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 451–500 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 451 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 48.70 mg | 9% | CNF |
| 452 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 48.40 mg | 9% | USDA_SR |
| 453 | Tofu yogurt | Legumes and Legume Products | 48.40 mg | 9% | USDA_SR |
| 454 | Yogourt, tofu | Legumes and Legume Products | 48.40 mg | 9% | CNF |
| 455 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 48.30 mg | 9% | USDA_SR |
| 456 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 48.30 mg | 9% | CNF |
| 457 | Candies, milk chocolate coated peanuts | Sweets | 47.80 mg | 9% | USDA_SR |
| 458 | Candies, milk chocolate coated peanuts | Sweets | 47.80 mg | 9% | CNF |
| 459 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 47.70 mg | 9% | USDA_SR |
| 460 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 47.70 mg | 9% | CNF |
| 461 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 47.50 mg | 9% | USDA_SR |
| 462 | Soybeans, dry, boiled | Legumes and Legume Products | 47.50 mg | 9% | CNF |
| 463 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 47.40 mg | 9% | USDA_SR |
| 464 | Candies, bars, Mr Goodbar | Sweets | 47.40 mg | 9% | CNF |
| 465 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 47.30 mg | 9% | USDA_SR |
| 466 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 47.30 mg | 9% | USDA_SR |
| 467 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 47.30 mg | 9% | CNF |
| 468 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 47.30 mg | 9% | CNF |
| 469 | Candies, milk chocolate, with almonds | Sweets | 46.80 mg | 9% | USDA_SR |
| 470 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 46.80 mg | 9% | CNF |
| 471 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 46.70 mg | 8% | USDA_SR |
| 472 | Hummus, commercial | Legumes and Legume Products | 46.60 mg | 8% | USDA_FF |
| 473 | Meatless, sandwich spread | Legumes and Legume Products | 46.50 mg | 8% | CNF |
| 474 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 46.30 mg | 8% | USDA_SR |
| 475 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 46.30 mg | 8% | CNF |
| 476 | Snacks, CLIF BAR, mixed flavors | Snacks | 46.20 mg | 8% | USDA_SR |
| 477 | Snacks, Clif bar, all flavours | Snacks | 46.20 mg | 8% | CNF |
| 478 | Candies, milk chocolate | Sweets | 46.10 mg | 8% | USDA_SR |
| 479 | Candies, bars / chips, milk chocolate, plain | Sweets | 46.10 mg | 8% | CNF |
| 480 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 46.00 mg | 8% | USDA_SR |
| 481 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 46.00 mg | 8% | CNF |
| 482 | Cake, cheesecake, commercially prepared | Baked Products | 45.90 mg | 8% | USDA_SR |
| 483 | Cheesecake, commercial | Baked Products | 45.90 mg | 8% | CNF |
| 484 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 45.80 mg | 8% | USDA_SR |
| 485 | Candies, milk chocolate, with rice cereal | Sweets | 45.80 mg | 8% | USDA_SR |
| 486 | Candies, bars, milk chocolate with rice cereal | Sweets | 45.80 mg | 8% | CNF |
| 487 | Peas, pigeon, raw | Vegetables and Vegetable Products | 45.80 mg | 8% | CNF |
| 488 | Baking chocolate, unsweetened, squares | Sweets | 45.70 mg | 8% | USDA_SR |
| 489 | Sweets, baking chocolate, unsweetened, square | Sweets | 45.70 mg | 8% | CNF |
| 490 | Nuts, hazelnuts or filberts | Nut and Seed Products | 45.60 mg | 8% | USDA_SR |
| 491 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 45.60 mg | 8% | USDA_SR |
| 492 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 45.60 mg | 8% | USDA_SR |
| 493 | Baking chocolate, mexican, squares | Sweets | 45.60 mg | 8% | USDA_SR |
| 494 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 45.60 mg | 8% | CNF |
| 495 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 45.60 mg | 8% | CNF |
| 496 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 45.60 mg | 8% | CNF |
| 497 | Babyfood, cereal, barley, dry fortified | Baby Foods | 45.40 mg | 8% | USDA_SR |
| 498 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 45.10 mg | 8% | USDA_SR |
| 499 | Snacks, potato chips, reduced fat | Snacks | 45.10 mg | 8% | USDA_SR |
| 500 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 45.10 mg | 8% | USDA_SR |
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