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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Fast foods, burrito, with beans | Fast Foods | 26.80 mg | 5% |
| 652 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 26.60 mg | 5% |
| 653 | Bread, pita, whole-wheat | Baked Products | 26.50 mg | 5% |
| 654 | Rolls, dinner, whole-wheat | Baked Products | 26.50 mg | 5% |
| 655 | Bread, whole-wheat, prepared from recipe | Baked Products | 26.50 mg | 5% |
| 656 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 26.50 mg | 5% |
| 657 | Fast foods, nachos, with cheese | Fast Foods | 26.40 mg | 5% |
| 658 | Candies, milk chocolate coated raisins | Sweets | 26.30 mg | 5% |
| 659 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 26.20 mg | 5% |
| 660 | Mayonnaise, made with tofu | Fats and Oils | 26.20 mg | 5% |
| 661 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 26.10 mg | 5% |
| 662 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.10 mg | 5% |
| 663 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 26.10 mg | 5% |
| 664 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 26.00 mg | 5% |
| 665 | Ice creams, regular, low carbohydrate, vanilla | Sweets | 26.00 mg | 5% |
| 666 | Candies, sugar-coated almonds | Sweets | 26.00 mg | 5% |
| 667 | Ice creams, french vanilla, soft-serve | Sweets | 26.00 mg | 5% |
| 668 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 26.00 mg | 5% |
| 669 | Ice creams, vanilla | Sweets | 26.00 mg | 5% |
| 670 | Ice creams, vanilla, rich | Sweets | 26.00 mg | 5% |
| 671 | Ice creams, vanilla, light | Sweets | 26.00 mg | 5% |
| 672 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.90 mg | 5% |
| 673 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.90 mg | 5% |
| 674 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 25.80 mg | 5% |
| 675 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 25.80 mg | 5% |
| 676 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 25.80 mg | 5% |
| 677 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 25.70 mg | 5% |
| 678 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 25.70 mg | 5% |
| 679 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 25.70 mg | 5% |
| 680 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 25.70 mg | 5% |
| 681 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 25.70 mg | 5% |
| 682 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 25.60 mg | 5% |
| 683 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 25.60 mg | 5% |
| 684 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 25.60 mg | 5% |
| 685 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 25.60 mg | 5% |
| 686 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 25.60 mg | 5% |
| 687 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 25.60 mg | 5% |
| 688 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 25.50 mg | 5% |
| 689 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 690 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 25.40 mg | 5% |
| 691 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 692 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 693 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 25.30 mg | 5% |
| 694 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 25.30 mg | 5% |
| 695 | Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D | Dairy and Egg Products | 25.20 mg | 5% |
| 696 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 25.00 mg | 5% |
| 697 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 5% |
| 698 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 25.00 mg | 5% |
| 699 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 24.90 mg | 5% |
| 700 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.80 mg | 5% |
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