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 3051–3100 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 3052 | Salad dressing, french, commercial, low calorie | Fats and Oils | 4.00 mg | 1% | CNF |
| 3053 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.90 mg | 1% | USDA_SR |
| 3054 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 3.90 mg | 1% | USDA_SR |
| 3055 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 3.90 mg | 1% | CNF |
| 3056 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 3.90 mg | 1% | CNF |
| 3057 | Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3058 | Grapes, canned, thompson seedless, water pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3059 | Cranberry sauce, canned, sweetened | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3060 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 3.80 mg | 1% | USDA_SR |
| 3061 | Apples, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3062 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3063 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3064 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3065 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 3.80 mg | 1% | USDA_SR |
| 3066 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 3.80 mg | 1% | USDA_SR |
| 3067 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3068 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3069 | Peaches, canned, heavy syrup, drained | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3070 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3071 | Orange Pineapple Juice Blend | Fruits and Fruit Juices | 3.80 mg | 1% | USDA_SR |
| 3072 | Pie fillings, blueberry, canned | Sweets | 3.80 mg | 1% | USDA_SR |
| 3073 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 3.80 mg | 1% | CNF |
| 3074 | Orange pineapple juice | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3075 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 3.80 mg | 1% | CNF |
| 3076 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 3.80 mg | 1% | CNF |
| 3077 | Sweets, pie fillings, blueberry, canned | Sweets | 3.80 mg | 1% | CNF |
| 3078 | Peach, canned, heavy syrup, drained | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3079 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 3.80 mg | 1% | CNF |
| 3080 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3081 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3082 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3083 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3084 | Grape, thompson seedless, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3085 | Grape, thompson seedless, canned, water pack, solids and liquid | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3086 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3087 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 3.80 mg | 1% | CNF |
| 3088 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 3.70 mg | 1% | USDA_SR |
| 3089 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 3.70 mg | 1% | USDA_SR |
| 3090 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 3.70 mg | 1% | USDA_SR |
| 3091 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 3.70 mg | 1% | USDA_SR |
| 3092 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 3.70 mg | 1% | USDA_SR |
| 3093 | Babyfood, prunes, without vitamin c, strained | Baby Foods | 3.70 mg | 1% | USDA_SR |
| 3094 | Babyfood, fruit, jarred, prunes | Babyfoods | 3.70 mg | 1% | CNF |
| 3095 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 3.70 mg | 1% | CNF |
| 3096 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.70 mg | 1% | CNF |
| 3097 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.70 mg | 1% | CNF |
| 3098 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 3.70 mg | 1% | CNF |
| 3099 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 3.70 mg | 1% | CNF |
| 3100 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 3.60 mg | 1% | USDA_SR |
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