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 551–600 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Cereal, millet, puffed | Breakfast cereals | 23.10 mg | 4% |
| 552 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 23.10 mg | 4% |
| 553 | Dessert, frozen yogourt | Sweets | 23.10 mg | 4% |
| 554 | Dessert, frozen, ice cream, fat free, no sugar added, flavours other than chocolate | Sweets | 23.00 mg | 4% |
| 555 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 23.00 mg | 4% |
| 556 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 23.00 mg | 4% |
| 557 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 23.00 mg | 4% |
| 558 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 23.00 mg | 4% |
| 559 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 22.70 mg | 4% |
| 560 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 22.70 mg | 4% |
| 561 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 22.60 mg | 4% |
| 562 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 22.50 mg | 4% |
| 563 | Chili con carne with beans, canned | Mixed Dishes | 22.50 mg | 4% |
| 564 | Dessert, frozen, ice cream, chocolate | Sweets | 22.50 mg | 4% |
| 565 | Snacks, tortilla chips, nacho | Snacks | 22.50 mg | 4% |
| 566 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 22.40 mg | 4% |
| 567 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 22.40 mg | 4% |
| 568 | Snacks, popcorn, cakes | Snacks | 22.40 mg | 4% |
| 569 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 22.40 mg | 4% |
| 570 | Burrito, bean and cheese, frozen | Mixed Dishes | 22.30 mg | 4% |
| 571 | Cookie, graham cracker, chocolate-coated | Baked Products | 22.30 mg | 4% |
| 572 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 22.30 mg | 4% |
| 573 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 22.30 mg | 4% |
| 574 | Butter oil, anhydrous | Dairy and Egg Products | 22.30 mg | 4% |
| 575 | Cookie, chocolate sandwich, cream filling, reduced fat | Baked Products | 22.10 mg | 4% |
| 576 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 22.10 mg | 4% |
| 577 | Bread, wheat germ, toasted | Baked Products | 22.10 mg | 4% |
| 578 | Pie, coconut cream, commercial | Baked Products | 22.10 mg | 4% |
| 579 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 22.10 mg | 4% |
| 580 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 22.10 mg | 4% |
| 581 | Bread, multigrain, commercial, reduced sodium | Baked Products | 22.00 mg | 4% |
| 582 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 22.00 mg | 4% |
| 583 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 22.00 mg | 4% |
| 584 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 22.00 mg | 4% |
| 585 | Bread, whole grain (whole-wheat), commercial | Baked Products | 22.00 mg | 4% |
| 586 | Granola bar, crunchy, plain | Baked Products | 22.00 mg | 4% |
| 587 | Candies, bars / chips, semisweet chocolate | Sweets | 22.00 mg | 4% |
| 588 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 22.00 mg | 4% |
| 589 | Bread, multigrain, commercial | Baked Products | 22.00 mg | 4% |
| 590 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 591 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 592 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 593 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 594 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 21.90 mg | 4% |
| 595 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 21.90 mg | 4% |
| 596 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 21.80 mg | 4% |
| 597 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 21.80 mg | 4% |
| 598 | Danish pastry, cinnamon | Baked Products | 21.80 mg | 4% |
| 599 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 21.70 mg | 4% |
| 600 | Candies, M&M's, plain chocolate candies | Sweets | 21.70 mg | 4% |
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