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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 22.10 mg | 4% |
| 802 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 22.00 mg | 4% |
| 803 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 804 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 805 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 806 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 4% |
| 807 | Bread, multi-grain (includes whole-grain) | Baked Products | 22.00 mg | 4% |
| 808 | Candies, semisweet chocolate | Sweets | 22.00 mg | 4% |
| 809 | Snacks, granola bars, hard, plain | Snacks | 22.00 mg | 4% |
| 810 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 21.90 mg | 4% |
| 811 | Tortilla chips, low fat, baked without fat | Snacks | 21.90 mg | 4% |
| 812 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 21.80 mg | 4% |
| 813 | Danish pastry, cinnamon, enriched | Baked Products | 21.80 mg | 4% |
| 814 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 21.70 mg | 4% |
| 815 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 21.60 mg | 4% |
| 816 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 21.60 mg | 4% |
| 817 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 21.60 mg | 4% |
| 818 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 21.60 mg | 4% |
| 819 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 21.50 mg | 4% |
| 820 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 21.50 mg | 4% |
| 821 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.40 mg | 4% |
| 822 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | Breakfast Cereals | 21.40 mg | 4% |
| 823 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 21.40 mg | 4% |
| 824 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 21.30 mg | 4% |
| 825 | Taro, cooked, with salt | Vegetables and Vegetable Products | 21.30 mg | 4% |
| 826 | Snacks, banana chips | Snacks | 21.30 mg | 4% |
| 827 | Taro, cooked, without salt | Vegetables and Vegetable Products | 21.30 mg | 4% |
| 828 | Snacks, corn-based, extruded, onion-flavor | Snacks | 21.30 mg | 4% |
| 829 | Refried beans, canned, traditional style | Legumes and Legume Products | 21.20 mg | 4% |
| 830 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 21.20 mg | 4% |
| 831 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 21.20 mg | 4% |
| 832 | Snacks, popcorn, air-popped | Snacks | 21.20 mg | 4% |
| 833 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 21.10 mg | 4% |
| 834 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 835 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 836 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 837 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 838 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 839 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 840 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 841 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 842 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 843 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 844 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 21.00 mg | 4% |
| 845 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 20.90 mg | 4% |
| 846 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.90 mg | 4% |
| 847 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 20.90 mg | 4% |
| 848 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.90 mg | 4% |
| 849 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 20.90 mg | 4% |
| 850 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 20.80 mg | 4% |
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