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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.80 mg | 5% |
| 702 | Candies, confectioner's coating, yogurt | Sweets | 24.80 mg | 5% |
| 703 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 24.70 mg | 4% |
| 704 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 24.70 mg | 4% |
| 705 | Spices, cumin seed | Spices and Herbs | 24.70 mg | 4% |
| 706 | Spices, celery seed | Spices and Herbs | 24.70 mg | 4% |
| 707 | Spices, caraway seed | Spices and Herbs | 24.70 mg | 4% |
| 708 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 24.70 mg | 4% |
| 709 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 24.70 mg | 4% |
| 710 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 24.70 mg | 4% |
| 711 | Candies, honey-combed, with peanut butter | Sweets | 24.70 mg | 4% |
| 712 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 24.60 mg | 4% |
| 713 | Candies, NESTLE, 100 GRAND Bar | Sweets | 24.60 mg | 4% |
| 714 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 24.50 mg | 4% |
| 715 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 24.40 mg | 4% |
| 716 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 24.40 mg | 4% |
| 717 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 24.40 mg | 4% |
| 718 | Snacks, brown rice chips | Snacks | 24.30 mg | 4% |
| 719 | Restaurant, Latino, tamale, corn | Restaurant Foods | 24.20 mg | 4% |
| 720 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 24.10 mg | 4% |
| 721 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.10 mg | 4% |
| 722 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.10 mg | 4% |
| 723 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 24.10 mg | 4% |
| 724 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 24.00 mg | 4% |
| 725 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 24.00 mg | 4% |
| 726 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 24.00 mg | 4% |
| 727 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 24.00 mg | 4% |
| 728 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 23.90 mg | 4% |
| 729 | Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | Dairy and Egg Products | 23.80 mg | 4% |
| 730 | Ice creams, vanilla, fat free | Sweets | 23.80 mg | 4% |
| 731 | Cassava, raw | Vegetables and Vegetable Products | 23.70 mg | 4% |
| 732 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 23.70 mg | 4% |
| 733 | Mango, dried, sweetened | Fruits and Fruit Juices | 23.70 mg | 4% |
| 734 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 23.70 mg | 4% |
| 735 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 23.60 mg | 4% |
| 736 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 23.60 mg | 4% |
| 737 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 23.60 mg | 4% |
| 738 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 23.60 mg | 4% |
| 739 | Bread, boston brown, canned | Baked Products | 23.50 mg | 4% |
| 740 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 23.50 mg | 4% |
| 741 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 23.50 mg | 4% |
| 742 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 23.50 mg | 4% |
| 743 | Snacks, tortilla chips, low fat, unsalted | Snacks | 23.40 mg | 4% |
| 744 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 23.40 mg | 4% |
| 745 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 23.20 mg | 4% |
| 746 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 23.20 mg | 4% |
| 747 | Crackers, toast thins, low sodium | Baked Products | 23.20 mg | 4% |
| 748 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 23.20 mg | 4% |
| 749 | Collards, raw | Vegetables and Vegetable Products | 23.20 mg | 4% |
| 750 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 23.20 mg | 4% |
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