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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Snacks, pretzels, hard, plain, salted | Snacks | 29.50 mg | 5% |
| 552 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 29.40 mg | 5% |
| 553 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 29.40 mg | 5% |
| 554 | Candies, peanut bar | Sweets | 29.40 mg | 5% |
| 555 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 29.40 mg | 5% |
| 556 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 29.30 mg | 5% |
| 557 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 29.20 mg | 5% |
| 558 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.20 mg | 5% |
| 559 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.20 mg | 5% |
| 560 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 29.10 mg | 5% |
| 561 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 29.10 mg | 5% |
| 562 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 29.10 mg | 5% |
| 563 | Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) | Baked Products | 29.10 mg | 5% |
| 564 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 29.10 mg | 5% |
| 565 | Doughnuts, french crullers, glazed | Baked Products | 29.10 mg | 5% |
| 566 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 29.10 mg | 5% |
| 567 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 568 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 569 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 570 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 571 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 572 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 573 | Bread, pan dulce, sweet yeast bread | Baked Products | 29.10 mg | 5% |
| 574 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 29.00 mg | 5% |
| 575 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 29.00 mg | 5% |
| 576 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 29.00 mg | 5% |
| 577 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 29.00 mg | 5% |
| 578 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 28.90 mg | 5% |
| 579 | Fast foods, cheeseburger; single, regular patty; plain | Fast Foods | 28.90 mg | 5% |
| 580 | BURGER KING, french fries | Fast Foods | 28.90 mg | 5% |
| 581 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 28.80 mg | 5% |
| 582 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 28.80 mg | 5% |
| 583 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 28.80 mg | 5% |
| 584 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 28.80 mg | 5% |
| 585 | Ginger root, raw | Vegetables and Vegetable Products | 28.80 mg | 5% |
| 586 | Pie, banana cream, prepared from recipe | Baked Products | 28.70 mg | 5% |
| 587 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 28.70 mg | 5% |
| 588 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.70 mg | 5% |
| 589 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.70 mg | 5% |
| 590 | Candies, REESE'S PIECES Candy | Sweets | 28.70 mg | 5% |
| 591 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 28.60 mg | 5% |
| 592 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 28.60 mg | 5% |
| 593 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 28.60 mg | 5% |
| 594 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 28.50 mg | 5% |
| 595 | Cake, cherry fudge with chocolate frosting | Baked Products | 28.50 mg | 5% |
| 596 | Nuts, almond paste | Nut and Seed Products | 28.50 mg | 5% |
| 597 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 28.50 mg | 5% |
| 598 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 28.40 mg | 5% |
| 599 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 28.40 mg | 5% |
| 600 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 28.40 mg | 5% |
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