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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 19.60 mg | 4% |
| 902 | Fast foods, vanilla, light, soft-serve ice cream, with cone | Fast Foods | 19.60 mg | 4% |
| 903 | Cracker, meal | Baked Products | 19.60 mg | 4% |
| 904 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 19.60 mg | 4% |
| 905 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 19.60 mg | 4% |
| 906 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 19.60 mg | 4% |
| 907 | Ice creams, chocolate, light | Sweets | 19.60 mg | 4% |
| 908 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 19.50 mg | 4% |
| 909 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 19.50 mg | 4% |
| 910 | Cress, garden, raw | Vegetables and Vegetable Products | 19.50 mg | 4% |
| 911 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 19.40 mg | 4% |
| 912 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 19.40 mg | 4% |
| 913 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 19.40 mg | 4% |
| 914 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 19.30 mg | 4% |
| 915 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 19.30 mg | 4% |
| 916 | Spinach, raw | Vegetables and Vegetable Products | 19.30 mg | 4% |
| 917 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 19.20 mg | 3% |
| 918 | Sour cream, fat free | Dairy and Egg Products | 19.20 mg | 3% |
| 919 | Sour cream, light | Dairy and Egg Products | 19.20 mg | 3% |
| 920 | Sour cream, reduced fat | Dairy and Egg Products | 19.20 mg | 3% |
| 921 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 19.20 mg | 3% |
| 922 | Cream, sour, cultured | Dairy and Egg Products | 19.20 mg | 3% |
| 923 | Cream, sour, reduced fat, cultured | Dairy and Egg Products | 19.20 mg | 3% |
| 924 | Cheese, pasteurized process, American, fortified with vitamin D | Dairy and Egg Products | 19.20 mg | 3% |
| 925 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 19.20 mg | 3% |
| 926 | Tortilla chips, yellow, plain, salted | Snacks | 19.10 mg | 3% |
| 927 | Brussels sprouts, raw | Vegetables and Vegetable Products | 19.10 mg | 3% |
| 928 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 19.10 mg | 3% |
| 929 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 19.00 mg | 3% |
| 930 | School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked | Fast Foods | 19.00 mg | 3% |
| 931 | Candies, carob, unsweetened | Sweets | 19.00 mg | 3% |
| 932 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust | Fast Foods | 18.90 mg | 3% |
| 933 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 18.90 mg | 3% |
| 934 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 18.90 mg | 3% |
| 935 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 18.90 mg | 3% |
| 936 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 18.90 mg | 3% |
| 937 | Butter, without salt | Dairy and Egg Products | 18.80 mg | 3% |
| 938 | Butter, whipped, with salt | Dairy and Egg Products | 18.80 mg | 3% |
| 939 | Butter, salted | Dairy and Egg Products | 18.80 mg | 3% |
| 940 | Fast foods, burrito, with beans and cheese | Fast Foods | 18.80 mg | 3% |
| 941 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 18.80 mg | 3% |
| 942 | Rolls, dinner, wheat | Baked Products | 18.70 mg | 3% |
| 943 | Cookies, peanut butter sandwich, regular | Baked Products | 18.70 mg | 3% |
| 944 | Bread, rice bran | Baked Products | 18.70 mg | 3% |
| 945 | Bread, reduced-calorie, wheat | Baked Products | 18.70 mg | 3% |
| 946 | Bread, protein (includes gluten) | Baked Products | 18.70 mg | 3% |
| 947 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 18.70 mg | 3% |
| 948 | Bread, wheat | Baked Products | 18.70 mg | 3% |
| 949 | Bread, oatmeal | Baked Products | 18.70 mg | 3% |
| 950 | Bread, oat bran | Baked Products | 18.70 mg | 3% |
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