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 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.20 mg | 7% |
| 302 | Cake, sponge, commercially prepared | Baked Products | 37.10 mg | 7% |
| 303 | Candies, NESTLE, OH HENRY! Bar | Sweets | 37.10 mg | 7% |
| 304 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 37.10 mg | 7% |
| 305 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.90 mg | 7% |
| 306 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.90 mg | 7% |
| 307 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 36.80 mg | 7% |
| 308 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 36.80 mg | 7% |
| 309 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 36.80 mg | 7% |
| 310 | Snacks, sweet potato chips, unsalted | Snacks | 36.60 mg | 7% |
| 311 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 36.60 mg | 7% |
| 312 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.30 mg | 7% |
| 313 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 36.30 mg | 7% |
| 314 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.30 mg | 7% |
| 315 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 36.20 mg | 7% |
| 316 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 36.00 mg | 7% |
| 317 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 35.60 mg | 6% |
| 318 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 35.30 mg | 6% |
| 319 | Dandelion greens, raw | Vegetables and Vegetable Products | 35.30 mg | 6% |
| 320 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 35.20 mg | 6% |
| 321 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 35.20 mg | 6% |
| 322 | Restaurant, Latino, black bean soup | Restaurant Foods | 35.20 mg | 6% |
| 323 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 35.10 mg | 6% |
| 324 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 35.10 mg | 6% |
| 325 | Wild rice, raw | Cereal Grains and Pasta | 35.00 mg | 6% |
| 326 | Beans, baked, canned, with franks | Legumes and Legume Products | 34.90 mg | 6% |
| 327 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 34.90 mg | 6% |
| 328 | Snacks, potato sticks | Snacks | 34.90 mg | 6% |
| 329 | Candies, NESTLE, BABY RUTH Bar | Sweets | 34.90 mg | 6% |
| 330 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 34.60 mg | 6% |
| 331 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.40 mg | 6% |
| 332 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 34.40 mg | 6% |
| 333 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.40 mg | 6% |
| 334 | Breakfast bar, corn flake crust with fruit | Snacks | 34.30 mg | 6% |
| 335 | Salad dressing, mayonnaise, regular | Fats and Oils | 34.20 mg | 6% |
| 336 | Candies, chocolate covered, caramel with nuts | Sweets | 33.90 mg | 6% |
| 337 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 33.80 mg | 6% |
| 338 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 33.80 mg | 6% |
| 339 | Broccoli raab, cooked | Vegetables and Vegetable Products | 33.60 mg | 6% |
| 340 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 33.50 mg | 6% |
| 341 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.50 mg | 6% |
| 342 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 33.50 mg | 6% |
| 343 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.50 mg | 6% |
| 344 | Rice crackers | Snacks | 33.40 mg | 6% |
| 345 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 33.40 mg | 6% |
| 346 | Beverages, Cocoa mix, powder | Beverages | 33.10 mg | 6% |
| 347 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 33.00 mg | 6% |
| 348 | WENDY'S, french fries | Fast Foods | 33.00 mg | 6% |
| 349 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 32.90 mg | 6% |
| 350 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 32.90 mg | 6% |
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