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 351–400 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.90 mg | 6% |
| 352 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.90 mg | 6% |
| 353 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.80 mg | 6% |
| 354 | Salad dressing, ranch dressing, regular | Fats and Oils | 32.80 mg | 6% |
| 355 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.80 mg | 6% |
| 356 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 32.80 mg | 6% |
| 357 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 32.80 mg | 6% |
| 358 | Snack, potato chips, made from dried potatoes, plain | Snacks | 32.80 mg | 6% |
| 359 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.70 mg | 6% |
| 360 | Hush puppies, prepared from recipe | Baked Products | 32.70 mg | 6% |
| 361 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 32.70 mg | 6% |
| 362 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.70 mg | 6% |
| 363 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 32.70 mg | 6% |
| 364 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.60 mg | 6% |
| 365 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.60 mg | 6% |
| 366 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 32.60 mg | 6% |
| 367 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.60 mg | 6% |
| 368 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.60 mg | 6% |
| 369 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.50 mg | 6% |
| 370 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.50 mg | 6% |
| 371 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 32.40 mg | 6% |
| 372 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 32.40 mg | 6% |
| 373 | Spices, oregano, dried | Spices and Herbs | 32.30 mg | 6% |
| 374 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.20 mg | 6% |
| 375 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.20 mg | 6% |
| 376 | Babyfood, vegetables, peas, strained | Baby Foods | 32.20 mg | 6% |
| 377 | Rice bran, crude | Cereal Grains and Pasta | 32.20 mg | 6% |
| 378 | Oat bran, raw | Cereal Grains and Pasta | 32.20 mg | 6% |
| 379 | Nuts, walnuts, black, dried | Nut and Seed Products | 32.10 mg | 6% |
| 380 | Snacks, rice cracker brown rice, plain | Snacks | 32.10 mg | 6% |
| 381 | Leavening agents, yeast, baker's, active dry | Baked Products | 32.00 mg | 6% |
| 382 | Leavening agents, yeast, baker's, compressed | Baked Products | 32.00 mg | 6% |
| 383 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 31.90 mg | 6% |
| 384 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 31.80 mg | 6% |
| 385 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 31.80 mg | 6% |
| 386 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 31.60 mg | 6% |
| 387 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 31.60 mg | 6% |
| 388 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 31.60 mg | 6% |
| 389 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 31.60 mg | 6% |
| 390 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 31.60 mg | 6% |
| 391 | Snacks, potato chips, white, restructured, baked | Snacks | 31.60 mg | 6% |
| 392 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 31.50 mg | 6% |
| 393 | Snacks, vegetable chips, made from garden vegetables | Snacks | 31.50 mg | 6% |
| 394 | Beverages, coffee, instant, mocha, sweetened | Beverages | 31.30 mg | 6% |
| 395 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 31.30 mg | 6% |
| 396 | Snacks, granola bites, mixed flavors | Snacks | 31.20 mg | 6% |
| 397 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 31.20 mg | 6% |
| 398 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 31.20 mg | 6% |
| 399 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 31.20 mg | 6% |
| 400 | Wheat, hard red winter | Cereal Grains and Pasta | 31.20 mg | 6% |
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