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 251–300 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 41.50 mg | 8% |
| 252 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 41.30 mg | 8% |
| 253 | Spices, ginger, ground | Spices and Herbs | 41.20 mg | 7% |
| 254 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 41.20 mg | 7% |
| 255 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 40.70 mg | 7% |
| 256 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.60 mg | 7% |
| 257 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.60 mg | 7% |
| 258 | Nuts, pecans | Nut and Seed Products | 40.50 mg | 7% |
| 259 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 40.40 mg | 7% |
| 260 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 40.20 mg | 7% |
| 261 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 40.20 mg | 7% |
| 262 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.10 mg | 7% |
| 263 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.10 mg | 7% |
| 264 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 40.00 mg | 7% |
| 265 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 39.90 mg | 7% |
| 266 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 39.90 mg | 7% |
| 267 | Snack, Mixed Berry Bar | Snacks | 39.80 mg | 7% |
| 268 | McDONALD'S, french fries | Fast Foods | 39.80 mg | 7% |
| 269 | Snack, Pretzel, hard chocolate coated | Snacks | 39.70 mg | 7% |
| 270 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 39.70 mg | 7% |
| 271 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 39.60 mg | 7% |
| 272 | Potato flour | Vegetables and Vegetable Products | 39.50 mg | 7% |
| 273 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 39.20 mg | 7% |
| 274 | Nuts, walnuts, english | Nut and Seed Products | 39.20 mg | 7% |
| 275 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.10 mg | 7% |
| 276 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 39.10 mg | 7% |
| 277 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.10 mg | 7% |
| 278 | Spices, onion powder | Spices and Herbs | 39.00 mg | 7% |
| 279 | Snacks, potato chips, fat-free, made with olestra | Snacks | 38.80 mg | 7% |
| 280 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 38.80 mg | 7% |
| 281 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 38.50 mg | 7% |
| 282 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 38.50 mg | 7% |
| 283 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 38.40 mg | 7% |
| 284 | Sauce, horseradish | Soups, Sauces, and Gravies | 38.40 mg | 7% |
| 285 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 38.40 mg | 7% |
| 286 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 38.40 mg | 7% |
| 287 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 38.00 mg | 7% |
| 288 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.90 mg | 7% |
| 289 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.90 mg | 7% |
| 290 | Cake, snack cakes, creme-filled, sponge | Baked Products | 37.80 mg | 7% |
| 291 | Barley, pearled, raw | Cereal Grains and Pasta | 37.80 mg | 7% |
| 292 | Barley flour or meal | Cereal Grains and Pasta | 37.80 mg | 7% |
| 293 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 37.70 mg | 7% |
| 294 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 37.60 mg | 7% |
| 295 | Pie, pumpkin, commercially prepared | Baked Products | 37.50 mg | 7% |
| 296 | Snacks, potato chips, plain, unsalted | Snacks | 37.50 mg | 7% |
| 297 | Spices, cloves, ground | Spices and Herbs | 37.40 mg | 7% |
| 298 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 37.30 mg | 7% |
| 299 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 37.30 mg | 7% |
| 300 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.20 mg | 7% |
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