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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Fast foods, Miniature cinnamon rolls | Fast Foods | 27.30 mg | 5% |
| 452 | Cookie, sugar, homemade, made with margarine | Baked Products | 27.30 mg | 5% |
| 453 | Milk shake (fast food), vanilla | Beverages | 27.30 mg | 5% |
| 454 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 27.20 mg | 5% |
| 455 | Bread, whole wheat, commercial | Baked Products | 27.20 mg | 5% |
| 456 | Cracker, whole wheat, low sodium | Baked Products | 27.20 mg | 5% |
| 457 | Cracker, wheat, low sodium | Baked Products | 27.20 mg | 5% |
| 458 | Cracker, whole-wheat | Baked Products | 27.20 mg | 5% |
| 459 | Cracker, wheat | Baked Products | 27.20 mg | 5% |
| 460 | Malted milk, chocolate flavour, powder | Beverages | 27.20 mg | 5% |
| 461 | Cheese, cream | Dairy and Egg Products | 27.20 mg | 5% |
| 462 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 27.00 mg | 5% |
| 463 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 27.00 mg | 5% |
| 464 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 5% |
| 465 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 27.00 mg | 5% |
| 466 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 26.90 mg | 5% |
| 467 | Fast foods, mexican, burrito with beans | Fast Foods | 26.80 mg | 5% |
| 468 | Roll, dinner, whole wheat | Baked Products | 26.50 mg | 5% |
| 469 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 26.50 mg | 5% |
| 470 | Bread, pita, whole-wheat | Baked Products | 26.50 mg | 5% |
| 471 | Fast foods, mexican, nachos with cheese | Fast Foods | 26.40 mg | 5% |
| 472 | Candies, milk chocolate coated raisins | Sweets | 26.30 mg | 5% |
| 473 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 26.20 mg | 5% |
| 474 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 26.10 mg | 5% |
| 475 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 26.10 mg | 5% |
| 476 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 26.00 mg | 5% |
| 477 | Dessert, frozen, ice cream, vanilla, reduced sugar | Sweets | 26.00 mg | 5% |
| 478 | Candies, sugar-coated almonds | Sweets | 26.00 mg | 5% |
| 479 | Dessert, frozen, ice cream, vanilla, 11% M.F. | Sweets | 26.00 mg | 5% |
| 480 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 26.00 mg | 5% |
| 481 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 26.00 mg | 5% |
| 482 | Dessert, frozen, ice cream, light, vanilla | Sweets | 26.00 mg | 5% |
| 483 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 25.90 mg | 5% |
| 484 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 25.90 mg | 5% |
| 485 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 25.80 mg | 5% |
| 486 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 25.80 mg | 5% |
| 487 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 25.70 mg | 5% |
| 488 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 25.70 mg | 5% |
| 489 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 25.70 mg | 5% |
| 490 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 25.70 mg | 5% |
| 491 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 25.70 mg | 5% |
| 492 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 25.60 mg | 5% |
| 493 | Milk shake (fast food), chocolate | Beverages | 25.60 mg | 5% |
| 494 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 25.60 mg | 5% |
| 495 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 25.60 mg | 5% |
| 496 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 497 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 498 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 499 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 25.30 mg | 5% |
| 500 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 25.20 mg | 5% |
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