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 651–700 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 20.10 mg | 4% |
| 652 | Candies, Rolo Caramels in milk chocolate | Sweets | 20.10 mg | 4% |
| 653 | Danish pastry, cheese | Baked Products | 20.10 mg | 4% |
| 654 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 20.00 mg | 4% |
| 655 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 20.00 mg | 4% |
| 656 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 20.00 mg | 4% |
| 657 | Cracker, rye, wafers, plain | Baked Products | 20.00 mg | 4% |
| 658 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 20.00 mg | 4% |
| 659 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 20.00 mg | 4% |
| 660 | Vegetable oil, wheat germ | Fats and Oils | 20.00 mg | 4% |
| 661 | Zwieback | Babyfoods | 19.80 mg | 4% |
| 662 | Cracker, melba toast, plain | Baked Products | 19.80 mg | 4% |
| 663 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 19.80 mg | 4% |
| 664 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 19.80 mg | 4% |
| 665 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 19.70 mg | 4% |
| 666 | Spinach, boiled, drained | Vegetables and Vegetable Products | 19.70 mg | 4% |
| 667 | Frozen, dessert, ice milk bar, low fat | Sweets | 19.60 mg | 4% |
| 668 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 19.60 mg | 4% |
| 669 | Dessert, frozen, ice cream, chocolate, light | Sweets | 19.60 mg | 4% |
| 670 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 19.60 mg | 4% |
| 671 | Cracker meal | Baked Products | 19.60 mg | 4% |
| 672 | Banana, dehydrated or banana powder | Fruits and fruit juices | 19.60 mg | 4% |
| 673 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 19.50 mg | 4% |
| 674 | Cress, garden, raw | Vegetables and Vegetable Products | 19.50 mg | 4% |
| 675 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 19.50 mg | 4% |
| 676 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 19.40 mg | 4% |
| 677 | Snacks, tortilla chips, plain | Snacks | 19.40 mg | 4% |
| 678 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 19.30 mg | 4% |
| 679 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 19.30 mg | 4% |
| 680 | Spinach, raw | Vegetables and Vegetable Products | 19.30 mg | 4% |
| 681 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 19.20 mg | 3% |
| 682 | Cream, sour, fat free | Dairy and Egg Products | 19.20 mg | 3% |
| 683 | Cream, sour, light | Dairy and Egg Products | 19.20 mg | 3% |
| 684 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 19.20 mg | 3% |
| 685 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 19.20 mg | 3% |
| 686 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 19.20 mg | 3% |
| 687 | Snacks, tortilla chips, plain, yellow corn | Snacks | 19.10 mg | 3% |
| 688 | Brussels sprouts, raw | Vegetables and Vegetable Products | 19.10 mg | 3% |
| 689 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 19.10 mg | 3% |
| 690 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 3% |
| 691 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 19.00 mg | 3% |
| 692 | Candies, bars / chips, carob | Sweets | 19.00 mg | 3% |
| 693 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 18.90 mg | 3% |
| 694 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 18.90 mg | 3% |
| 695 | Fast foods, pizza, cheese, thin crust | Fast Foods | 18.90 mg | 3% |
| 696 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 18.90 mg | 3% |
| 697 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 18.90 mg | 3% |
| 698 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 18.90 mg | 3% |
| 699 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 18.80 mg | 3% |
| 700 | Butter, regular | Dairy and Egg Products | 18.80 mg | 3% |
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