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 3351–3400 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3351 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 1.60 mg | 0% | USDA_FF |
| 3352 | Toppings, pineapple | Sweets | 1.60 mg | 0% | USDA_SR |
| 3353 | Syrups, maple | Sweets | 1.60 mg | 0% | USDA_SR |
| 3354 | Puddings, chocolate, dry mix, regular | Sweets | 1.60 mg | 0% | USDA_SR |
| 3355 | Rice noodles, cooked | Cereal Grains and Pasta | 1.60 mg | 0% | USDA_SR |
| 3356 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 1.60 mg | 0% | CNF |
| 3357 | Sweets, topping, pineapple | Sweets | 1.60 mg | 0% | CNF |
| 3358 | Sweets, syrups, maple, bulk | Sweets | 1.60 mg | 0% | CNF |
| 3359 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 1.60 mg | 0% | CNF |
| 3360 | Cookies, shortbread, reduced fat | Baked Products | 1.50 mg | 0% | USDA_SR |
| 3361 | Babyfood, cherry cobbler, junior | Baby Foods | 1.50 mg | 0% | USDA_SR |
| 3362 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 1.50 mg | 0% | USDA_SR |
| 3363 | Mango nectar, canned | Fruits and Fruit Juices | 1.50 mg | 0% | USDA_SR |
| 3364 | Mango, nectar, canned | Fruits and fruit juices | 1.50 mg | 0% | CNF |
| 3365 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 1.50 mg | 0% | CNF |
| 3366 | Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS | Baby Foods | 1.40 mg | 0% | USDA_SR |
| 3367 | Beverages, chocolate syrup | Beverages | 1.30 mg | 0% | USDA_SR |
| 3368 | Cake, angelfood, dry mix, prepared | Baked Products | 1.30 mg | 0% | USDA_SR |
| 3369 | Babyfood, fruit, apricot with tapioca, strained | Baby Foods | 1.30 mg | 0% | USDA_SR |
| 3370 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 0% | USDA_SR |
| 3371 | Plums, canned, purple, juice pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 0% | USDA_SR |
| 3372 | Plums, canned, purple, water pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 0% | USDA_SR |
| 3373 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 0% | USDA_SR |
| 3374 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 1.30 mg | 0% | USDA_SR |
| 3375 | Tamarind nectar, canned | Fruits and Fruit Juices | 1.30 mg | 0% | USDA_SR |
| 3376 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 1.30 mg | 0% | CNF |
| 3377 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 1.30 mg | 0% | CNF |
| 3378 | Cake, angel food, dry mix, prepared | Baked Products | 1.30 mg | 0% | CNF |
| 3379 | Chocolate syrup, thin type | Sweets | 1.30 mg | 0% | CNF |
| 3380 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 1.30 mg | 0% | CNF |
| 3381 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.30 mg | 0% | CNF |
| 3382 | Plum, canned, purple, juice pack, solids and liquid | Fruits and fruit juices | 1.30 mg | 0% | CNF |
| 3383 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 1.30 mg | 0% | CNF |
| 3384 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 1.20 mg | 0% | USDA_SR |
| 3385 | Soup, onion, dry, mix, prepared with water | Soups, Sauces, and Gravies | 1.20 mg | 0% | USDA_SR |
| 3386 | Cookies, sugar wafers with creme filling, regular | Baked Products | 1.20 mg | 0% | USDA_SR |
| 3387 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 1.20 mg | 0% | USDA_SR |
| 3388 | Babyfood, fruit, apricot with tapioca, junior | Baby Foods | 1.20 mg | 0% | USDA_SR |
| 3389 | Tapioca, pearl, dry | Cereal Grains and Pasta | 1.20 mg | 0% | USDA_SR |
| 3390 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 1.20 mg | 0% | CNF |
| 3391 | Soup, onion, dehydrated, water added | Soups, Sauces and Gravies | 1.20 mg | 0% | CNF |
| 3392 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 1.10 mg | 0% | USDA_SR |
| 3393 | Cranberry juice cocktail, bottled | Beverages | 1.10 mg | 0% | USDA_SR |
| 3394 | Babyfood, dessert, peach cobbler, junior | Baby Foods | 1.10 mg | 0% | USDA_SR |
| 3395 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 1.10 mg | 0% | USDA_SR |
| 3396 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained | Baby Foods | 1.10 mg | 0% | USDA_SR |
| 3397 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 1.10 mg | 0% | USDA_SR |
| 3398 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 1.10 mg | 0% | USDA_SR |
| 3399 | Nuts, coconut water (liquid from coconuts) | Nut and Seed Products | 1.10 mg | 0% | USDA_SR |
| 3400 | Puddings, vanilla, dry mix, instant | Sweets | 1.10 mg | 0% | USDA_SR |
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