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 901–950 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 901 | Rye grain | Cereal Grains and Pasta | 30.40 mg | 6% | USDA_SR |
| 902 | Grains, rye flour, dark | Cereals, Grains and Pasta | 30.40 mg | 6% | CNF |
| 903 | Grains, rye | Cereals, Grains and Pasta | 30.40 mg | 6% | CNF |
| 904 | Spices, poultry seasoning | Spices and Herbs | 30.30 mg | 6% | USDA_SR |
| 905 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% | USDA_SR |
| 906 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% | USDA_SR |
| 907 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% | CNF |
| 908 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% | CNF |
| 909 | Spices, poultry seasoning | Spices and Herbs | 30.30 mg | 6% | CNF |
| 910 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 30.20 mg | 5% | USDA_SR |
| 911 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 30.20 mg | 5% | CNF |
| 912 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 30.00 mg | 5% | USDA_SR |
| 913 | Candies, confectioner's coating, peanut butter | Sweets | 30.00 mg | 5% | USDA_SR |
| 914 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 30.00 mg | 5% | CNF |
| 915 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 30.00 mg | 5% | CNF |
| 916 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 30.00 mg | 5% | CNF |
| 917 | Taco shells, baked | Baked Products | 29.90 mg | 5% | USDA_SR |
| 918 | Babyfood, dessert, custard pudding, vanilla, junior | Baby Foods | 29.90 mg | 5% | USDA_SR |
| 919 | Babyfood, dessert, custard pudding, vanilla, strained | Baby Foods | 29.90 mg | 5% | USDA_SR |
| 920 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 29.90 mg | 5% | USDA_SR |
| 921 | Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato | Fast Foods | 29.90 mg | 5% | USDA_SR |
| 922 | Oat flour, partially debranned | Cereal Grains and Pasta | 29.90 mg | 5% | USDA_SR |
| 923 | Candies, sweet chocolate | Sweets | 29.90 mg | 5% | USDA_SR |
| 924 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 29.90 mg | 5% | CNF |
| 925 | Candies, bars, sweet chocolate | Sweets | 29.90 mg | 5% | CNF |
| 926 | Taco shell, baked | Baked Products | 29.90 mg | 5% | CNF |
| 927 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 29.80 mg | 5% | USDA_SR |
| 928 | Ice cream, bar or stick, chocolate covered | Dairy and Egg Products | 29.70 mg | 5% | USDA_SR |
| 929 | Crackers, whole grain, sandwich-type, with peanut butter filling | Baked Products | 29.70 mg | 5% | USDA_SR |
| 930 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.70 mg | 5% | USDA_SR |
| 931 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.70 mg | 5% | USDA_SR |
| 932 | Frozen novelties, ice cream type, chocolate or caramel covered, with nuts | Sweets | 29.70 mg | 5% | USDA_SR |
| 933 | Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | Sweets | 29.70 mg | 5% | USDA_SR |
| 934 | Dessert, frozen, ice cream bar or stick, chocolate covered | Sweets | 29.70 mg | 5% | CNF |
| 935 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 29.70 mg | 5% | CNF |
| 936 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 29.70 mg | 5% | CNF |
| 937 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 29.70 mg | 5% | CNF |
| 938 | Bread, whole wheat, commercial, toasted | Baked Products | 29.70 mg | 5% | CNF |
| 939 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 29.70 mg | 5% | CNF |
| 940 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 29.60 mg | 5% | USDA_SR |
| 941 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 29.60 mg | 5% | USDA_SR |
| 942 | Beans, mungo, boiled, salted | Legumes and Legume Products | 29.60 mg | 5% | CNF |
| 943 | Beans, mungo, boiled | Legumes and Legume Products | 29.60 mg | 5% | CNF |
| 944 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 29.50 mg | 5% | USDA_SR |
| 945 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 29.50 mg | 5% | USDA_SR |
| 946 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 29.50 mg | 5% | USDA_SR |
| 947 | Crackers, wheat, reduced fat | Baked Products | 29.50 mg | 5% | USDA_SR |
| 948 | Crackers, whole-wheat, reduced fat | Baked Products | 29.50 mg | 5% | USDA_SR |
| 949 | Candies, white chocolate | Sweets | 29.50 mg | 5% | USDA_SR |
| 950 | Snacks, pretzels, hard, plain, salted | Snacks | 29.50 mg | 5% | USDA_SR |
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