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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 25.10 mg | 5% |
| 502 | Candies, bars, Whatchamacallit | Sweets | 25.00 mg | 5% |
| 503 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 25.00 mg | 5% |
| 504 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 24.90 mg | 5% |
| 505 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 24.80 mg | 5% |
| 506 | Candies, confectioner's coating, yogourt | Sweets | 24.80 mg | 5% |
| 507 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 24.80 mg | 5% |
| 508 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 24.70 mg | 4% |
| 509 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 24.70 mg | 4% |
| 510 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 24.70 mg | 4% |
| 511 | Spices, cumin seed | Spices and Herbs | 24.70 mg | 4% |
| 512 | Spices, celery seed | Spices and Herbs | 24.70 mg | 4% |
| 513 | Spices, caraway seed | Spices and Herbs | 24.70 mg | 4% |
| 514 | Candies, bars, 100 Grand | Sweets | 24.60 mg | 4% |
| 515 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 24.50 mg | 4% |
| 516 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 24.40 mg | 4% |
| 517 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 24.40 mg | 4% |
| 518 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 24.30 mg | 4% |
| 519 | Snacks, brown rice chips | Snacks | 24.30 mg | 4% |
| 520 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 24.20 mg | 4% |
| 521 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 24.20 mg | 4% |
| 522 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 24.20 mg | 4% |
| 523 | Tamale, corn | Mixed Dishes | 24.20 mg | 4% |
| 524 | Bread, multigrain, toasted | Baked Products | 24.20 mg | 4% |
| 525 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 24.10 mg | 4% |
| 526 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 24.10 mg | 4% |
| 527 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 24.00 mg | 4% |
| 528 | Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate | Sweets | 23.80 mg | 4% |
| 529 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 23.80 mg | 4% |
| 530 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 23.70 mg | 4% |
| 531 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 23.70 mg | 4% |
| 532 | Cassava (manioc), raw | Vegetables and Vegetable Products | 23.70 mg | 4% |
| 533 | Plant-based beverage, soy, enriched, all flavours | Beverages | 23.60 mg | 4% |
| 534 | Plant-based beverage, soy, enriched, chocolate | Beverages | 23.60 mg | 4% |
| 535 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 23.60 mg | 4% |
| 536 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 23.60 mg | 4% |
| 537 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 23.50 mg | 4% |
| 538 | Snacks, pretzels, hard, plain, unsalted | Snacks | 23.50 mg | 4% |
| 539 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 23.50 mg | 4% |
| 540 | Bread, Boston brown, canned | Baked Products | 23.50 mg | 4% |
| 541 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 23.40 mg | 4% |
| 542 | Snacks, tortilla chips, unsalted, low fat | Snacks | 23.40 mg | 4% |
| 543 | Fast foods, mexican, taco salad | Fast Foods | 23.30 mg | 4% |
| 544 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 23.20 mg | 4% |
| 545 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 23.20 mg | 4% |
| 546 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 23.20 mg | 4% |
| 547 | Garlic, raw | Vegetables and Vegetable Products | 23.20 mg | 4% |
| 548 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 23.20 mg | 4% |
| 549 | Collards, raw | Vegetables and Vegetable Products | 23.20 mg | 4% |
| 550 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 23.10 mg | 4% |
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