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 3151–3200 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3151 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 3152 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 3153 | Apple, raw, without skin | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 3154 | Apple, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 3155 | Pear, canned halves, juice pack, solids and liquid | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 3156 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 3157 | Cake, pudding-type, chocolate, dry mix | Baked Products | 3.30 mg | 1% | USDA_SR |
| 3158 | Figs, canned, water pack, solids and liquids | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 3159 | Cookies, brownies, dry mix, sugar free | Baked Products | 3.30 mg | 1% | USDA_SR |
| 3160 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 3.30 mg | 1% | USDA_SR |
| 3161 | Applesauce, canned, sweetened, without salt | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 3162 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 3.30 mg | 1% | USDA_SR |
| 3163 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 3164 | Couscous, cooked | Cereal Grains and Pasta | 3.30 mg | 1% | USDA_SR |
| 3165 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 3166 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 3167 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 3.30 mg | 1% | USDA_SR |
| 3168 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 3169 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 3.30 mg | 1% | USDA_SR |
| 3170 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 3.30 mg | 1% | USDA_SR |
| 3171 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 3.30 mg | 1% | CNF |
| 3172 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 3.30 mg | 1% | CNF |
| 3173 | Cranberry juice, unsweetened | Fruits and fruit juices | 3.30 mg | 1% | CNF |
| 3174 | Salad dressing, italian, calorie-reduced | Fats and Oils | 3.30 mg | 1% | CNF |
| 3175 | Grains, couscous, cooked | Cereals, Grains and Pasta | 3.30 mg | 1% | CNF |
| 3176 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 3.30 mg | 1% | CNF |
| 3177 | Applesauce, canned, sweetened | Fruits and fruit juices | 3.30 mg | 1% | CNF |
| 3178 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 3.30 mg | 1% | CNF |
| 3179 | Fig, canned, water pack, solids and liquid | Fruits and fruit juices | 3.30 mg | 1% | CNF |
| 3180 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 3.30 mg | 1% | CNF |
| 3181 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 3.20 mg | 1% | USDA_SR |
| 3182 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 3.20 mg | 1% | USDA_SR |
| 3183 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.20 mg | 1% | USDA_SR |
| 3184 | Babyfood, fruit, pears and pineapple, junior | Baby Foods | 3.20 mg | 1% | USDA_SR |
| 3185 | Babyfood, fruit, apple and blueberry, junior | Baby Foods | 3.20 mg | 1% | USDA_SR |
| 3186 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 3.20 mg | 1% | USDA_SR |
| 3187 | Babyfood, fruit, pears and pineapple, strained | Baby Foods | 3.20 mg | 1% | USDA_SR |
| 3188 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 3.20 mg | 1% | USDA_SR |
| 3189 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 3.20 mg | 1% | CNF |
| 3190 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 3.20 mg | 1% | CNF |
| 3191 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 3.20 mg | 1% | CNF |
| 3192 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 3.20 mg | 1% | CNF |
| 3193 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 3.20 mg | 1% | CNF |
| 3194 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 3.20 mg | 1% | CNF |
| 3195 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 3.20 mg | 1% | CNF |
| 3196 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 3.20 mg | 1% | CNF |
| 3197 | Babyfood, fruit, bananas with tapioca, junior | Baby Foods | 3.10 mg | 1% | USDA_SR |
| 3198 | Babyfood, fruit, applesauce and apricots, junior | Baby Foods | 3.10 mg | 1% | USDA_SR |
| 3199 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 3.10 mg | 1% | USDA_SR |
| 3200 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 3.10 mg | 1% | USDA_SR |
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