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 51–100 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Tofu, fried | Legumes and Legume Products | 106.30 mg | 19% |
| 52 | Meatless, luncheon slices | Legumes and Legume Products | 105.30 mg | 19% |
| 53 | Tomato, sun-dried | Vegetables and Vegetable Products | 104.60 mg | 19% |
| 54 | Coffee, instant, powder, half the caffeine | Beverages | 101.90 mg | 19% |
| 55 | Coffee, instant, regular, powder | Beverages | 101.90 mg | 19% |
| 56 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 99.30 mg | 18% |
| 57 | Cream puff, homemade, shell only, includes eclair | Baked Products | 98.70 mg | 18% |
| 58 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 97.90 mg | 18% |
| 59 | Spices, parsley, dried | Spices and Herbs | 97.10 mg | 18% |
| 60 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 97.10 mg | 18% |
| 61 | Meatless, fish sticks | Legumes and Legume Products | 96.90 mg | 18% |
| 62 | Beans, lima, dry, large, raw | Legumes and Legume Products | 96.70 mg | 18% |
| 63 | Lentils, raw | Legumes and Legume Products | 96.40 mg | 18% |
| 64 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 95.80 mg | 17% |
| 65 | Peas, split, raw | Legumes and Legume Products | 95.50 mg | 17% |
| 66 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 94.70 mg | 17% |
| 67 | Muffin, blueberry, commercial | Baked Products | 92.50 mg | 17% |
| 68 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 92.20 mg | 17% |
| 69 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 92.00 mg | 17% |
| 70 | Bread, egg, (challah), toasted | Baked Products | 91.90 mg | 17% |
| 71 | Dulce de leche (caramelized milk) | Sweets | 89.10 mg | 16% |
| 72 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 89.10 mg | 16% |
| 73 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 89.00 mg | 16% |
| 74 | Meatless, meatballs | Legumes and Legume Products | 88.40 mg | 16% |
| 75 | Beans, navy, raw | Legumes and Legume Products | 87.40 mg | 16% |
| 76 | Bread, egg (Challah) | Baked Products | 84.30 mg | 15% |
| 77 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 84.30 mg | 15% |
| 78 | Wiener (frankfurter), meatless | Legumes and Legume Products | 84.20 mg | 15% |
| 79 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 82.20 mg | 15% |
| 80 | Vegetarian fillets, meatless | Legumes and Legume Products | 82.00 mg | 15% |
| 81 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 78.70 mg | 14% |
| 82 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 78.70 mg | 14% |
| 83 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 78.70 mg | 14% |
| 84 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 75.10 mg | 14% |
| 85 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 74.40 mg | 14% |
| 86 | Potato pancake, homemade | Vegetables and Vegetable Products | 74.20 mg | 13% |
| 87 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 73.10 mg | 13% |
| 88 | Soybean, fermented products, miso | Legumes and Legume Products | 72.20 mg | 13% |
| 89 | Carrot, dehydrated | Vegetables and Vegetable Products | 72.10 mg | 13% |
| 90 | Meatless, chicken | Legumes and Legume Products | 71.60 mg | 13% |
| 91 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 71.40 mg | 13% |
| 92 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 71.40 mg | 13% |
| 93 | Grains, quinoa, dry | Cereals, Grains and Pasta | 70.20 mg | 13% |
| 94 | Grains, amaranth, raw | Cereals, Grains and Pasta | 69.80 mg | 13% |
| 95 | Meatless, sausage | Legumes and Legume Products | 69.70 mg | 13% |
| 96 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 68.00 mg | 12% |
| 97 | Spices, garlic powder | Spices and Herbs | 67.50 mg | 12% |
| 98 | Peanut butter, lower sugar | Legumes and Legume Products | 67.40 mg | 12% |
| 99 | Beans, pink, raw | Legumes and Legume Products | 67.20 mg | 12% |
| 100 | Spices, chili powder | Spices and Herbs | 66.50 mg | 12% |
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