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 701–750 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Butter, unsalted | Dairy and Egg Products | 18.80 mg | 3% |
| 702 | Butter, whipped | Dairy and Egg Products | 18.80 mg | 3% |
| 703 | Candies, caramels, chocolate flavour roll | Sweets | 18.70 mg | 3% |
| 704 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 18.70 mg | 3% |
| 705 | Cookie, peanut butter sandwich | Baked Products | 18.70 mg | 3% |
| 706 | Bread, wheat germ | Baked Products | 18.70 mg | 3% |
| 707 | Bread, rice bran, gluten free | Baked Products | 18.70 mg | 3% |
| 708 | Bread, protein (includes gluten) | Baked Products | 18.70 mg | 3% |
| 709 | Broccoli, raw | Vegetables and Vegetable Products | 18.70 mg | 3% |
| 710 | Cream, cereal (half and half), 10% M.F. | Dairy and Egg Products | 18.70 mg | 3% |
| 711 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 18.60 mg | 3% |
| 712 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 18.60 mg | 3% |
| 713 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 18.60 mg | 3% |
| 714 | Blueberry, dried, sweetened | Fruits and fruit juices | 18.50 mg | 3% |
| 715 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 18.50 mg | 3% |
| 716 | Bread, potato | Baked Products | 18.40 mg | 3% |
| 717 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 18.40 mg | 3% |
| 718 | Soup, broccoli cheese, canned, condensed | Soups, Sauces and Gravies | 18.40 mg | 3% |
| 719 | Snacks, tortilla chips, ranch | Snacks | 18.40 mg | 3% |
| 720 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 18.40 mg | 3% |
| 721 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 18.40 mg | 3% |
| 722 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 18.30 mg | 3% |
| 723 | Potato salad with egg | Mixed Dishes | 18.20 mg | 3% |
| 724 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 18.20 mg | 3% |
| 725 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% |
| 726 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% |
| 727 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 18.10 mg | 3% |
| 728 | Snacks, tortilla chips, unsalted | Snacks | 18.10 mg | 3% |
| 729 | Grains, corn bran, crude | Cereals, Grains and Pasta | 18.10 mg | 3% |
| 730 | Snacks, oriental mix, rice-based | Snacks | 18.10 mg | 3% |
| 731 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 18.10 mg | 3% |
| 732 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 18.10 mg | 3% |
| 733 | Chard, swiss, raw | Vegetables and Vegetable Products | 18.00 mg | 3% |
| 734 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 17.90 mg | 3% |
| 735 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 17.90 mg | 3% |
| 736 | Pie, chocolate cream, commercial | Baked Products | 17.90 mg | 3% |
| 737 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 17.90 mg | 3% |
| 738 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 17.90 mg | 3% |
| 739 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 17.90 mg | 3% |
| 740 | Snacks, bagel chips | Snacks | 17.80 mg | 3% |
| 741 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 17.80 mg | 3% |
| 742 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 17.70 mg | 3% |
| 743 | Snacks, pretzels, soft, unsalted | Snacks | 17.70 mg | 3% |
| 744 | Snacks, pretzels, soft | Snacks | 17.70 mg | 3% |
| 745 | Milk, fluid, buttermilk, cultured, 1% M.F. | Dairy and Egg Products | 17.70 mg | 3% |
| 746 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 17.70 mg | 3% |
| 747 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 17.60 mg | 3% |
| 748 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 17.60 mg | 3% |
| 749 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 17.60 mg | 3% |
| 750 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 17.60 mg | 3% |
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