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 851–900 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 851 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 31.50 mg | 6% | CNF |
| 852 | Rolls, dinner, egg | Baked Products | 31.40 mg | 6% | USDA_SR |
| 853 | Roll, dinner, egg | Baked Products | 31.40 mg | 6% | CNF |
| 854 | Beverages, coffee, instant, mocha, sweetened | Beverages | 31.30 mg | 6% | USDA_SR |
| 855 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 31.30 mg | 6% | USDA_SR |
| 856 | Fast foods, cheeseburger; single, large patty; plain | Fast Foods | 31.30 mg | 6% | USDA_SR |
| 857 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 31.30 mg | 6% | CNF |
| 858 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 31.30 mg | 6% | CNF |
| 859 | Snacks, granola bites, mixed flavors | Snacks | 31.20 mg | 6% | USDA_SR |
| 860 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 31.20 mg | 6% | USDA_SR |
| 861 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 31.20 mg | 6% | USDA_SR |
| 862 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 31.20 mg | 6% | USDA_SR |
| 863 | Wheat, hard red winter | Cereal Grains and Pasta | 31.20 mg | 6% | USDA_SR |
| 864 | Wheat, hard red spring | Cereal Grains and Pasta | 31.20 mg | 6% | USDA_SR |
| 865 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 31.20 mg | 6% | CNF |
| 866 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 31.20 mg | 6% | CNF |
| 867 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 31.20 mg | 6% | CNF |
| 868 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 31.20 mg | 6% | CNF |
| 869 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 31.10 mg | 6% | USDA_SR |
| 870 | Milk and cereal bar | Snacks | 31.00 mg | 6% | USDA_SR |
| 871 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 31.00 mg | 6% | USDA_SR |
| 872 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 31.00 mg | 6% | USDA_SR |
| 873 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted | Baby Foods | 31.00 mg | 6% | USDA_SR |
| 874 | Candies, KIT KAT Wafer Bar | Sweets | 31.00 mg | 6% | USDA_SR |
| 875 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 31.00 mg | 6% | CNF |
| 876 | Candies, bars, Kit Kat wafer bar | Sweets | 31.00 mg | 6% | CNF |
| 877 | Potato, skin, baked | Vegetables and Vegetable Products | 31.00 mg | 6% | CNF |
| 878 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 30.80 mg | 6% | USDA_SR |
| 879 | Beans, baked, canned, no salt added | Legumes and Legume Products | 30.80 mg | 6% | USDA_SR |
| 880 | Beans, baked, canned, no salt added | Legumes and Legume Products | 30.80 mg | 6% | CNF |
| 881 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 30.80 mg | 6% | CNF |
| 882 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 30.70 mg | 6% | USDA_SR |
| 883 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 30.70 mg | 6% | USDA_SR |
| 884 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 30.70 mg | 6% | CNF |
| 885 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 30.70 mg | 6% | CNF |
| 886 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 30.60 mg | 6% | USDA_SR |
| 887 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 30.60 mg | 6% | USDA_SR |
| 888 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 30.60 mg | 6% | CNF |
| 889 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 30.60 mg | 6% | CNF |
| 890 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 891 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 892 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 893 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 894 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 30.50 mg | 6% | USDA_SR |
| 895 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 896 | Beans, kidney, all types, boiled | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 897 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 898 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 899 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 30.50 mg | 6% | CNF |
| 900 | Rye flour, dark | Cereal Grains and Pasta | 30.40 mg | 6% | USDA_SR |
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