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 301–350 of 3,655 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 301 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 54.20 mg | 10% | USDA_SR |
| 302 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 54.20 mg | 10% | USDA_SR |
| 303 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 54.20 mg | 10% | CNF |
| 304 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 54.20 mg | 10% | CNF |
| 305 | Snacks, potato chips, fat free, salted | Snacks | 54.10 mg | 10% | USDA_SR |
| 306 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 53.90 mg | 10% | USDA_SR |
| 307 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 53.90 mg | 10% | CNF |
| 308 | Potato chips, without salt, reduced fat | Snacks | 53.00 mg | 10% | USDA_SR |
| 309 | Peanuts, all types, raw | Legumes and Legume Products | 52.50 mg | 10% | USDA_SR |
| 310 | Peanuts, all types, raw | Legumes and Legume Products | 52.50 mg | 10% | CNF |
| 311 | Nuts, almonds, blanched | Nut and Seed Products | 52.10 mg | 9% | USDA_SR |
| 312 | Nuts, almonds | Nut and Seed Products | 52.10 mg | 9% | USDA_SR |
| 313 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 52.10 mg | 9% | USDA_SR |
| 314 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 52.10 mg | 9% | USDA_SR |
| 315 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 52.10 mg | 9% | USDA_SR |
| 316 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 52.10 mg | 9% | USDA_SR |
| 317 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 52.10 mg | 9% | USDA_SR |
| 318 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 52.10 mg | 9% | USDA_SR |
| 319 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 52.10 mg | 9% | USDA_SR |
| 320 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 52.10 mg | 9% | CNF |
| 321 | Nuts, almond butter, plain, salted | Nuts and Seeds | 52.10 mg | 9% | CNF |
| 322 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 52.10 mg | 9% | CNF |
| 323 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 52.10 mg | 9% | CNF |
| 324 | Nuts, almond butter, plain | Nuts and Seeds | 52.10 mg | 9% | CNF |
| 325 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 52.10 mg | 9% | CNF |
| 326 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 52.10 mg | 9% | CNF |
| 327 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 52.10 mg | 9% | CNF |
| 328 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 52.10 mg | 9% | CNF |
| 329 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 52.00 mg | 9% | USDA_FF |
| 330 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 52.00 mg | 9% | USDA_SR |
| 331 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 52.00 mg | 9% | USDA_SR |
| 332 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 52.00 mg | 9% | USDA_SR |
| 333 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 52.00 mg | 9% | CNF |
| 334 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 52.00 mg | 9% | CNF |
| 335 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 52.00 mg | 9% | CNF |
| 336 | Muffins, corn, commercially prepared | Baked Products | 51.70 mg | 9% | USDA_SR |
| 337 | Muffins, blueberry, toaster-type | Baked Products | 51.70 mg | 9% | USDA_SR |
| 338 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 51.70 mg | 9% | USDA_SR |
| 339 | Muffin, blueberry, commercial, reduced fat | Baked Products | 51.70 mg | 9% | CNF |
| 340 | Muffin, corn, commercial | Baked Products | 51.70 mg | 9% | CNF |
| 341 | Muffin, blueberry, toaster-type | Baked Products | 51.70 mg | 9% | CNF |
| 342 | Spices, paprika | Spices and Herbs | 51.50 mg | 9% | USDA_SR |
| 343 | Spices, pepper, red or cayenne | Spices and Herbs | 51.50 mg | 9% | USDA_SR |
| 344 | Spices, pepper, red or cayenne | Spices and Herbs | 51.50 mg | 9% | CNF |
| 345 | Spices, paprika | Spices and Herbs | 51.50 mg | 9% | CNF |
| 346 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 51.20 mg | 9% | USDA_SR |
| 347 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 51.20 mg | 9% | CNF |
| 348 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 51.10 mg | 9% | USDA_SR |
| 349 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 51.10 mg | 9% | CNF |
| 350 | Candies, chocolate covered, dietetic or low calorie | Sweets | 50.90 mg | 9% | CNF |
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