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 601–650 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.10 mg | 7% | USDA_SR |
| 602 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 39.10 mg | 7% | CNF |
| 603 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 39.10 mg | 7% | CNF |
| 604 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 39.10 mg | 7% | CNF |
| 605 | Spices, onion powder | Spices and Herbs | 39.00 mg | 7% | USDA_SR |
| 606 | Spices, onion powder | Spices and Herbs | 39.00 mg | 7% | CNF |
| 607 | Croissants, cheese | Baked Products | 38.80 mg | 7% | USDA_SR |
| 608 | Croissants, butter | Baked Products | 38.80 mg | 7% | USDA_SR |
| 609 | Snacks, potato chips, fat-free, made with olestra | Snacks | 38.80 mg | 7% | USDA_SR |
| 610 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 38.80 mg | 7% | USDA_SR |
| 611 | Croissant, cheese, commercial | Baked Products | 38.80 mg | 7% | CNF |
| 612 | Croissant, butter, commercial | Baked Products | 38.80 mg | 7% | CNF |
| 613 | Cookies, peanut butter, commercially prepared, sugar free | Baked Products | 38.50 mg | 7% | USDA_SR |
| 614 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 38.50 mg | 7% | USDA_SR |
| 615 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 38.50 mg | 7% | USDA_SR |
| 616 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 38.50 mg | 7% | CNF |
| 617 | Candies, bars, Snickers | Sweets | 38.50 mg | 7% | CNF |
| 618 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 38.50 mg | 7% | CNF |
| 619 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 38.40 mg | 7% | USDA_SR |
| 620 | Sauce, horseradish | Soups, Sauces, and Gravies | 38.40 mg | 7% | USDA_SR |
| 621 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 38.40 mg | 7% | USDA_SR |
| 622 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 38.40 mg | 7% | USDA_SR |
| 623 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 38.40 mg | 7% | USDA_SR |
| 624 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 38.40 mg | 7% | CNF |
| 625 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 38.40 mg | 7% | CNF |
| 626 | Collards, boiled, drained | Vegetables and Vegetable Products | 38.40 mg | 7% | CNF |
| 627 | Pie, egg custard, commercially prepared | Baked Products | 38.00 mg | 7% | USDA_SR |
| 628 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 38.00 mg | 7% | USDA_SR |
| 629 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 38.00 mg | 7% | USDA_SR |
| 630 | Pie, egg custard, commercial | Baked Products | 38.00 mg | 7% | CNF |
| 631 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.90 mg | 7% | USDA_SR |
| 632 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.90 mg | 7% | USDA_SR |
| 633 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 37.90 mg | 7% | CNF |
| 634 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 37.90 mg | 7% | CNF |
| 635 | Cake, snack cakes, creme-filled, sponge | Baked Products | 37.80 mg | 7% | USDA_SR |
| 636 | Barley, pearled, raw | Cereal Grains and Pasta | 37.80 mg | 7% | USDA_SR |
| 637 | Barley flour or meal | Cereal Grains and Pasta | 37.80 mg | 7% | USDA_SR |
| 638 | Grains, barley flour | Cereals, Grains and Pasta | 37.80 mg | 7% | CNF |
| 639 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 37.80 mg | 7% | CNF |
| 640 | Cake, snack cake, cream-filled, sponge | Baked Products | 37.80 mg | 7% | CNF |
| 641 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 37.70 mg | 7% | USDA_SR |
| 642 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 37.70 mg | 7% | USDA_SR |
| 643 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 37.70 mg | 7% | CNF |
| 644 | Candies, M&M's Almond Chocolate Candies | Sweets | 37.70 mg | 7% | CNF |
| 645 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 37.60 mg | 7% | USDA_SR |
| 646 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 37.60 mg | 7% | CNF |
| 647 | Pie, pumpkin, commercially prepared | Baked Products | 37.50 mg | 7% | USDA_SR |
| 648 | Snacks, potato chips, plain, unsalted | Snacks | 37.50 mg | 7% | USDA_SR |
| 649 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 37.50 mg | 7% | USDA_SR |
| 650 | Candies, M&M's peanut butter chocolate candies | Sweets | 37.50 mg | 7% | CNF |
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