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 751–800 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 17.50 mg | 3% |
| 752 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 17.50 mg | 3% |
| 753 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 17.50 mg | 3% |
| 754 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 17.50 mg | 3% |
| 755 | Cheese, cottage, with vegetables | Dairy and Egg Products | 17.50 mg | 3% |
| 756 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 17.50 mg | 3% |
| 757 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 17.50 mg | 3% |
| 758 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 17.50 mg | 3% |
| 759 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 17.50 mg | 3% |
| 760 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 17.50 mg | 3% |
| 761 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 762 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 763 | Salad dressing, caesar, low Calorie | Fats and Oils | 17.40 mg | 3% |
| 764 | Strudel, apple | Baked Products | 17.40 mg | 3% |
| 765 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 17.40 mg | 3% |
| 766 | Cake, Boston cream pie, commercial | Baked Products | 17.40 mg | 3% |
| 767 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 768 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 769 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 17.30 mg | 3% |
| 770 | Mushroom, white, raw | Vegetables and Vegetable Products | 17.30 mg | 3% |
| 771 | Taro, raw | Vegetables and Vegetable Products | 17.30 mg | 3% |
| 772 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 17.10 mg | 3% |
| 773 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 17.10 mg | 3% |
| 774 | Cabbage, red, raw | Vegetables and Vegetable Products | 17.10 mg | 3% |
| 775 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 17.10 mg | 3% |
| 776 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 17.00 mg | 3% |
| 777 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 17.00 mg | 3% |
| 778 | Milk, fluid, chocolate, partly skimmed, 1% M.F. | Dairy and Egg Products | 17.00 mg | 3% |
| 779 | Snacks, sesame sticks, wheat-based, salted | Snacks | 17.00 mg | 3% |
| 780 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 17.00 mg | 3% |
| 781 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 16.90 mg | 3% |
| 782 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 16.90 mg | 3% |
| 783 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 16.80 mg | 3% |
| 784 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 16.80 mg | 3% |
| 785 | Candies, bars, MILKY WAY Dark Bar | Sweets | 16.80 mg | 3% |
| 786 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 16.80 mg | 3% |
| 787 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 16.80 mg | 3% |
| 788 | Cream, table (coffee), 15% M.F. | Dairy and Egg Products | 16.80 mg | 3% |
| 789 | Cream, whipping, 35% M.F. | Dairy and Egg Products | 16.80 mg | 3% |
| 790 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 16.80 mg | 3% |
| 791 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 16.80 mg | 3% |
| 792 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 16.80 mg | 3% |
| 793 | Granola bar, chewy, chocolate chip | Baked Products | 16.70 mg | 3% |
| 794 | Candies, sesame crunch (crisp) | Sweets | 16.70 mg | 3% |
| 795 | Poi | Vegetables and Vegetable Products | 16.70 mg | 3% |
| 796 | Fast foods, pizza, cheese, thick crust | Fast Foods | 16.60 mg | 3% |
| 797 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 16.60 mg | 3% |
| 798 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 16.60 mg | 3% |
| 799 | Candies, bars, Mars | Sweets | 16.50 mg | 3% |
| 800 | Yam, raw | Vegetables and Vegetable Products | 16.50 mg | 3% |
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