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 801–850 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Cheese, cheddar | Dairy and Egg Products | 16.50 mg | 3% |
| 802 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 16.40 mg | 3% |
| 803 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 16.40 mg | 3% |
| 804 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 16.40 mg | 3% |
| 805 | Fast foods, pizza, cheese, regular crust | Fast Foods | 16.40 mg | 3% |
| 806 | Salad dressing, blue or roquefort cheese dressing, fat free | Fats and Oils | 16.40 mg | 3% |
| 807 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 16.40 mg | 3% |
| 808 | Bagel, cinnamon-raisin, toasted | Baked Products | 16.40 mg | 3% |
| 809 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 16.40 mg | 3% |
| 810 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 16.40 mg | 3% |
| 811 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 16.30 mg | 3% |
| 812 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 16.30 mg | 3% |
| 813 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 16.30 mg | 3% |
| 814 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 815 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 816 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 16.20 mg | 3% |
| 817 | Bread, rye, toasted | Baked Products | 16.20 mg | 3% |
| 818 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 819 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 820 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 821 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 16.20 mg | 3% |
| 822 | Bread, italian, toasted | Baked Products | 16.10 mg | 3% |
| 823 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 16.10 mg | 3% |
| 824 | Bread, white, commercial, toasted | Baked Products | 16.10 mg | 3% |
| 825 | Bread, pumpernickel, toasted | Baked Products | 16.10 mg | 3% |
| 826 | Salad dressing, buttermilk, light | Fats and Oils | 16.00 mg | 3% |
| 827 | Snacks, popcorn, oil-popped, unsalted | Snacks | 16.00 mg | 3% |
| 828 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 16.00 mg | 3% |
| 829 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 16.00 mg | 3% |
| 830 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 16.00 mg | 3% |
| 831 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced | Fats and Oils | 16.00 mg | 3% |
| 832 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 16.00 mg | 3% |
| 833 | English muffin, plain (also sourdough) | Baked Products | 16.00 mg | 3% |
| 834 | Asparagus, raw | Vegetables and Vegetable Products | 16.00 mg | 3% |
| 835 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 16.00 mg | 3% |
| 836 | Whey, sweet, fluid | Dairy and Egg Products | 16.00 mg | 3% |
| 837 | Whey, acid, fluid | Dairy and Egg Products | 16.00 mg | 3% |
| 838 | Milk, fluid, human (breast milk), mature | Dairy and Egg Products | 16.00 mg | 3% |
| 839 | Milk, fluid, goat, enriched, whole | Dairy and Egg Products | 16.00 mg | 3% |
| 840 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 15.90 mg | 3% |
| 841 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 15.90 mg | 3% |
| 842 | Bread, rice bran, gluten free, toasted | Baked Products | 15.90 mg | 3% |
| 843 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 15.90 mg | 3% |
| 844 | Bread, white with raisins, commercial, toasted | Baked Products | 15.80 mg | 3% |
| 845 | Fig, dried, uncooked | Fruits and fruit juices | 15.80 mg | 3% |
| 846 | Cheese, Mexican blend | Dairy and Egg Products | 15.70 mg | 3% |
| 847 | English muffin, wheat, toasted | Baked Products | 15.70 mg | 3% |
| 848 | English muffin, multigrain (also granola), toasted | Baked Products | 15.70 mg | 3% |
| 849 | English muffin, plain (also sourdough), toasted | Baked Products | 15.70 mg | 3% |
| 850 | Dessert, frozen, juice with cream | Sweets | 15.60 mg | 3% |
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