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 2901–2950 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 4.90 mg | 1% | CNF |
| 2902 | Pickle relish, sweet | Vegetables and Vegetable Products | 4.90 mg | 1% | CNF |
| 2903 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 4.90 mg | 1% | CNF |
| 2904 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 4.90 mg | 1% | CNF |
| 2905 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 4.90 mg | 1% | CNF |
| 2906 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 4.90 mg | 1% | CNF |
| 2907 | Cake, pudding-type, yellow, dry mix | Baked Products | 4.80 mg | 1% | USDA_SR |
| 2908 | Babyfood, vegetables, beets, strained | Baby Foods | 4.80 mg | 1% | USDA_SR |
| 2909 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 4.80 mg | 1% | USDA_SR |
| 2910 | Peppers, sweet, green, sauteed | Vegetables and Vegetable Products | 4.80 mg | 1% | USDA_SR |
| 2911 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 4.80 mg | 1% | USDA_SR |
| 2912 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.80 mg | 1% | USDA_SR |
| 2913 | Puddings, vanilla, ready-to-eat, fat free | Sweets | 4.80 mg | 1% | USDA_SR |
| 2914 | Pomegranate juice, bottled | Fruits and Fruit Juices | 4.80 mg | 1% | USDA_SR |
| 2915 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 4.80 mg | 1% | CNF |
| 2916 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 4.80 mg | 1% | CNF |
| 2917 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 4.80 mg | 1% | CNF |
| 2918 | Pepper, sweet, green, sauteed | Vegetables and Vegetable Products | 4.80 mg | 1% | CNF |
| 2919 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 4.80 mg | 1% | CNF |
| 2920 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 4.80 mg | 1% | CNF |
| 2921 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 4.80 mg | 1% | CNF |
| 2922 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 4.80 mg | 1% | CNF |
| 2923 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.70 mg | 1% | USDA_SR |
| 2924 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 4.70 mg | 1% | USDA_SR |
| 2925 | Figs, raw | Fruits and Fruit Juices | 4.70 mg | 1% | USDA_SR |
| 2926 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 4.70 mg | 1% | USDA_SR |
| 2927 | Babyfood, dessert, cherry vanilla pudding, junior | Baby Foods | 4.70 mg | 1% | USDA_SR |
| 2928 | Babyfood, dessert, cherry vanilla pudding, strained | Baby Foods | 4.70 mg | 1% | USDA_SR |
| 2929 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 4.70 mg | 1% | CNF |
| 2930 | Fig, raw | Fruits and fruit juices | 4.70 mg | 1% | CNF |
| 2931 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 4.70 mg | 1% | CNF |
| 2932 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.70 mg | 1% | CNF |
| 2933 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 4.60 mg | 1% | USDA_SR |
| 2934 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 4.60 mg | 1% | USDA_SR |
| 2935 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 4.60 mg | 1% | USDA_SR |
| 2936 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 4.60 mg | 1% | USDA_SR |
| 2937 | Salad dressing, russian dressing, low calorie | Fats and Oils | 4.60 mg | 1% | USDA_SR |
| 2938 | Salad dressing, russian dressing | Fats and Oils | 4.60 mg | 1% | USDA_SR |
| 2939 | Babyfood, fruit, applesauce and cherries, junior | Baby Foods | 4.60 mg | 1% | USDA_SR |
| 2940 | Babyfood, fruit, applesauce and cherries, strained | Baby Foods | 4.60 mg | 1% | USDA_SR |
| 2941 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 4.60 mg | 1% | USDA_SR |
| 2942 | Salad dressing, french dressing, reduced calorie | Fats and Oils | 4.60 mg | 1% | USDA_SR |
| 2943 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 4.60 mg | 1% | CNF |
| 2944 | Hot chocolate, mix, powder, prepared with water | Beverages | 4.60 mg | 1% | CNF |
| 2945 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 4.60 mg | 1% | CNF |
| 2946 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 4.60 mg | 1% | CNF |
| 2947 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 4.60 mg | 1% | CNF |
| 2948 | Salad dressing, russian, commercial, regular | Fats and Oils | 4.60 mg | 1% | CNF |
| 2949 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 4.50 mg | 1% | USDA_SR |
| 2950 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 4.50 mg | 1% | USDA_SR |
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