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2867 | Grapefruit, canned, waterpack, solids and liquid | Fruits and fruit juices | 5.10 mg | 1% | CNF |
| 2868 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 5.10 mg | 1% | CNF |
| 2869 | Beverages, Wine, non-alcoholic | Beverages | 5.00 mg | 1% | USDA_SR |
| 2870 | Alcoholic beverage, wine, table, all | Beverages | 5.00 mg | 1% | USDA_SR |
| 2871 | Alcoholic beverage, wine, dessert, sweet | Beverages | 5.00 mg | 1% | USDA_SR |
| 2872 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 2873 | Babyfood, carrots, toddler | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 2874 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 2875 | Alcoholic beverage, wine, light | Beverages | 5.00 mg | 1% | USDA_SR |
| 2876 | Alcoholic beverage, wine, cooking | Beverages | 5.00 mg | 1% | USDA_SR |
| 2877 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 5.00 mg | 1% | USDA_SR |
| 2878 | Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 2879 | Kiwi fruit, gold, raw | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 2880 | Alcohol, table wine, light | Beverages | 5.00 mg | 1% | CNF |
| 2881 | Alcohol, wine, cooking | Beverages | 5.00 mg | 1% | CNF |
| 2882 | Non-alcoholic, wine | Beverages | 5.00 mg | 1% | CNF |
| 2883 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 5.00 mg | 1% | CNF |
| 2884 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 5.00 mg | 1% | CNF |
| 2885 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 5.00 mg | 1% | CNF |
| 2886 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 2887 | Cake, yellow, enriched, dry mix | Baked Products | 4.90 mg | 1% | USDA_SR |
| 2888 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 4.90 mg | 1% | USDA_SR |
| 2889 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 4.90 mg | 1% | USDA_SR |
| 2890 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 4.90 mg | 1% | USDA_SR |
| 2891 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.90 mg | 1% | USDA_SR |
| 2892 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.90 mg | 1% | USDA_SR |
| 2893 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 4.90 mg | 1% | USDA_SR |
| 2894 | Pie fillings, cherry, low calorie | Sweets | 4.90 mg | 1% | USDA_SR |
| 2895 | Babyfood, juice, apple-sweet potato | Baby Foods | 4.90 mg | 1% | USDA_SR |
| 2896 | Pickle relish, sweet | Vegetables and Vegetable Products | 4.90 mg | 1% | USDA_SR |
| 2897 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 4.90 mg | 1% | USDA_SR |
| 2898 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 4.90 mg | 1% | CNF |
| 2899 | Sweets, pie fillings, cherry, low calorie | Sweets | 4.90 mg | 1% | CNF |
| 2900 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 4.90 mg | 1% | CNF |
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