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 1001–1050 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 29.00 mg | 5% | USDA_SR |
| 1002 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 29.00 mg | 5% | CNF |
| 1003 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 28.90 mg | 5% | USDA_SR |
| 1004 | Fast foods, cheeseburger; single, regular patty; plain | Fast Foods | 28.90 mg | 5% | USDA_SR |
| 1005 | BURGER KING, french fries | Fast Foods | 28.90 mg | 5% | USDA_SR |
| 1006 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 28.90 mg | 5% | CNF |
| 1007 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain | Fast Foods | 28.90 mg | 5% | CNF |
| 1008 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 28.80 mg | 5% | USDA_SR |
| 1009 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 28.80 mg | 5% | USDA_SR |
| 1010 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 28.80 mg | 5% | USDA_SR |
| 1011 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 28.80 mg | 5% | USDA_SR |
| 1012 | Ginger root, raw | Vegetables and Vegetable Products | 28.80 mg | 5% | USDA_SR |
| 1013 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 28.80 mg | 5% | CNF |
| 1014 | Ginger root, raw | Vegetables and Vegetable Products | 28.80 mg | 5% | CNF |
| 1015 | Pie, banana cream, prepared from recipe | Baked Products | 28.70 mg | 5% | USDA_SR |
| 1016 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 28.70 mg | 5% | USDA_SR |
| 1017 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.70 mg | 5% | USDA_SR |
| 1018 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.70 mg | 5% | USDA_SR |
| 1019 | Candies, REESE'S PIECES Candy | Sweets | 28.70 mg | 5% | USDA_SR |
| 1020 | Candies, Reese's Pieces | Sweets | 28.70 mg | 5% | CNF |
| 1021 | Pie, banana cream, homemade | Baked Products | 28.70 mg | 5% | CNF |
| 1022 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 28.70 mg | 5% | CNF |
| 1023 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 28.60 mg | 5% | USDA_SR |
| 1024 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 28.60 mg | 5% | USDA_SR |
| 1025 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 28.60 mg | 5% | USDA_SR |
| 1026 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 28.50 mg | 5% | USDA_SR |
| 1027 | Cake, cherry fudge with chocolate frosting | Baked Products | 28.50 mg | 5% | USDA_SR |
| 1028 | Nuts, almond paste | Nut and Seed Products | 28.50 mg | 5% | USDA_SR |
| 1029 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 28.50 mg | 5% | USDA_SR |
| 1030 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 28.50 mg | 5% | CNF |
| 1031 | Nuts, almond paste, sweetened | Nuts and Seeds | 28.50 mg | 5% | CNF |
| 1032 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 28.40 mg | 5% | USDA_SR |
| 1033 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 28.40 mg | 5% | USDA_SR |
| 1034 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 28.40 mg | 5% | USDA_SR |
| 1035 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 28.40 mg | 5% | USDA_SR |
| 1036 | Peas, green, raw | Vegetables and Vegetable Products | 28.40 mg | 5% | USDA_SR |
| 1037 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 28.40 mg | 5% | CNF |
| 1038 | Peas, green, raw | Vegetables and Vegetable Products | 28.40 mg | 5% | CNF |
| 1039 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 28.40 mg | 5% | CNF |
| 1040 | Babyfood, cookies | Baby Foods | 28.30 mg | 5% | USDA_SR |
| 1041 | Candies, crispy bar with peanut butter filling | Sweets | 28.20 mg | 5% | USDA_SR |
| 1042 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 28.20 mg | 5% | USDA_SR |
| 1043 | Candies, bar, crispy bar with peanut butter filling | Sweets | 28.20 mg | 5% | CNF |
| 1044 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 28.20 mg | 5% | CNF |
| 1045 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 28.10 mg | 5% | USDA_SR |
| 1046 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 28.10 mg | 5% | USDA_SR |
| 1047 | Bulgur, dry | Cereal Grains and Pasta | 28.10 mg | 5% | USDA_SR |
| 1048 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 28.10 mg | 5% | USDA_SR |
| 1049 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 28.10 mg | 5% | USDA_SR |
| 1050 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 28.10 mg | 5% | CNF |
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