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 501–550 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 45.10 mg | 8% | CNF |
| 502 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 45.10 mg | 8% | CNF |
| 503 | Bacon, meatless | Legumes and Legume Products | 45.00 mg | 8% | USDA_SR |
| 504 | Ice cream bar, stick or nugget, with crunch coating | Dairy and Egg Products | 45.00 mg | 8% | USDA_SR |
| 505 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 45.00 mg | 8% | CNF |
| 506 | Meatless, bacon | Legumes and Legume Products | 45.00 mg | 8% | CNF |
| 507 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 44.70 mg | 8% | USDA_SR |
| 508 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 44.70 mg | 8% | USDA_SR |
| 509 | Beans, navy, boiled, salted | Legumes and Legume Products | 44.70 mg | 8% | CNF |
| 510 | Beans, navy, boiled | Legumes and Legume Products | 44.70 mg | 8% | CNF |
| 511 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 44.60 mg | 8% | USDA_SR |
| 512 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 44.60 mg | 8% | USDA_SR |
| 513 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 44.60 mg | 8% | CNF |
| 514 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 44.60 mg | 8% | CNF |
| 515 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 44.60 mg | 8% | CNF |
| 516 | Cauliflower, raw | Vegetables and Vegetable Products | 44.30 mg | 8% | USDA_SR |
| 517 | Snacks, taro chips | Snacks | 44.30 mg | 8% | USDA_SR |
| 518 | Snacks, taro chips | Snacks | 44.30 mg | 8% | CNF |
| 519 | Cauliflower, raw | Vegetables and Vegetable Products | 44.30 mg | 8% | CNF |
| 520 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 44.20 mg | 8% | USDA_SR |
| 521 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 44.20 mg | 8% | CNF |
| 522 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 44.10 mg | 8% | USDA_SR |
| 523 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 44.10 mg | 8% | USDA_SR |
| 524 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 44.10 mg | 8% | CNF |
| 525 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 44.10 mg | 8% | CNF |
| 526 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 43.80 mg | 8% | USDA_SR |
| 527 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 43.80 mg | 8% | USDA_SR |
| 528 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 43.70 mg | 8% | USDA_SR |
| 529 | Fast foods, cheeseburger, double, regular patty and bun, with condiments | Fast Foods | 43.70 mg | 8% | USDA_SR |
| 530 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 43.70 mg | 8% | CNF |
| 531 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 43.70 mg | 8% | CNF |
| 532 | Spices, thyme, dried | Spices and Herbs | 43.60 mg | 8% | USDA_SR |
| 533 | Spices, sage, ground | Spices and Herbs | 43.60 mg | 8% | USDA_SR |
| 534 | Spices, marjoram, dried | Spices and Herbs | 43.60 mg | 8% | USDA_SR |
| 535 | Spices, thyme, dried | Spices and Herbs | 43.60 mg | 8% | CNF |
| 536 | Spices, sage, ground | Spices and Herbs | 43.60 mg | 8% | CNF |
| 537 | Spices, marjoram, dried | Spices and Herbs | 43.60 mg | 8% | CNF |
| 538 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 43.40 mg | 8% | USDA_SR |
| 539 | Muffin, plain, homemade, made with 2% milk | Baked Products | 43.40 mg | 8% | CNF |
| 540 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 43.10 mg | 8% | USDA_SR |
| 541 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 42.80 mg | 8% | USDA_SR |
| 542 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.80 mg | 8% | USDA_SR |
| 543 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 42.80 mg | 8% | CNF |
| 544 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 42.80 mg | 8% | CNF |
| 545 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 42.60 mg | 8% | USDA_SR |
| 546 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.50 mg | 8% | USDA_SR |
| 547 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 42.50 mg | 8% | CNF |
| 548 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 42.30 mg | 8% | USDA_SR |
| 549 | SCHIFF,TIGER'S MILK BAR | Sweets | 42.30 mg | 8% | USDA_SR |
| 550 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 42.20 mg | 8% | USDA_SR |
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