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 401–450 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Wheat, hard red spring | Cereal Grains and Pasta | 31.20 mg | 6% |
| 402 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 31.10 mg | 6% |
| 403 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 31.00 mg | 6% |
| 404 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 31.00 mg | 6% |
| 405 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted | Baby Foods | 31.00 mg | 6% |
| 406 | Candies, KIT KAT Wafer Bar | Sweets | 31.00 mg | 6% |
| 407 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 30.80 mg | 6% |
| 408 | Beans, baked, canned, no salt added | Legumes and Legume Products | 30.80 mg | 6% |
| 409 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 30.70 mg | 6% |
| 410 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 30.70 mg | 6% |
| 411 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 30.60 mg | 6% |
| 412 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 30.60 mg | 6% |
| 413 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 30.50 mg | 6% |
| 414 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 30.50 mg | 6% |
| 415 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 30.50 mg | 6% |
| 416 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 30.50 mg | 6% |
| 417 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 30.50 mg | 6% |
| 418 | Rye flour, dark | Cereal Grains and Pasta | 30.40 mg | 6% |
| 419 | Rye grain | Cereal Grains and Pasta | 30.40 mg | 6% |
| 420 | Spices, poultry seasoning | Spices and Herbs | 30.30 mg | 6% |
| 421 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% |
| 422 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% |
| 423 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 30.20 mg | 5% |
| 424 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 30.00 mg | 5% |
| 425 | Taco shells, baked | Baked Products | 29.90 mg | 5% |
| 426 | Oat flour, partially debranned | Cereal Grains and Pasta | 29.90 mg | 5% |
| 427 | Candies, sweet chocolate | Sweets | 29.90 mg | 5% |
| 428 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 29.80 mg | 5% |
| 429 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.70 mg | 5% |
| 430 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.70 mg | 5% |
| 431 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 29.60 mg | 5% |
| 432 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 29.60 mg | 5% |
| 433 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 29.50 mg | 5% |
| 434 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 29.50 mg | 5% |
| 435 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 29.50 mg | 5% |
| 436 | Crackers, wheat, reduced fat | Baked Products | 29.50 mg | 5% |
| 437 | Crackers, whole-wheat, reduced fat | Baked Products | 29.50 mg | 5% |
| 438 | Candies, white chocolate | Sweets | 29.50 mg | 5% |
| 439 | Snacks, pretzels, hard, plain, salted | Snacks | 29.50 mg | 5% |
| 440 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 29.40 mg | 5% |
| 441 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 29.40 mg | 5% |
| 442 | Candies, peanut bar | Sweets | 29.40 mg | 5% |
| 443 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 29.30 mg | 5% |
| 444 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 29.20 mg | 5% |
| 445 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.20 mg | 5% |
| 446 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.20 mg | 5% |
| 447 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 29.10 mg | 5% |
| 448 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 29.10 mg | 5% |
| 449 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 29.10 mg | 5% |
| 450 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 29.10 mg | 5% |
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